Let’s be honest, we’ve all been fooled at least once into buying expensive supplements believing that they will cure all our ailments. Perhaps you’ve found yourself rummaging through the supplement aisle with a sniffle.
But the problem with supplements is that the Food and Drug Administration (FDA) doesn’t regulate them before they hit the shelves, and technically anyone can fill capsules with just about anything and sell them. Scary, right? Of course, not all supplements are harmful. Many companies are going above and beyond to ensure their products are safe for consumers through accurate labeling and third-party testing.
However, supplements should not replace a balanced diet. As their name suggests, they should be used as follows: supplement To a healthy diet (that is, if you can’t get enough from your diet). Eating a balanced diet provides the vitamins and minerals you need to support a strong immune system.
In this article, you’ll learn 4 supplements to avoid and which foods you should start eating more of to support your immune health.
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1. Oregano oil
If you’ve ever purchased an immunization shot at your local juice store, you may be surprised to see oregano oil listed as an ingredient. Yes, that oregano you sprinkle on pizza and pasta. Oregano oil is extracted from the leaves and is available in liquid and capsule form. According to a 2020 article published in metaboliteOregano oil has been used medically for many years to treat countless illnesses. It is also used as a natural food preservative due to its antioxidant and antibacterial properties.
However, there is a lack of human trials to determine whether they are truly effective in supporting health. A 2020 meta-analysis that looked primarily at animal studies showed that oregano oil effectively reduced several inflammatory markers. However, other studies have shown no effect on fighting influenza. Instead of taking supplements, try sprinkling dried or fresh herbs on your food.
2. Colloidal Silver
Colloidal silver is a liquid of tiny silver particles that is touted as a cure-all for infections and wounds. But health experts and authorities warn not to be fooled by that claim. Kristen Carli, MD, MSc, RD, says: “There are a number of false claims about the health benefits of consuming colloidal silver, particularly its antibacterial properties. There is not enough evidence to support these claims.”
The FDA warns that colloidal silver is unsafe, unproven to be effective, and not used for preventive measures. Kari added: “I would caution anyone against taking colloidal silver as it can be harmful in high doses and can interact adversely with many medications.”
3. Echinacea
One of the most popular ingredients found in cold and flu products is echinacea. Echinacea is available in almost every form, including syrup, powder, throat lozenges, tea bags, capsules, and gummies, so you’ll want to add one of these products to your shopping cart when you want to boost your immune system.
Echinacea is derived from a plant and is touted for its infection-fighting powers. but, Bonnie Taubdix, RDNMedia Nutritionist, Media Nutritionist, explains: Additionally, echinacea can interfere with certain health conditions, such as autoimmune diseases. ”
A meta-analysis of 29 studies found no significant benefit when using echinacea to prevent or treat upper respiratory tract infections. So this is also something you can skip and save without spending your hard earned money.
4. Before training
Moderate to vigorous exercise can help improve immune system function. Still, if you’re tempted to take a booster like a pre-workout before you head out the door? Chelsea LeBlanc, RDN, LDThe Nashville, Tennessee-based nutritionist advises using it sparingly toward the end of the day. “Many of them contain caffeine, which can give you energy for your workout, but too much can affect your sleep, leaving you feeling restless and awake at bedtime. .”
LeBlanc adds, “Quality sleep is critical to immune health. It allows your body to rest, repair, and fight disease. Most adults sleep between 7 and 9 hours a night. of sleep, so if you have trouble sleeping when taking a pre-workout supplement, look for one that doesn’t contain caffeine.” Lack of sleep confuses your immune system and can only lead to infections. may increase the risk of metabolic and cardiovascular disorders.
Why immune health is important
Our body’s immune system has the ability to recognize and fight off potentially harmful invaders. “Think of the immune system as your body’s internal superhero. When it’s healthy, it has an easier time fighting off viruses, bacteria, and anything else that tries to make us sick,” LeBlanc says. explains.
However, it may not be able to provide protection if its inner superhero is compromised. “The immune system plays a role in more areas than you might think, beyond just protecting you from ‘infections’ such as colds, flu, and viruses,” explains Taubdix. “A healthy immune system can also help you recover faster from illness and reduce inflammation. The immune system is also thought to play a role in longevity and disease prevention,” she says.
Eating a healthy diet, getting enough sleep, managing stress, and regular exercise are central ways to support immune health.
Nutritional tips to support immune health
So instead of popping a handful of pills when you feel like illness is coming, focus on eating plenty of nutrient-rich foods. “Nutritious foods, such as foods rich in vitamins C and D, zinc, and antioxidants, act as your first line of defense and help your body fight disease,” says LeBlanc. . Vitamin C is found in oranges, grapefruit, kiwi, strawberries, bell peppers, and broccoli. Vitamin D is found in foods such as salmon, egg yolks, yogurt, and fortified milk. Also, lentils, chickpeas, yogurt, and cashews are good sources of zinc.
Taub-Dix agrees: “You can’t go wrong with adding more fruits and vegetables to your diet.” Fruits and vegetables are rich in immune-supporting nutrients and can be treated as a main dish rather than just a side dish. Dishes like sheet pan ratatouille, veggie strone, or eating a rainbow chopped salad can help you meet your daily recommended vegetable intake. Smoothies are a great way to consume both vegetables and fruits. Fruit can also be considered a dessert, as it is rich in immune-supporting nutrients. Examples include Pineapple Nice Cream, Baked Peach, and Brown Sugar Roasted Grapefruit.
“The key is not to wait until you have a cold or feel unwell to start adding these foods or supplements to your diet. Make it a habit to include these foods regularly in your daily diet. This allows you to build and maintain your physical fitness throughout the year,” says Taubdix.
conclusion
While it may be tempting to stock up on “immunity-boosting” supplements, remember to focus on incorporating nutrient-dense foods into your diet and avoid overdosing on supplements. Additionally, it is always important to be careful when choosing supplements, choose a brand you trust, and check with your healthcare provider before taking them. Eating enough fruits, vegetables, whole grains, legumes, and protein will provide you with all the vitamins and minerals you need to fight immunity.
