87 / 100

We have come across various diseases in recent years and we are facing more in the current years. So it is important that we do anything to make our immune system stronger. But no matter what we intake in order to stay healthy, the worst food ingredient for the immune system will make it weaken.

A strong immune system prevents the body from falling ill as well as helps the body fight against viruses. While you make efforts to increase it there are foods that can suppress your immunity system. 

So let us see what is the worst food ingredient for immune system along with a few other food items that you avoid to make your immune system stronger. We will also be discussing which food is good for immune system

How can food impact health? 

There are a few foods that can make you fall sick.  When you compromise your immune system with some of the foods you are more likely to get sick.  This reduces the ability of the body to fight against viruses.

If you eat a good diet that includes colorful veggies and fruits, will give you vitamins and minerals to fight off the illness.  This will help your body to regulate and stabilize.  What you put in your mouth,  will serve as the building block to a strong immune system. 

The worst food ingredient for immune system 

What do you think is the worst food ingredient for immune system? Although there are a few foods, the worst food would be sugar. 

 worst food ingredient for immune system

You might already know that sugar has a negative reputation when it comes to health.  It can lead to problems like obesity and diabetes.  But it also has a connection to the immune system.

It is believed that one teaspoon of sugar suppresses the immune system.  The immune system decreased for hours after sugar is consumed.  According to a few studies, it is found that the immune cells are decreased up to 50% after 1 to 2 hours of eating sugar and this can last up to 5 hours.

How much sugar really takes to weaken the immune system?

To weaken the immune system it takes about 75 grams of sugar.  This affects the white blood cells.  Even the ones who led a healthy lifestyle by sleeping for 8 hours,  doing exercise, and taking supplements will do serious damage to the immune system by drinking a few sodas or eating candy.

You may think,  that you do not eat too many sweets and are not interested in big desserts.  So you think that the less sugar you consume does not impact your health. 

Although you do not eat sweets like cookies, donuts, candy, cake, and donuts, you might eat carbs like pasta, bread,  cereal, and rice that can drive up your blood sugar when you eat them too consistently.  Sugar can be found in food items like juice, ketchup, cereal, protein bars, bbq, and sauces. 

Even any processed foods like Bagels, crackers,  pizza, and popcorn, are that include sugar. Four grams of any carbohydrate will break down into one teaspoon of sugar in our blood.  One cup of cooked plain spaghetti includes 43 grams of carbohydrates that break down into almost 11 teaspoons of sugar. 

Coca-Cola comes in a 12-ounce can have 39g of sugar, one can of Soda has 40 grams of sugar, a sports drink containing 35 grams of sugar, and a low-fat sweetened yogurt has 47 grams of sugar.

How much sugar should you eat per day? 

The World Health Organization recommends taking no more than 10% of your daily calories from added sugar each day. You need to limit your sugar intake to no more than 6 teaspoons, which is 25 grams in total.  This includes the chocolate you eat, the sugar you add to the coffee, and the hidden sugars in your food. 

If you keep your sugar consumption within a limit your immune system will have a better chance to be strong and keep you from getting sick. Enjoying sugar time the time is fine but you need to keep it in moderation when it comes to staying healthy.

worst food ingredient for immune system

You can eliminate the white sugar from your diet and replace it with healthy substitutes like honey, jagger, maple syrup, and coconut sugar. Although they have almost equal calories compared to white sugar, they are much healthier to consume. 

Maybe you are eating low-fat yogurt which is best for your breakfast and this is mostly made up of sugar. See you can replace it with vegetables and scrambled eggs made with butter or coconut oil.  For lunch, you can have a hamburger soup with slices of avocado instead of eating chips, bread, pasta, and other food items that contain sugar. 

For dinner, you can try grilled salmon with roasted cauliflower, caesar salad with grilled steak, and garlic and paprika chicken. 

Other worst food ingredients for  immune system

Other than sugar,  there are a few foods that could keep your immune system weak. Below are a few foods that you should avoid eating too much. 

Vegetable oil 

Not all vegetable oils are unhealthy if they are in natural and refined states. But there are a few vegetable oils you should avoid in order to be healthy. 

Vegetable oil is similar to food products that contain sugar. Canola, sunflower, soybean, palm,  cottonseed, safflower, rice bran, and grapeseed oil are considered to be far worse than sweet items.  They are high in inflammatory omega-6 fatty acids. 

Canned pasta

Canned pasta has a negative effect on the body and the word can is considered the term of process. They are filled with sugar, salt, and other additives that reduce the ability of the body to fight against viruses

You need to avoid canned pasta and try diet-rich foods that promote a healthy immune system. 

Processed meats

processed meat

Processed Meat is linked to several diseases.  These meats are high in saturated fat and which contributes to weakening the immune system and causes inflammation.  They have harmful compounds that form when fat and protein are mixed with sugar in the blood. 

You need to make sure to avoid fried bacon, roasted chicken, hot dogs, and steak.

Raw milk cheese

Raw dairy products contain hormones that can cause problems. The pasteurization process kills the hormones no matter whether they are synthetic or natural, but these products have not been put through any type of manufacturing process so that in the raw milk diary the hormones are at their highest concentration. 

These may be at greater risk of developing dangerous bacteria that make you fall sick. 


You might notice that you would catch a cold, flu, and other illnesses when drinking alcohol. This includes beer and wine too. You might get it more frequently than the people who do not drink. This is because alcohol can weaken the immune system and make the body possible for any infections.

It increases the stress hormone cortisol, insulin, and blood sugar,  which can impact immune function. There is a strong connection between excessive consumption of alcohol and weakening immune response. 

So it is better to take them in moderation than to drink them every day, or all day. 

Fast food

Fast food have a negative reputation for a long time.  But sometimes fast food is convinced because of its deliciousness.  Even though it is found to be not bad for your weight it can harm your immune system.  Because fast food contains added chemicals that messed up hormone production in humans and weaken immune responses.

Fast foods may drive inflammation and cause bacteria imbalance in the gut that negatively affects the immune system. You need to keep the intake of fast food to a minimum level and eating too much of it can cause health risks and may harm your immune system. 

Fried foods 

fried foods are bad for immune system

Fried foods can increase the risk of cell damage and inflammation. They can also drain the body of antioxidant mechanisms, disrupt gut bacteria, and introduce cell dysfunction. This can lead to a high risk of certain heart disease, cancers, and even malaria. 

Fries, potato chips, fried chicken, fried bacon, and fish can be a few fried foods that should be avoided. This is because, during high-temperature cooking, the sugars react with proteins or fats, which causes AGEs.  

They can weaken the immune system in several ways by promoting inflammation, reducing the body’s antioxidant mechanisms, inducing cellular dysfunction, and negatively affecting gut bacteria. 

Unripe bananas

Can you believe that unripe banana is the worst food ingredient for  immune system? The natural sugars in some of the fruits can have a negative impact on the immune system and gut health. And this is mostly true for fruits that are unripe.

Bananas that are not ripped will contain high amounts of proteins called lectin, which disrupt the absorption of nutrients and stops the production of intestinal flora. This will weaken the gut barrier, the intestinal wall that defends the body from bacteria and toxins. 

Which food is good for immune system? 

Although one worst Food ingredients for the immune system can make it weaken,  you cannot boost up your immune system with one single food.  But when you eat a healthy diet you can boost your immune system and prevent illness. 

Even when you fall sick you can follow a better diet to come back to normal.  A typical American diet is full of foods that can cause the immune system to weaken.  So that you need to do some changes in your diet and the types of fat you eat.

Citrus fruits

citrus foods for immune system

When you catch a cold the best thing is to eat something that includes vitamin C.  This will help you build up your immune system.  This increases the production of white blood cells which are the key to fighting bacteria.  If you want to consume vitamin C,  the best thing is to eat citrus fruits. 

Citrus fruits are high in vitamin C and there is a variety you can choose from.  Lemon, Orange, grapefruit, tangerines, and limes are some of the citrus fruits. For good health, the body needs daily vitamin C. This will make you get rid of a cold quickly. 


Broccoli is a vegetable with vitamins and minerals. They consist of vitamins A, C, and E, as well as fiber. This is one of the healthiest vegetables you can consume. You can consume it by steaming as it will keep the original nutrients as it is. 

 Moreover, they are best to increase the immune system. 


Ginger is an ingredient that is really good in improving the immune system. And if you fall sick diet including ginger can make you sure of the sickness. It helps to decrease inflammation and reduces sore throat and inflammatory illnesses. 

It can also decrease chronic pain and might even possess cholesterol-lowering properties. 


foods you need to improve the immune system

Vitamin E is one of the best when it comes to preventing and fighting off colds. Almonds are a fat-soluble vitamin and a great source of powerful antioxidants for a healthy immune system. 

Almonds need the presence of fat to be absorbed properly. Adults need 15mg of vitamin E to increase the immune system each day. A half-cup serving of almonds which is about 46 whole, shelled almonds actually provides around 100 percent. 


Papaya is a fruit loaded with vitamin C. It is the best fruit as in a single medium fruit you can get double the daily recommended amount of Vitamin C. They have digestive enzymes called papain that have anti-inflammatory effects. 

This fruit has a decent amount of magnesium, potassium, and folate. And they are great for your body and health. 

Final thoughts

The immune system is efficient for good health, as it helps to prevent diseases and keeps us in good health. The worst food ingredient for immune system is sugar because a small amount of sugar can decrease the immune cells for more hours. 

Along with sugar, there are other food ingredients that can suppress the immune system. Pay attention to serving sizes and recommended daily intake so that you don’t get too much of a single vitamin and few others.

To obtain more on HEALTH, follow our WEBSITE.

Follow us on FACEBOOK.