Let’s face it; we’ve all been fooled at least once into purchasing expensive supplements believing that they will cure all our illnesses. Perhaps you’ve found yourself rummaging through the supplement aisle with a sniffle.
But the problem with supplements is that the 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 A healthy diet (for example, 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.
Why immune health is important
Our body’s immune system has the ability to recognize and fight off potentially harmful invaders. “Think of your immune system as your body’s internal superhero. When your immune system is healthy, it has an easier time fighting off viruses, bacteria, and anything else that tries to make you sick,” she explains. Chelsea LeBlanc, RDN, LDa nutritionist based in Nashville, Tennessee. chelsea leblanc nutrition.
However, it may not be able to provide protection if its inner superhero is compromised. “The immune system not only protects us from ‘infections’ such as colds, influenza, and viruses, but also plays a role in more areas than you might imagine,” he explains. Bonnie Tove Dicks, RDNmedia nutritionist, creator BetterThanDieting.com and author Read before you eat – from label to table. “A healthy immune system also helps you recover faster from illness and reduces 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, tackling stress, and regular exercise are central ways to support immune health, and here are four supplements you should not take for immune health. You will be introduced.
4 supplements you shouldn’t take for immune health
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, the one we 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 metabolite, Oregano 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, according to a 2019 article in . International Journal of Nutrition.
However, there is a lack of human trials to determine whether they are truly effective in supporting health.2020 meta-analysis published in Phytotherapy research Primarily in animal studies, oregano oil has been shown to effectively reduce several inflammatory markers. However, other studies, such as a 2020 study, found that Virology Journal, was not effective in fighting influenza. Instead of taking supplements, try sprinkling dried or fresh herbs on your food.
colloidal silver
Colloidal silver is a liquid of tiny silver particles that is touted as a cure-all for infections and wounds.However, health experts National Center for Complementary and Integrative Medicine (NCCIH) warns against being fooled by that claim. Kristen Carli, MS, RDThe owner of Camelback Nutrition & Wellness says, “There are many false claims about the health benefits of consuming colloidal silver, especially its antibacterial properties. There is not enough evidence to support these claims.”
of food and drug administration The (FDA) warns that colloidal silver is unsafe, unproven to be effective, and not used as a preventive measure. 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.”
echinacea
One of the most popular ingredients found in cold and flu products is echinacea. Echinacea is available in all forms including syrup, powder, throat lozenges, tea bags, capsules, and gummies. Therefore, you will want to add one of these products to your shopping cart to boost immunity.
Echinacea is derived from a plant and is touted for its infection-fighting powers. NCCIH. However, as Taubdix explains: Additionally, echinacea can interfere with certain health conditions, such as autoimmune diseases. ”
A 2019 meta-analysis of 29 studies published in Complementary therapies in medicine No significant benefit was found 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.
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 heading out, LeBlanc 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 get 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 can disrupt your immune system, It can increase the risk of infections as well as metabolic and cardiovascular disorders. Centers for Disease Control and Prevention.
Healthy eating tips to boost immunity
So instead of taking fistfuls of medicine 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, not just a side dish. To get your fill of veggies, try these recipes for sheet pan ratatouille, veggie strone, or rainbow chopped salad. Smoothies are a great way to get both vegetables and fruit in, such as the Mango & Kale Smoothie, which combines kale, mango, and banana. Or start embracing naturally sweet fruits and try these healthy dessert alternatives packed with immune-supporting nutrients: Pineapple with Nice Cream, Baked Peaches, or Brown Sugar Baked 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,” adds Taubdix.
conclusion
It’s tempting to stock up on “immunity-boosting” supplements, especially during cold and flu season, but remember to focus on incorporating nutritious foods into your diet and avoid overdosing on supplements. please. 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.