Foods to Avoid While Building Immunity

Medically reviewed by Raheela Hasan Gazi
Medically reviewed by Raheela Hasan Gazi on April 15, 2020
Raheela Hasan Gazi, Health & Nutrition Specialist
Updated on April 15th, 2020

Coronavirus or COVID – 19 was declared as a global pandemic by the World Health Organization. And while the world is grappling with imminent dangers that this virus poses to humanity, there are few critical measures that individuals can take to fight this pandemic.

There are ways for your immune system to function if you choose healthy eating habits, there are foods which make you sick & we need to avoid them.  Fill your plate with immune-boosting nutrients.  The best way to stay healthy is to eat a nutritious meal. 

Foods to Avoid for Immune System

  • Sodas
  • Processed food
  • Foods & drinks high in sugar
  • Refined carbohydrates
  • Alcoholic beverages
  • Tobacco products 

Eating or drinking sugar affects your immune system & cells of your body, which attacks the bacteria. If you consume 75-100 gm of sugar in a day, it will affect your body’s immune functions.

Overconsumption of Sugar, Salt & Fat Is Ruining the Immune System

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Processed food which is high in sugar, fat & salt leads to poor gut, inflammation & poor immunity trillions of bacterial cells help to break down food, nutrients and toxins cells in our guts are on what we feed. If we feed too much salt, sugar, and fat, it ruins the immune system.

Processed food leads to the growth of bacteria and yeast. Due to consumption, processed food immune function is compromised & we do not bale to fight back infections.

Know more about other extra precautions that a woman must take during pregnancy:
Boosting Immunity Through Healthful Lifestyle Choices
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Can the World Control COVID-19?

When we eat too much salt, sugar, and fats, the immune system activates the inflammation, so our cells and tissues are not protected. We continue to put more and more salt, sugar, and fat in our body so the immune cells start to overreact and inflammation starts in our body.

So when the entire immune system is affected, how will it function & get the resistance to fight back. We need to heal our gut & immune system(1) to function well. Eliminate from your diet high amounts of salt, sugar, and unhealthy fats. Replace it with healthy options like:

  • Yogurt
  • Fruits
  • Vegetables
  • Kefir
  • Nuts
  • Fish
  • Eggs 

Get rid of the processed food & focus on improving your gut & immune system for a better & longer life. We need to consume a good amount of vitamins & minerals, as they fill in the gap in your diet, but the best way to intake is straight from the food. 

[Read: Nutritious Foods to Support Immunity (COVID-19) ]

Essential Sources for Boosting Immunity

Your body absorbs & uses the vitamins & minerals when they come from the dietary sources. Important vitamins like vitamin C, vitamin D, zinc are the best to boost your immunity.

1. Vitamin C

Image Source: ShutterStock

one of the biggest sources to boost your immunity. Lack of vitamin c can make you fall sick more often. Our body does not store or produce vitamin c, so it’s essential to intake daily vitamin c. Vitamin C can be found in oranges, amla, kale, kiwis, lemons, broccoli.

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2. Zinc

zinc is essential for the immune system function. Zinc is required from the cell development & inflammatory response. Zinc can be found in wheat germ, fortified breakfast cereal, beef, poultry, pork, lamb,& seafood.

3. Vitamin D

As said its best to get your vitamins from food, vitamin D is an exception. For some people, it is hard to absorb vitamin D from food; it’s advisable to intake it through supplements. Vitamin D can be found in egg yolks, salmon, soya milk, cheese, fortified foods.

Eat the right amount of food, get the best of your vitamins & minerals form the food to avoid illness.


About the Author:

Raheela Hasan Gazi, Health & Nutrition Specialist

Raheela Hasan Gazi is also a very famous nutritionist in Mumbai, a counselor, health blogger/writer, Youtuber, motivator, and a renowned wellness expert. she has worked with some of India’s well-known fitness trainers, doctors, physiotherapists and reputed gyms in Mumbai.

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