What we eat or drink plays an important role in favor of or affects your immune system. What we commonly call “defenses” protect us from infections either viruses, bacteria, and other foreign bodies.
When the immune system is working properly it is alert to destroy invading foreign organisms called antigens.
While nutrients like vitamin C, vitamin D, and zinc, to name a few, strengthen your defenses, substances like alcohol can weaken it in just a few hours.
Foods that weaken your defenses
Moderate alcohol consumption can disrupt your immune system in the short term.
Studies show that between two hours and five hours after having 4 to 5 drinks, the immune systems become less active than when you are sober.
There is a lower frequency of lymphocytes and monocytes (white blood cells), in simpler words, you destroy part of your army of natural killer cells that help fight infections and other diseases,
Mayo Clinic reports that excessive alcohol consumption can increase the risk of diseases, especially pneumonia, It can also make it harder for your body to resist such conditions.
Eating or drinking too much sugar slows down immune system cells that attack bacteria. This effect lasts at least a few hours after having a couple of sugary drinks, explains the medical journal WebMD.
Added sugars are sugars and syrups that are put into food during preparation or processing, or added at the table.
The main sources of added sugars are soft drinks, candy, cakes, cookies, cakes, and fruit drinks (fruits and fruit punch); dairy desserts and dairy products (ice cream, sweetened yogurt, and sweetened milk); and others cereals (cinnamon toast and honey and walnut waffles).
Bread and foods high in salt
A high-salt diet isn’t just bad for your blood pressure, it’s bad for your immune system, too. Mice fed a high-salt diet were found to have much more severe bacterial infections. The volunteer’s humans of the study who consumed six grams extra salt per day too they showed pronounced immune deficiencies.
The World Health Organization (WHO) recommends that adults consume less than 2 grams of sodium per day. The appropriate amount would be equivalent to 5 grams of salt per day, a little less than a teaspoon.
The saltiest foods according to the American Heart Association are bread, muffins, cookies, pizza, sandwiches, cold cuts and sausages, instant soups, and burritos.
The soda in addition to having a great load of added sugars. In the case of a Cola drink, usually have phosphoric acid, then reduces calcium absorption, magnesium, iron, and zinc. In the case of T lymphocytes of the immune system, calcium is necessary for the regulation of gene expression explains research from the European Union.
Research shows that a high rate of consumption of diets high in saturated fats, sugars, and refined carbohydrates activates the innate immune system and impairs adaptive immunity, which leads to chronic inflammation and impaired defense against viruses.
To avoid weakening your immune system, limit foods high in sodium, added sugars, saturated fat, soft drinks and if you consume alcohol, try a moderate consumption, one drink for women, and one to two drinks a day for men.
Specialists point out that essential amino acids, linoleic acid, vitamin A, vitamin D, folic acid, vitamin B6, vitamin B12, vitamin C, vitamin E, iron, calcium, zinc, copper, and selenium are necessary for the efficient functioning of your defenses.