Sugar impacts your white blood cells by competing for space in those cells with Vitamin C. Some research in the 1970s discovered that white blood cells need Vitamin C to destroy bacteria and viruses. Sugar and Vitamin C are similar in their chemical structure. When you eat sugar, it directly competes for space in your immune cells with Vitamin C. The more sugar in your system, the less Vitamin C can get into your white blood cells. Sugar does not help your immune system fight infection at all, resulting in a weakened defense from infections.
Eating more fresh fruits and vegetables is a great way to get immune boosting benefits from Vitamin C and other phytonutrients found in fresh raw foods. The colors of produce give you a clue for how they help the immune system. Choose orange-colored fruits and vegetables like carrots and papaya to get more beta carotene, the precursor your body turns into Vitamin A. This nutrient helps your immune system by supporting healthy lungs and lymph.
Don't stress out if you find it hard to immediately throw out the sugar and load up on fresh greens, whole fruits and veggies. Diet changes take time, and if you want your new healthy habits to stick, be persistent as you try switching out a large salad for that soda and chips (check ingredients), fast food sandwich and sweet dessert at lunch. If you normally eat sweet, processed foods like donuts for breakfast, try replacing it with eggs, mixed fresh fruit and nuts, or a smoothie with greens, and see how much better you feel over time. Your taste buds will need a few weeks to get used to changes in what you're eating. Your body will get over the cravings, which are actually a symptom of the deficiencies of empty foods, once you have nourished your body well for a time. As the empty foods leave your body, and you consistently offer new fresh foods with adequate nutrients, cravings will stop. In the long term, the more fresh whole foods you eat, the more energy you'll have and the stronger your immune system will be.
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