The immune system helps protect the body against contractable illnesses, such as the common cold and the flu. Nutrition is an important part of ensuring that the immune system stays strong.
Regularly consuming certain unhealthy foods
On the other hand, eating foods that contain certain nutrients, such as vitamin C, may help boost the immune system.
This article will discuss which foods weaken the immune system and which foods may help boost it.

The sections below will look at a few foods that may weaken a person’s immune system.
Processed foods
Processed foods tend to contain unhealthy fats, sugars, and additives, which can improve taste, texture, and shelf life. These may weaken the immune system.
Some processed foods include:
- microwave meals
- breakfast cereals
- chips
- cakes and cookies
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The researchers point out that people who eat a diet that contains foods with additives are more likely to have obesity, immune inflammation, and insulin resistance.
Eating sugars and fats in processed foods can also lead to consuming too many calories, which can increase a person’s risk of obesity.
When a person has obesity, this leads to inflammation. This inflammation can lead to insulin resistance, cirrhosis, and liver failure, as well as
Foods high in sugar
Consuming foods that are high in sugar may weaken the immune system.
Some foods that may be high in sugar include:
- preserves, marmalades, and confectionary
- cookies and cakes
- flavored milk and sweetened dairy products
- sugary breakfast cereals
- sugary drinks, such as soda
People with high sugar diets have a
Also, eating a diet high in sugar may limit the immune system’s effectiveness in combating disease. It may do this by
Refined carbohydrates
Processed foods and refined carbohydrates, such as white flour and refined sugar,
Some foods that contain refined carbohydrates
- white rice
- white bread
- refined sugar
Consuming a well-rounded, nutrient dense diet can help promote a moderate body weight, which is
Foods such as fruits and vegetables contain the nutrients the body needs to function optimally, such as vitamins, minerals, and protective plant compounds that help protect against cellular damage.
The following foods may provide immune-boosting benefits.
Citrus fruits
Citrus fruits are good sources of vitamin C.
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Vitamin C is a powerful antioxidant. Antioxidants protect important molecules in the body, such as proteins and carbohydrates, from environmental and biological damage.
Vitamin C also helps promote metabolic energy and hormonal regulation. It is also necessary for collagen production.
According to the same 2017 study, most people should aim to consume 100–200 milligrams (mg) of vitamin C per day.
Foods that contain zinc
Zinc is an essential mineral that is
The recommended daily intake of zinc ranges from 2 mg to 11 mg, depending on a person’s age and sex. When a person is pregnant, they need 11–13 mg.
Some dietary sources of zinc include:
- oysters
- beef
- baked beans
- fortified cereals
- chicken breast
- cheese
- peas
Cruciferous vegetables
Cruciferous vegetables, especially broccoli and broccoli sprouts, are good sources of the compound sulforaphane, which may help boost the immune system.
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Sulforaphane helps prevent the activation of natural inflammatory processes in the body that can lead to inflammation.
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Garlic
There is evidence to suggest that consuming garlic may be beneficial to the immune system.
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Additionally, garlic may reduce inflammation in people with obesity, who often have low-grade chronic inflammation that can lead to other health conditions.
The anti-inflammatory effect of garlic may also help ease the symptoms of irritable bowel syndrome.
Ginger
People have been using ginger to enhance the flavor of food for centuries. More recently, researchers have been investigating the effects of ginger on the immune system.
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The analysis also found that consuming ginger supplements helped reduce body weight in people with obesity.
This may mean that ginger also improves the health of the immune system indirectly, as obesity is
Eating certain foods may weaken or help boost the immune system.
In general, try to avoid diets that are low in fiber and high in refined carbohydrates, sugar, and processed foods. These foods may suppress immune function.
On the other hand, eating foods that contain zinc, citrus fruits, garlic, ginger, and cruciferous vegetables may contribute to healthy immune function.
These foods have antioxidant and anti-inflammatory properties, which may help keep a person healthy and reduce disease risk.
Eating a healthy, balanced diet can help maintain a person’s immune system so that it can fight disease while reducing chronic inflammation.