Healthy eating habits help prevent disease in general and are a prerequisite for a strong immune system. Unhealthy eating habits and too low an intake of nutrients affect the immune system negatively and generally increase the risk of infections. To support the immune system, it is important to eat a varied, healthy diet, at regular times and in appropriate amounts.
Below are dietary recommendations to promote a strong immune system and a healthy lifestyle. Start by making one or two changes on some days of the week. The important thing is that you find a way that works for you.
Eat plenty of fruit and vegetables Eat at least 500 grams a day of vegetables, fruit and berries. This corresponds to two pieces of fruit and two handfuls of vegetables, root vegetables and legumes. Prefer coarse vegetables such as root vegetables, white cabbage, cauliflower, broccoli, beans and onions. Fruit and vegetables contain lots of vitamins, minerals and fibre. Eating plenty of vegetables reduces the risk of, among other things, obesity, cardiovascular disease and certain types of cancer. The fibre helps you feel full and keeps your bowels moving.
Fish contains healthy fats Eat fish and shellfish two to three times a week and vary the types you choose. Fish contains, for example, beneficial omega-3 fats and important vitamins and minerals. Omega-3 fats can reduce the risk of cardiovascular disease and are important for the brain’s development and function.
Eat healthy fats Your body needs fat, but it should be of a healthy kind. Healthy fats are found in oils, such as rapeseed oil, and in foods labelled with the Keyhole symbol. These are the fats you should eat more of. Less healthy fats are found, for example, in butter, palm oil and coconut oil.
Reduce red meat and processed meat products If you eat meat, it is good to eat less red meat and processed meat. Only a small part of the meat you eat should be processed products. You can reduce the risk of colon cancer, rectal cancer and cardiovascular disease if you eat less processed meat.
Cut down on salt intake It is not good to consume too much sodium. Sodium, which is found in salt, occurs naturally in many foods, so it is fine to reduce the amount of added salt. It is not good to get too much sodium. It can raise blood pressure and also increase the risk of cardiovascular disease and kidney damage. If you want to use a moderate amount of salt when cooking, choose salt with iodine. Iodine is needed for the body’s metabolism, but only in small amounts.
Limit sugar intake Try to limit the amount of sweets, pastries, ice cream and other foods high in sugar. Especially cut down on sugary drinks, as it is easy to consume large amounts without feeling full. Foods with a lot of added sugar contain many calories but almost no nutrients at all. Sugar makes it easy to become overweight and increases the risk of, among other things, cardiovascular disease, type 2 diabetes and cancer.
Eat the right amount The body needs energy in the form of food to function. Try to maintain an energy balance by eating what you need, but not more and not less. Try to eat when you are hungry, but not every time you feel a craving. It is easier to avoid snacking if you keep your blood sugar stable throughout the day. Try eating smaller portions more often to reduce your cravings for sweets.
High-fibre foods are more filling High-fibre foods such as fruit, vegetables, root vegetables, wholegrain products, cereals and grains protect against cancer, cardiovascular disease and type 2 diabetes. In addition, high-fibre foods make you feel fuller than if you eat low-fibre foods.
Alcohol weakens the immune system Small amounts of alcohol can give feelings of well-being and stimulation. You may feel alert and relaxed, and your inhibitions are lowered. This may be one reason why many people have increased their alcohol consumption during the Corona pandemic. But alcohol has many negative effects on the body, and even at moderate amounts it leads, among other things, to a weakened immune system. Alcohol reduces the activity of the cilia in the airways, which impairs their function of trapping foreign viruses. So drink sparingly or preferably avoid alcohol altogether.
