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All of these food groups contain antioxidants which assist in the reducing of inflammation in your body. The antioxidants fight off free radicals which are unstable compounds that will result in inflammation if there is enough of them built up in your body.
It is essential that you help your immune system fight against this inflammation because chronic inflammation can result in health conditions that you must avoid such as certain cancers, Alzheimer’s and heart disease.
The other good news about whole plant foods is that they contain fiber which will feed your gut microbiome. This is a collection of healthy bacteria contained in your gut. When your gut microbiome is in good shape it will increase your immunity and keep out pathogens from getting into your digestive tract.
You need Healthy Fats
This is another largely misunderstood area. Healthy fats are good for you. Do not subscribe to the belief that all fats are bad because they are not. Healthy fats are required by your immune system to boost its response to harmful pathogens by reducing the amount of inflammation in your body.
An example of a healthy fat is olive oil. There have been studies that show the anti-inflammatory powers of olive oil and how it decreases the risk of chronic diseases like type 2 diabetes and heart disease. Also the anti-inflammatory properties of healthy fats can help your immune system fight against viruses and harmful bacteria.
You need healthy fats such as omega 3 because they are very anti-inflammatory. If you have chronic inflammation then this will significantly reduce the effectiveness of your immune system.
Go for Fermented Foods
You should choose fermented foods in your diet because they have high levels of good bacteria called probiotics. These will populate your digestive tract and protect it. Examples of fermented foods are:
When you have a flourishing community of good gut bacteria it helps your immune system make the important distinction between healthy and normal cells and invader organisms that will cause you harm.
There was a study of 126 children conducted over 3 months where they drank fermented milk on a daily basis. The results showed that they experienced 20% less infectious childhood diseases.
In another 28 day study with 152 participants that had rhinovirus, it was discovered that those who took a probiotic supplement, Bifidobacterium animalis, induced a stronger response from their immune system and experienced lower levels of virus symptoms.
Keep away from Foods with added Sugars
It is amazing the amount of food products available today that contain added sugars. There has been considerable research in this area which concluded that the consumption of foods that have added sugars or refined carbohydrates could contribute significantly to people becoming overweight and even obese.
If you are overweight or obese then this can reduce the effectiveness of your immune system. There was an observational study with around 1,000 participants where obese people were given the flu vaccine. These people were twice as likely to still contract the flu than people that were not obese and had been given the same vaccine.
When you reduce the amount of sugar that you consume you will help to reduce inflammation in your body and it will help you to lose excess weight as well. This will increase your resistance to chronic problems such as heart disease and type 2 diabetes.
Both of these chronic diseases will weaken your immune system. So our advice is to limit your intake of sugar to less than 5% of your daily calorie intake. So if you are on a 2,000 calorie a day diet this would equate to limiting yourself to around 2 tablespoons of sugar.Other Details
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- Year Released/Circulated: 2021
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