Some cultures classify foods as good or bad, which is not right. Food is our body’s fuel. Every food does provide nutrition and sustenance to the body but is not equal in terms of its nutritional value. All foods contain proteins, carbohydrates, dietary fibers, vitamins, minerals, and even fat which are necessary for survival but some foods are more abundant in certain nutrients than others foods. Therefore, it is important to eat a variety of foods to get maximum nutrients and vitamins. Also, eating healthy does not mean eating foods exclusively considered to be healthy in general. Too much or too less intake of any food, including healthy foods and water, can harm the body. [1, 2]
There is no such bad food and the definition of good food varies from one person to another. The only reason why some foods could be labeled as bad is if people dislike their taste, are allergic or intolerant to them, or if they are rotten. This article focuses on the good and bad foods in the context of weight and immunity. [1]
Good and Bad Foods for Healthy Weight
To maintain a healthy weight, it is important to add all food groups (fats, carbs, and proteins) to your plate. However, unhealthy saturated fats and simple or refined carbohydrates must be avoided as they are bad for health. A healthy eating plan must emphasize:
- Intake of fresh fruits, vegetables, fat-free or low-fat milk, milk products, and whole grains
- Eating different protein-rich foods such as lean meats, poultry, eggs, seafood, soy products, seeds, nuts, and legumes (beans and peas)
- Having food and drinks low in sodium, added sugars, cholesterol, saturated fats, and trans fats
- Not raising the set range of daily calories intake.
If planning out a weight loss diet, it is important to include a mix of nutritious foods which provides fewer calories and exclude foods or drinks that are worst for weight loss. The foods that can be considered as bad for weight loss include junk, processed, refined, highly-fried, and sugary foods as well as drinks. Examples of calorie-loaded, unhealthy foods include chips or French fries, bakery items, refined flour, soft or energy drinks, alcohol, red meats, chocolates, milk beverages, ice cream, cheese, and many more. [3]
Good and Bad Foods for the Immune System
Researchers have found that a well-rounded diet filled with nutrients can be the strongest defense against microbial infections, allergies, and some chronic illnesses such as obesity, diabetes, and heart disease. There are some foods known to strengthen the immune system to allow it to function well. These can impact one’s well-being and allow one’s body to function at its best. They are:
- Fish oil- It is taken from fatty fish like salmon, mackerel, or tuna and contains high levels of omega-3 fatty acids known to increase activity among WBCs, which fights infection.
- Leafy green vegetables- such as kale, spinach, and collard green. These have Vitamin C, beta-carotene, and antioxidants- all needed to fight infection.
- Berries- which are packed with vitamins and nutrients to boost immunity
- Spices- such as ginger, garlic, and turmeric
- Nuts and Seeds- such as almonds, walnuts, and sunflower seeds have vitamins (Vitamin B6) and minerals (magnesium, phosphorous, or selenium) that can regulate and maintain the immune system
- Poultry- includes chicken that is high in Vitamin B6 which can decrease inflammation and is required to create new RBCs and zinc that increase WBCs production
- Citrus fruits– include oranges, lemons, tangerines, etc. that are rich in Vitamin C and are known to fight infection by increasing WBC production
- Yogurt- it is a probiotic and is a Vitamin D source that may help stimulate the immune system
- Olive oil-It is a healthy fat known to reduce inflammation, thereby boosting immunity
- Brightly colored vegetables- such as red peppers with Vitamin C and carrots having beta carotene.
However, there are also specific foods that are bad for immune health as they can weaken one’s immune system. Anyone who is planning a diet to support their immune function may avoid or limit such foods. These include:
- Processed foods- such as microwaveable meals, canned foods, cakes and cookies, and chips. These foods are abundant in sugars, unhealthy fats, and additives which can result in the over consumption of calories that in turn increase the risk of obesity. Obesity can further result in inflammation which can lead to immune system dysregulation and insulin resistance.
- Sugary foods- such as sweetened dairy products, sugary drinks or soda, sweets/preserves/marmalades, cakes and cookies, and sugary breakfast cereals. Eating a sugary diet can reduce the effectiveness of WBCs and increase inflammation.
- Foods that are high in refined carbohydrates- such as white rice, white bread, and cookies/sweets/cakes made of white flour. These are associated with an increase in inflammation and oxidative stress which further can affect the immune system. [4, 5]
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References:
- https://centerfordiscovery.com/blog/good-food-bad-food/#:~:text=Every%20food%2C%20no%20matter%20its,%2C%20carbohydrate%2C%20fiber%2C%20etc.
- https://teamnutrition.ca/blog-nutritionniste-dietetiste/are-there-good-and-bad-foods
- https://www.cdc.gov/healthyweight/healthy_eating/index.html
- https://www.lifespan.org/lifespan-living/foods-boost-your-immune-system
- https://www.medicalnewstoday.com/articles/foods-that-weaken-immune-system
- https://www.immunesupport.net
- https://www.immunecomplex.us
- https://www.ketotrim.co
- https://www.greencoffeeplus.co
- https://www.turmericplus.net
