10 unhealthy foods that weaken the immune system

What you eat and drink affects how your body feels and functions. While a nutrient-rich diet supports the immune system well, a poor diet full of processed foods disrupts its function. In this article from BingMag, we will introduce you to 10 foods that can weaken the body's immune system. Stay with us.

BingMag.com 10 unhealthy foods that weaken the immune system

What you eat and drink affects how your body feels and functions. While a nutrient-rich diet supports the immune system well, a poor diet full of processed foods disrupts its function. In this article from BingMag, we will introduce you to 10 foods that can weaken the body's immune system. Stay with us.

1. Sugar

There is no doubt that reducing the consumption of sugar and foods with added sugar will help improve overall health and improve immune system function. Foods that dramatically raise blood sugar, for example foods sweetened with added sugar, by increasing the production of inflammatory proteins such as tumor necrosis factor-alpha (TNF-), C-reactive protein or CRP, and interleukin-6 (IL-6). They have a negative effect on the functioning of the immune system.

This is especially true for diabetic patients, because their blood sugar stays above the normal level for a longer period of time compared to healthy people. High blood sugar can inhibit the activity of neutrophils and phagocytes (two types of immune cells that protect the body from infection). In addition, high blood sugar has been found to damage the intestinal barrier function and disrupt the balance of gut bacteria. It says that this can alter the body's immune response and make you more susceptible to infection.

For example, a study of 562 elderly people found that elevated blood sugar was associated with decreased immune system response and increased inflammatory markers. CRP is related. In other studies, it has been observed that high blood sugar in people with diabetes and in healthy people disrupts the immune response. In addition, a diet high in sugary foods can increase the risk of autoimmune diseases such as rheumatoid arthritis in some populations.

Therefore, reducing the consumption of sugary foods and beverages (including ice cream, cakes, candy, and soft drink) improves your general health and strengthens the function of your immune system.

2. Salty foods

BingMag.com 10 unhealthy foods that weaken the immune system

Salty foods such as chips and fast food can disrupt the body's immune response, as a diet full of Salt may cause tissue inflammation and increase the risk of autoimmune diseases.

In a study, 6 healthy men first consumed 12 grams of salt per day for 50 days. After that, they increased salt consumption to 9 grams per day for 50 days, and then they received 6 grams of salt per day for 50 days. Finally, for 30 days, they increased the amount of salt again to 12 grams per day. In the high-salt diet, which contained 12 grams of salt per day, the amount of white blood cells called monocytes and the inflammatory markers IL-23 and IL-6 increased, and the amount of the anti-inflammatory protein IL-10 decreased, all of which indicate an excessive immune response.

Additionally, salt inhibits the normal function of the immune system, suppresses the anti-inflammatory response, alters gut bacteria, and boosts the production of immune cells that are involved in autoimmune diseases. In fact, researchers believe that excessive salt consumption is linked to an increase in autoimmune diseases. It has also been found that excessive salt consumption worsens some autoimmune diseases such as ulcerative colitis, Crohn's disease, rheumatism and lupus. Therefore, reducing salt consumption and limiting salty foods in the diet can help the functioning of the immune system.

3. Foods rich in omega-6 fatty acids

The body needs both omega-6 and omega-3 fats to maintain its function. But usually, in the western diet, the amount of omega-6 fat is high and the amount of omega-3 fat is low, and this imbalance is associated with an increased risk of disease and immune system dysfunction.

It seems that a diet rich in omega 6 increases the activity of pro-inflammatory proteins, which may weaken the immune response. On the other hand, a diet containing omega-3 reduces the production of these proteins and strengthens the function of the immune system. In addition, a study on obese people shows that high consumption of omega-6 leads to dysfunction of the immune system and increased risk of some diseases such as asthma and allergic rhinitis.

Of course, the relationship between omega-6 fat and immune response It is complex and more research should be done in this area. Regardless of this issue, it is recommended to increase the consumption of foods containing omega-3 such as fish, walnuts and chia seeds and reduce the consumption of foods containing omega-6 such as corn oil and soybean oil.

4. Fried foods

BingMag.com 10 unhealthy foods that weaken the immune system

Fried foods contain large amounts of advanced glycation end products (AGEs). These compounds are formed when sugars react with proteins or fats during cooking at high temperatures, such as frying.

An increase in AGEs can cause inflammation and cell damage. It seems that these substances in several ways Different types weaken the immune system, including by increasing inflammation, suppressing the body's antioxidant mechanisms, disrupting cell function and negatively affecting gut bacteria. Researchers believe that increasing AGEs in the diet can increase the risk of some diseases. like metabolic syndrome, increase cancer and heart diseases. Reducing the consumption of fried foods such as fried potatoes, potato chips, fried chicken and fried fish reduces the amount of AGEs in the diet.

5. Processed and Charred Meats

Like fried foods, processed and charred meats also contain high amounts of AGEs. For example, the results of one study showed that fried hot dogs, fried chicken thighs, and grilled steak have high amounts of AGEs. On the other hand, processed meats are rich in saturated fats, which according to research can cause immune system dysfunction. In addition, high consumption of processed meats is associated with various diseases, including colon cancer.

6. Fast food

Eating fast food is harmful to health and can even affect the immune system. A diet high in fast food and processed foods may cause inflammation, increase gut permeability, and disrupt the balance of gut bacteria, all of which can negatively impact immune system health.

Fast food may also contain two chemicals It is called bis(2-ethylhexyl) phthalate (DEHP) and diisononyl phthalate (DiNP), which penetrate into food through packaging or plastic gloves during food preparation. Phthalates disrupt the endocrine system or the body's hormone production. They may also increase the production of inflammatory proteins, which weakens the immune response to pathogens and impairs immune system function. In addition, phthalates can negatively affect the immune system by reducing the diversity of intestinal bacteria.

7. Foods that contain additives

BingMag.com 10 unhealthy foods that weaken the immune system

Many foods, especially processed foods, contain additives to improve Durability, texture and taste. Some of these substances may negatively affect the body's immune response. For example, some emulsifiers added to processed foods to improve texture and shelf life can alter gut bacteria, damage the gut lining, and cause inflammation, which impairs immune system function. Research in rodents has shown that two emulsifiers, carboxymethylcellulose (CMC) and polysorbate-80 (P80), are associated with immune dysfunction.

Similarly, human and animal studies have shown that An additive called carrageenan may cause intestinal inflammation and inhibit the immune response. Of course, more research is needed to better understand these effects. In addition, corn syrup, salt, artificial sweeteners and the natural addition of citrate may also have a negative effect on the body's immune system.

8. Refined carbohydrates

Excessive consumption of refined carbohydrates such as white bread and sweets can damage the immune system. These foods raise both blood sugar and insulin levels and increase the production of free radicals and inflammatory proteins such as CRP. Additionally, a diet high in refined carbohydrates alters gut bacteria, which can negatively impact the immune system.

Choose healthy carbohydrate-rich foods such as starchy vegetables, oats, fruit, and legumes over carbohydrates. Refined is considered a smart solution to support the health of the immune system.

9. Some high-fat foods

A diet high in saturated fat and low in unsaturated fat is associated with immune system dysfunction. High consumption of saturated fats can stimulate inflammation and suppress immune system function. A high-fat diet may also increase the possibility of infection by suppressing the body's immune system and suppressing white blood cells. Research in rodents has shown that a high-fat diet can alter gut bacteria, damage the gut lining, and potentially increase the risk of infection and disease.

Researchers are still investigating how different fatty acids work. are on the immune system and more studies should be done in this field. However, following a balanced diet rich in fiber and healthy fats is probably a good way to support the immune system.

10. Foods and drinks that contain artificial sweeteners

BingMag.com 10 unhealthy foods that weaken the immune system

Some artificial sweeteners (dietary sugars) change the composition of bacteria gut, increased inflammation in the gut and reduced immune response are associated. Evidence shows that artificial sweeteners, including sucralose and saccharin, disrupt the balance of gut bacteria.

Some researchers believe that excessive consumption of artificial sweeteners may be harmful to the health of the immune system. In addition, some studies have shown that high consumption of artificial sweeteners in the occurrence of autoimmune diseases plays a role. Of course, the research results are conflicting and in some studies it has been observed that the moderate consumption of these sweeteners does not change the intestinal bacteria or immune system dysfunction.

Final word

You can Support your immune system by living a healthy lifestyle. This recommendation means limiting foods and drinks containing sugar and salt, processed meats and fried foods, all of which can have an adverse effect on immune function. To support the immune system, it is best to follow a balanced diet rich in nutrients and reduce the consumption of processed foods as much as possible.

This article is for educational and informational purposes only. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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