As the cold season approaches and germs and viruses become more prevalent, maintaining a strong immune system becomes a top priority.
A common question often asked is whether our dietary choices have an impact on our immune system. The answer is a clear “yes".
Ultra-processed foods that are rich in saturated fat, sugar, and salt can disrupt the balance of the microbiome, compromise the integrity of the gut barrier, inhibit the functioning of white blood cells and trigger inflammatory processes. These combined effects collectively impair the immune function.
In contrast, The Mediterranean diet which is rich in fibre , healthy fats and other nutrients, can promote healthy immune function and lower the risk of developing allergies and chronic diseases.
Moreover, research indicates that supplementing the diet with essential nutrients like vitamin D, Vitamin C and zinc can potentially enhance immune function and lower the risk of infections.
Here is a list of a few Mediterranean foods that are excellent to incorporate into your dietary routine:
Whole grains: whole wheat, barley, and brown rice
Vegetables and Fresh fruits : Leafy greens, tomato , berries , citrus fruits
Fish: Salmon and Sardines
Legumes: Chickpeas, lentils and beans
Nuts and Seeds: Almonds, walnuts, and flaxseeds
Yogurt and Cheese: Low fat yogurt and cheese (Unless intolerant)
Olive oil
Tristan Asensi, M., Napoletano, A., Sofi, F., & Dinu, M. (2023). Low-Grade Inflammation and Ultra-Processed Foods Consumption: A Review. Nutrients, 15(6), 1546. https://doi.org/10.3390/nu15061546
Sawalha, K., Tripathi, V., Alkhatib, D., Alalawi, L., Mahmood, A., & Alexander, T. (2023). Our Hidden Enemy: Ultra-Processed Foods, Inflammation, and the Battle for Heart Health. Cureus, 15(10), e47484. https://doi.org/10.7759/cureus.47484
Casas, R., Sacanella, E., & Estruch, R. (2014). The immune protective effect of the Mediterranean diet against chronic low-grade inflammatory diseases. Endocrine, metabolic & immune disorders drug targets, 14(4), 245–254. https://doi.org/10.2174/1871530314666140922153350
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