Four Immune-Boosting Myths, Busted
This post includes content contributions from Jen Scheinman, Registered Dietitian.
Every year as the weather turns cold, people look for natural ways to boost their immune system. From supplements to sipping OJ, people are desperate to keep colds and the flu at bay.
But is there any truth to these remedies?
Or are they just the latest viral trend with no real evidence?
Well, the answer is sometimes yes, and sometimes no.
In this blog, we’ll help clear up some confusion and bust four popular immune-boosting myths. Don’t worry, we won’t leave you hanging. We’ll give you healthy alternatives that really work!
Myth #1: You Need Immune-Boosting Supplements
The truth is, you can’t out-supplement a poor diet. While some powders or pills may help support your immune system, the vast majority of them won’t do much…especially if you don’t have a healthy diet. What’s worse, some immune-boosting aids are often filled with sugar or artificial ingredients that may be doing more harm than good.
Try This Instead:
A good immune system starts with your diet: because your gut is key to a better functioning immune system. That’s why bone broth is the perfect immune-boosting food. It’s loaded with amino acids like glutamine that improve gut function and it’s also a great source of protein, electrolytes, and other nutrients that make it true “food as medicine”.
Now, if your diet is deficient in nutrients important to immune health, like vitamins C and D and zinc, supplements may still help. Work with your healthcare practitioner to find the best immune supplements for you. But for the most part, skip the supplements and focus on eating well and promoting good gut health.
Myth #2: Drink Orange Juice to Boost Your Immune System
Vitamin C plays an important role in immune function, and oranges are a great source of it. So it makes sense that drinking a ton of OJ when you are fighting a cold would help give you a boost of vitamin C when you need it. However, while it’s true that orange juice is high in this important vitamin, it also contains 21 grams of sugar in an 8 oz serving, which may be detrimental to your immune system. In vitro studies (conducted in test tubes and petri dishes as opposed to the human body) show that sugar can temporarily reduce white blood cell function and increase inflammatory markers. (1)
Try This Instead:
Skip the sugary sips of orange juice and snack on whole fruits like oranges, clementines, or grapefruit. Squeezing lemon or lime into water is another great way to get a good dose of vitamin C. This way, you’ll get more nutrients, and less of the not-so-good stuff.
Myth #3: Citrus is the Best Source of Vitamin C
While it’s encouraged to consume entire fruits over guzzling gallons of OJ, there are other foods that have much more Vitamin C than an orange. Did you know that sweet peppers are a better source of the nutrient than those colorful spheres? Additionally, a 1-cup serving of strawberries, tomato juice, guava, and kiwi all have more vitamin C than an orange. (2)
Try This Instead:
At the first sign of a cold, instead of loading up on oranges, reach for Kettle and Fire Creamy Tomato Soup, made with organic, free-range chicken bones. Not only do you get loads of vitamin C from the tomatoes, but it’s chock full of amino acids, herbs, spices, and electrolytes to help support the processes in the body that can fight colds and flu.
Plus, a variety of vitamin C-rich fruits and veggies (including some citrus) will provide you with additional nutrients and antioxidants which can support immune function.
Myth #4: “Feed a Cold, Starve a Fever”
Ever heard this saying? Maybe not, because it’s outdated…just like the advice it gives. Starvation is never a good option when you are sick. Your body needs nourishment in the form of calories, protein, vitamins, and minerals to help support your immune system as it fights infection. It’s also especially important to make sure you are getting plenty of fluids that can be lost through mucus and sweat.
Try This Instead:
Oftentimes when we don’t feel well, it can be hard to eat. If you don’t have much appetite or your throat is sore, bone broth and soups are great ways to get fluids, electrolytes, vitamins, and protein to help your recovery. If you do have an appetite, enjoy healthy foods without restriction. Scroll down for the best ones I recommend to my clients!
A Final Note
Eating a healthy diet is one of the best things you can do to keep your body primed to fight infections. Immune-boosting “remedies” may come and go with the times, but the foundation of food as medicine will never be a fad.
And if you want to stock up on body-loving bone broths, Kettle & Fire is my no-brainer first choice. Their Chicken, Beef, Turmeric Ginger, and Mushroom Chicken Bone Broths are all good to keep on hand – not JUST to sip when you’re sick, but as a daily drink to boost immune-supporting nutrients. You can find a ton of other options right here, including Bone Broth-infused Soups and Cooking Broths.
Meet Jen
Jennifer Scheinman, MS, RDN, CDN, completed her dietetic internship at New York-Presbyterian Weill Cornell Medical Center and went on to complete her master’s degree in Integrative and Functional Nutrition at Saybrook University. Over the past 20 years, she has worked at some of the country’s leading institutions for health and wellness, where she uses food as a medicine approach to help prevent and manage chronic disease. As a freelance writer, she loves sharing her wealth of experience and passion for healthy living with her dedicated readers.
See more at: https://www.jenscheinman.com/ + Jen’s Instagram
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Resources:
1. Myles IA. Fast food fever: reviewing the impacts of the Western diet on immunity. Nutrition Journal. 2014;13(1):61. doi:10.1186/1475-2891-13-61
2. FoodData Central. Accessed January 22, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
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