How not to eat breakfast so as not to destroy your immunity: advice from nutritionists

Nutritionists Talk About The Worst Breakfast Habits For Your Immunity. Eat This Not That.

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Moving into the colder months of the year means wrap yourself up in your warmest clothing, trying to bolster your immune system so you have a chance to fight the flu season.

And while supplementation and certain exercise can help strengthen your immune system, the eating habits you choose also go a long way towards the strength of your immune system. In fact, even some of your breakfast eating habits can erode your immune system, which you may not have realized.

To learn about breakfast habits that can wreak havoc on your immune system, we spoke with Courtney D'Angelo, MS, RD, author of GoWellness, and Lauren Manaker, MS, RDN, author of The First Time Pregnant Cookbook and How to Improve Fertility in Men" and a member of Eat This, Not That! Medical Expert Council.

Too much sugar

When it comes to breakfast that will help you strengthen your immune system, you may want to reevaluate how much sugar you consume with this meal.

“Breakfast foods like sugary cereals, baked goods, pancakes and waffles are high in sugar,” says D'Angelo, “and consuming too much sugar over time can negatively impact your white blood cells, which are the cells in your body that are used to fight against infection."

Even if you don't eat pancakes every morning, according to our nutritionists, your sugar intake can suddenly spike.

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“Depending on what we put in our coffee, what we sprinkle on our oatmeal, and what we like in our donuts, there may be a lot of added sugar in our breakfast, and evidence shows that too much sugar does not support a healthy immune system,” says Manaker.

Avoiding orange juice

The fact that you are trying to avoid sugar does not mean that you need to give up natural sugars from foods such as fruits and juice.

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“When people are trying to limit their sugar intake, they may avoid drinking 100% orange juice with breakfast,” says Manaker, “but 100% orange juice contains no added sugars, is full of important immune-supporting nutrients, and new research even suggests that 100% orange juice can help fight inflammation."

At first glance, it may seem like inflammation won't affect the strength of your immune system, but, according to Manaker, "people with minor inflammation may have an increased risk of infection, so including this juice in an overall healthy diet may be an important addition to immune strength."

Lack of vitamin D

Vitamin D is an essential ingredient in boosting your immune system, and D'Angelo says it's easy to accidentally miss this key nutrient when you're making breakfast.

"Foods like salmon, oatmeal, eggs, milk and some juices can be great sources of vitamin D," says D'Angelo, "but if you're in the habit of rushing through breakfast and heating up just a pie to save time, you may want to not getting enough vitamin D needed throughout the day.”

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It is important to note that while getting enough vitamin D from food or supplements is important for immune function, it is equally important to eat a balanced diet and exercise regularly.

Lack of protein

Protein is another important component of maintaining a healthy immune system, so getting enough at breakfast is key, Manaker says.

"Many breakfast foods, like pastries or French toast, are high in carbohydrates but low in protein, so adding high-protein foods like eggs, milk and even tofu can help support the immune system," says Manaker. “Because protein is a necessary part of this aspect of health.”

Too Much Fast Food

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And finally, according to our experts, going to McDonald's for breakfast too often can wreak havoc on your immune system.

“Sure, fast food can be extremely convenient, but it can also be loaded with salt,” says Manaker, “and since a high-salt diet is associated with a weakened immune system, sticking to foods prepared without too much sodium is a serious risk.” a problem, but a better choice.”

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