The immune system helps protect the body against contractable illnesses, such as colds and flu. Nutrition is an important part of ensuring that the immune system stays strong.
Consuming unhealthy foods regularly may prevent the immune system from functioning properly,
Some research suggests that diets high in added sugar are associated with an increased risk of certain autoimmune conditions and other chronic illnesses.
On the other hand, eating foods that contain certain nutrients, such as vitamin C, may help support immunity.
This article will explore specific foods that may have a negative impact on immune system function and others that may help support immunity.
Anyone looking to support their immune function may want to limit or avoid the following types of foods.
Processed foods
Many processed foods contain unhealthy fats, sugars, and harmful additives. These can improve a product’s taste, texture, and shelf life, but may have a
Some processed foods with high amounts of harmful additives include:
- canned foods
- microwaveable meals
- chips
- cakes and cookies
Some foods undergo such extensive industrial processing during production and typically contain ingredients not commonly used in home cooking, that people define them as ultraprocessed.
Ultraprocessed food consumption is
Ultraprocessed foods include forms of:
- breakfast cereals
- soft drinks
- pre-packaged baked goods
- hot dogs and deli meats
- instant soups
- candies
Foods high in sugar
People with high-sugar diets have an increased risk of several chronic conditions, including coronary heart disease and type 2 diabetes.
Some foods that tend to be high in sugar include:
- preserves, marmalades, and sweets
- cookies and cakes
- flavored milk and sweetened dairy products
- sugary breakfast cereals
- sugary drinks, such as soda
Also, eating a diet high in sugar may limit the immune system’s ability to combat disease. It may do this by increasing chronic inflammation and oxidative stress.
Foods high in refined carbohydrates
Foods that are processed and high in refined carbohydrates, such as white flour and refined sugar,
Some foods that contain refined carbohydrates include:
- white rice
- white bread
- sweets, cookies, and cakes made with white flour
The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.
A well-rounded, nutrient-dense diet can help maintain a moderate body weight, which
The following foods may provide more specific immune-boosting benefits.
Citrus fruits
These are good sources of vitamin C, a nutrient that’s necessary to
Vitamin C is a powerful antioxidant. Antioxidants protect against free radicals, which are harmful molecules that can cause damage to cells and DNA in the body.
Vitamin C is also necessary for the production of collagen, a key component of connective tissue, and helps produce neurotransmitters.
The
Foods that contain zinc
Zinc is an
The recommended daily intake of zinc ranges from
Some dietary sources of zinc include:
- oysters
- beef
- baked beans
- fortified cereals
- chicken breast
- cheese
- peas
Cruciferous vegetables
These vegetables, especially broccoli and broccoli sprouts, are good sources of the compound sulforaphane, which may help reduce inflammation.
Ginger
People have been using ginger to add flavor for centuries. More recently, researchers have investigated its effects on the immune system.
A
Anyone looking to support their immune system might want to limit their intake of foods high in refined carbohydrates, sugar, and additives. These foods may lead to immune system dysfunction and chronic inflammation.
A varied diet that is rich in nutrients, on the other hand, may support the immune system and help reduce inflammation.