Avoid these foods to keep your immunity strong: Say no to fast foods, refined sugar, artificial additives

Highly processed foods, such as chips, fast food items like burgers and fries, and frozen meals, are often loaded with unhealthy fats, sodium, and artificial additives. These ingredients can contribute to chronic inflammation, hinder immune function, and increase the risk of various diseases. Opt for fresh, whole foods instead and prepare nutritious meals at home.

2. Refined sugar:

Consuming excessive amounts of refined sugar found in sweets, sugary beverages, and processed snacks can weaken the immune system. Sugar consumption has been linked to increased inflammation, reduced white blood cell activity, and decreased immunity. Choose natural sweeteners like honey or opt for fresh fruits to satisfy your sweet tooth.

3. Excessive alcohol:

While moderate alcohol consumption may not pose significant risks, excessive drinking can weaken the immune system. Alcohol impairs the function of white blood cells, reduces the body's ability to fight off infections, and disrupts the balance of gut bacteria, which plays a vital role in immune health. Limit your alcohol intake and opt for healthier alternatives such as sparkling water with a splash of fruit juice.

4. High-fat and fried foods:

Foods high in unhealthy fats, such as fried foods, fatty cuts of meat, and full-fat dairy products, can negatively impact immune function. Fried foods are also high in a group of molecules called advanced glycation end products (AGEs). These foods contribute to inflammation and can lead to obesity, which can further impair immune responses. Choose lean proteins, such as skinless poultry, fish, and plant-based sources, and opt for healthier cooking methods like grilling or baking.

5. Excessive salt:

Unhealthy diet: Be mindful of your salt intake and opt for herbs, spices, and other flavorings to enhance the taste of your meals (Image: Canva)

While our bodies need some salt for proper functioning, excessive sodium intake can have detrimental effects on the immune system. High salt consumption has been linked to increased blood pressure and inflammation, which can weaken immune responses. Be mindful of your salt intake and opt for herbs, spices, and other flavorings to enhance the taste of your meals.

6. Food with lots of carbs

Unhealthy diet: Avoid foods high in refined carbohydrates like white rice, and cookies, cakes etc (Image: Canva)

Foods high in refined carbohydrates like white flour, white rice, and cookies, cakes, and breads made with white flour are associated with an increase in inflammation and oxidative stress. Try to limit their intake.

7. Artificial additives and preservatives:

Processed foods often contain artificial additives, preservatives, and food colourings that can negatively impact immune health. These additives may trigger allergic reactions or cause gastrointestinal issues in some individuals. To support your immune system, choose foods with minimal artificial ingredients and focus on fresh, whole foods.