For a healthy immune system, experts say you should avoid these worst foods
The immune system is composed of cells, tissues, and organs that shield your body from microscopic threats like bacteria and viruses and these are the worst foods that will affect its function.
Based on the article in The Healthy, experts recommend a sufficient intake of fiber, fruits, vegetables, whole grains, and legumes. These foods are considered critical for maintaining a healthy microbiome and controlling inflammation, which is key to a responsive immune system.
However, there are foods that are loved by many but can cause malfunctioning of the immune system, and here are the top five worst foods to your natural shield.
SUGAR
Foods loaded with sugar can temporarily weaken your immune system. This includes your white blood cells, which lessens their ability to fend off germs. If you can’t resist having something sweet, experts advise that you can take the natural sweetness of fruits like berries or apples, which have a milder effect on blood glucose.
PROCESSED MEATS
Processed meats like bacon, sausages, and ham are packed with preservatives and saturated fat, which is an unhealthy fat. To replace the protein, you can choose leaner proteins that are minimally processed, like grilled chicken breast or fish. You can also eat plant-based options like lentils and chickpeas.
REFINED GRAINS
Baked goodies, pies, breads, cakes, and other parties are indeed mouth-watering delights but these can be included in the worst foods for your immune system. For a healthier option, you can go for whole-grain alternatives like brown rice, quinoa, barley, and whole-grain versions of bread and pasta.
ALCOHOL
Excessive consumption of alcoholic drinks can lead to the destruction of the gut barrier and this can create a passage for harmful bacteria to enter your bloodstream. With this intrusion, inflammation may happen and this can weaken the cells that keep a vigilant watch for infections. The best option for a replacement for alcohol is kombucha.
CAFFEINE
For many people, coffee, the most common source of caffeine, is an energy booster. However, too much caffeine intake can lead to poor sleep, which can also lead to a poor immune system. For a lesser bad effect, you can replace the harsh caffeine source with green tea or a modest amount of black coffee.