Is your diet causing low immunity

Many of you may have a watch dog outside your house which jumps into action every time it sees a harmful invader. Your body has a similar watchdog which fights off bacteria, viruses and germs – your immune system.

While we’re struggling with the Coronavirus pandemic, you’ll include various immune boosting foods in your diet. However, did you know about these immunity busting foods you should avoid eating?

• Excessive salt:

  It’s common for us to associate excess salt with problems like blood pressure and water retention. But according to University of Bonn in Germany, excessive salt weakens your immune system as well. Limit the amount of salt and other high-sodium condiments like soy sauce and fish sauce. Use iodized salt and limit your intake to 5g (around 1 teaspoon). (Source: WHO)

   

• Excessive sugar:

  According to a study by The American Journal of Clinical Nutrition, excessive sugar intake reduces your immune cells. It doesn’t mean you completely stop your sugar intake. However, going overboard isn’t recommended. Additionally, sugar also hinders your immune system’s ability to fight off bacteria. (Source: NCBI) The American Heart Association recommends 24-36 gm. (approximately 5-6 teaspoons) per day. Limit your intake of fruit juice, concentrated syrups and flavoured milk as they all contain sugar. Prefer fresh fruits over sweets such as chocolate cake, cookies and candies. (Source: WHO)

   

• Increasing caffeine intake:

  Coffee and tea are rich in anti-oxidants and anti-inflammation substances. However, excess caffeine intake can affect your sleep schedule. Not getting enough sleep can reduce the level of cytokines – a part of your immune system. (Source: NCBI)

   

• White bread:

  Foods made with refined flour like cookies, white bread or cakes add to your obesity and insulin levels. However, it also hinders your immunity. When your immune system is busy preventing the inflammation or battling against other diseases, white bread hinders the immune system from function to its optimum capacity

   

• Soda:

  Besides having exceeding amounts of sugar, soda also has added flavours and colour. It depletes your calcium from the cells in kidneys. Calcium plays a vital role in the activation of your immune cells. WHO recommends you to limit your intake of soda and other drinks high in sugar.

   

• Tofu:

  While tofu has several health benefits, it also contains high concentrations of omega 3 fatty acids which have been linked to inflammatory tendencies. You shouldn’t eliminate tofu completely but it shouldn’t be your staple food as well.

   

• Potato chips and fries:

  Along with being fried in vegetable oil which is another source of immune depletion, potato chips have salt as well. So, it’s recommended for you to find an alternative which is baked and has low or no salt. Sweet potato or cauliflower fries are adequate alternatives.

   

• Alcohol:

  Besides affecting your stress hormone and insulin levels, alcohol also affects your immune response. Alcohol Study Review also reported that excessive alcohol impairs your immune system. (Source: NCBI) This impairment also increases susceptibility to pneumonia and Acute Respiratory Stress Syndrome.