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  • Elise Jones

Keto Diet & Immunity: Does It Boost Your Immune System?

Updated: May 29

There's never been a better time to pay attention to your immune system. Research shows that keto foods such as poultry and cod may help support your immunity.



If you want to avoid falling victim to a cold or flu, you’ll have to maintain a healthy immune system. The keto diet is an eating plan that’s low in carbs and high in fat, and it’s been touted for its ability to foster weight loss and lower blood sugar. Does keto boost your immune system? Some studies suggest that it can.


Below, we’ll take a look at a keto diet’s effect on immune function. We’ll also suggest specific keto foods that work hard to ramp up immunity. Read on to learn how a keto eating plan can help your body fight off viruses and pathogens.



What do the studies say?


We’re living in the shadow of a global pandemic. ”Wash your hands,” we’re told, and toilet paper shortages are the order of the day.


The keto diet has been branded as an effective way to recharge your immune system and fight influenza symptoms. The diet which centers around eating low-carb, high-fat food has been trending on social media because of a recent study which claimed that Keto diet can work by "trapping" flu virus, and ergo, could potentially block the novel coronavirus as well.



The study, which was published in the journal, Science Immunology, pointed out that the cells, once powered by Keto work by enhancing mucus production in the body and hence beat out the flu and related symptoms. In fact, the study also mentions that prolonged practice of Keto diet may even help make the body immune to several types of viruses, including coronavirus.


Keto foods to boost immunity


1. Poultry

Both animal and human studies show that B6 deficiency has a negative impact on the body’s immune response. Research also shows that adding B6 to your diet reduces inflammation, and this can bolster the body’s immunity.


Both chicken and turkey are rich sources of B6. Know that commercially raised poultry contains antibiotics that may harm your health. Choose organic poultry to experience maximum benefit from this immune-boosting food.


It may be difficult to find organic poultry recipes. That's why we have created The Keto Table’s Keto meal plan, in which you'll find done-for-you keto meal plan that includes 100s of Ketogenic recipes as well. In that plan, you’ll find organic poultry in dishes such as our Keto Chicken Taco Soup and Creamy Chicken Adobo.


2. Cod

Many of us grew up taking cod liver oil. As its name suggests, this is an oil extracted from the liver of the cod fish. For centuries, it’s been used to treat conditions such as joint pain and rickets.


It turns out that its oil isn’t the only valuable part of this fish. The flesh of the cod is also rich in healthy nutrients. Fatty fish such as cod are loaded with omega-3 fatty acids. These acids can help the body mount a powerful immune response against invading pathogens. They also support immunity by working hard to reduce inflammation.


Access cod recipes by going to this Keto Meal Plan. You’ll find this nutritious fish in our Keto meals such as Salmon Belly Salpicao.


3. Almonds

Fats play a key role in the keto diet. Almonds are one of the healthiest fat sources you can find, and these nuts work heroically to bolster the immune system.


Almonds are packed to the brim with vitamin E, an antioxidant that supports immunity. Vitamin E is fat-soluble, which means it requires the presence of a fat for effective digestion. In addition to vitamin E, almonds contain lots of beneficial fats. This combination works to help your body make the most of vitamin E’s immune-boosting powers.


Increase your almond intake by signing up for our Keto meal plan. You’ll find this nutrient-dense nut in dishes such as our Choco Almond Fat Bombs and Keto Almond Butter Cheesecake.


Next Steps


The keto foods listed above may support your body’s immune response. Add them to your diet to garner extra protection from colds and flu.


If you want to take all the benefits of the keto diet from weight loss, diabetes... to better immunity, then start creating your 8-Week Keto Diet Plan by clicking here.