Good Lifestyle

The last year has shown everyone who did what you canTo support your immune system is extremely important and a key component thereof is your diet. Since many took it on themselves to storeFood to build their immune systems For 2020,It's also ideal for knowing whichFood could weaken your immune system And causing more damage in the long run, so you know what to avoid during the grocery store. We always keep these same habits in 2021, after all!

To help reduce the food you should let out of your diet in order to build a stronger immune system, we have checked withPatricia Bannan, Ms., RDN, who also shared healthier alternatives to the food you should seize your diet.

"While the diet can not" stimulate "your immune system, including foods rich in certain nutrients (such as vitamin C, vitamin D, selenium and iron) can help support a healthy immune system, which Can lead less colds and illness, "recognized national nutritionist and healthy expert said.

While focusing on aHealthy and balanced diet is a piece of the puzzle when it comes to supporting a strong and healthy immune system, Bannan also notes that "adequate sleep, Reducing stress and regular exercise are also key components. "

Now here is a list of worst foods for your immune system, as well as suggestions on what you should eat instead. And while you make healthier changes, try one of the21 best healthy cooking hacks of all time.

It is not surprising thata soda and other sweet drinks aresugar and calories and do not provide any nutritional value when drinking. That said,Liquids without added sugars are a better choice for the construction of immunity.

"Research Done in 2011 supported in 2011 that higher soda and sweet drinks can lead to weight gain and obesity, "says the nutritionist." People affected by obesity may be at risk ofImmune function removed. "

What to drink instead: Bannan suggests choosingWonderful pom 100% pomegranate As a choice of drinks, which has no added sugar or preservative and is powered by polyphenol antioxidants that help fight free radicals that can damage the cells of our body.

As delicious as fried foods are (we look at you,fries andchicken wings), they are not the best option to support your immune system due to their high fat and fat level.

"Fried foods tend to be raised in fat and fat, which can remove your immune system," says Bannan. "A large fat diet has been shown in a2016 study have a negative impact on the GUT microbiome, which plays an important role inimmune function. "

What to eat instead: Bannan says toopt for cooking Instead of frying to reduce the amount of fat and calories.

Take a pass on the vodka, beer and wine if you want to avoid feeling non-so good the next day. If you choose to drink alcohol, Bannan says "stick to the recommended consumption of no more than a drink a day for women, or two drinks a day for men."

"Studies Supporting the connection between excessively alcoholic intake and the adverse effects associated with immunodity, "says Bannan". Alcohol can disrupt the immune pathways and can alsodistemper, another aspect that can affect immunity. "

What to have instead: Try to sip a spritzer, which is wine with sparkling water, to reduce your alcohol consumption and stay hydrated.

Sorry to break you him. But when you try to stimulate your immune system, stay away from sugar-filled candies such as chocolate, acids and scrubs is a good way toavoid inflammation.

"A systematic review of 2018 in thenewspaperNutrientsSuggests that processed sugars, like those found in Candy, can increase inflammatory markers in the body, "says Bananan." Higher amounts of inflammation in the body can negatively affect our immune systems. "

What to eat instead: Munch on a bowl of naturally sweet berries, which is full of vitamins and antioxidants called flavonoids that can help fight inflammation.

You know the culprits: Red Bull, Monster, 5 o'clock and other energyenergy drinks Are not as good for your immune system as a good night's sleep is. Bannan emphasizes that counting on energy drinks to give you PEP if you do not sleep enough can affect the immune function.

"Energy drinks tend to be as high, if not higher, in sugar than sodas," she says. "In addition, energizing drinks have a much higher caffeine content and excessive caffeine consumption caninflammation in the body."

What to do instead: Bannan says to focus on the good night's sleep instead of relying on energizing drinks to keep you awake and alert.

It can be difficult to do, but avoid hamburgers, fries, shakes and othersFAST-FOOD menu items Calories, saturated greases, sodium and sugar are ideal for protecting your immune system, according to Bannan.

"Research Suggests that a diet rich in fat and calorie, or a traditional "western" regime, can have long-term impacts on immunity and also increase the risk of type 2 diabetes and heart disease, "says she.

What to eat instead: For a quick meal, you can easily go, the nutritionist says to go for a classic: a sandwich with peanut butter and frost on whole grain bread. And even thoseFast breakfast sandwiches are not ideal either, then start your day witha bowl of oats anda banana To keep you full and satisfied instead.

RELATED: The easy way to make comfortable foods healthier.

It's creamy, sweet and delicious, but it is full of saturated fat and sugar that causesinflammation, that is whyThe popular dessert is not in favor of your immune system.

"The ice cream can have up to six times the amount of sugar you should have for the whole day, and it is before the cone and sprinkles," says Bannan.

What to eat instead: It recommends making a plain yogurt orkefir With live cultures active for intestinal health or immune support, and add nuts, berries or a touch of honey for nutrition and taste.

Since potato chips and other snacks like corn chips and pretzels are salty and often fried, it is best to keep these bags closed if you try to stimulate your immune system.

"[They are highly transformed and weak in nutrients, whichresearch Suggests when consumed in high quantities can remove the immune system, "she says.

What to eat instead: Bannan said instead snack on walnuts, who offer a healthy trio ofprotein, fiber and healthy fats, with nutrients such as zinc and selenium to support a healthy immune system.

Having a sweet tooth is not ideal when working to increase your immune system. As we learned above, high fat, calorie and sugar foods can result in inflammation and weight gain. "Too much bakery products can offer a triple threat to your immune system," says Bananan.

What to eat instead: The nutritionist suggestsCook your own favorite treats with packed nutrients,Whole food ingredients, like dates, 100% whole wheat flour, complex, banana puree and even black beans.

Avoid that sodium is difficult, especially because it is in many foods we eat, includingFrozen meal,canned soups and vegetables, cheeses,Pizza, snacks and lunch meat. But it is better to minimize your sodium consumption andAvoid high sodium foods.

"A diet with a high sodium plug can both increase blood pressure and also remove the immune function, a Study 2020 Sustained, "says Bannan." With regard to the addition of salt to your food, a table salt teaspoon contains 2,300 milligrams of sodium. "

What to eat instead: She suggests choosing packaged meals with No more than 600 milligrams of sodium per serving And combine salt with other seasonings, such as herbs and spices, so you can save less while optimizing the flavor.