Healthy Diet

Meals that Increase the Immune System? The four Biggest Diet Myths

Our immune system is constructed to struggle viruses, micro organism, and fungi, which might trigger infections. A powerful immune system is vital to maintain us from getting sick. However does taking vitamin C dietary supplements as a preventative measure actually make a distinction? 

A woman lying in bed being sick with medicine

We take a detailed have a look at four frequent myths: 

Fable #1: “Vitamin C protects us from the frequent chilly” 

Getting sufficient vitamin C (ascorbic acid) is vital for protecting our immune system in combating type. The Mayo Clinic recommends 65 to 90 mg per day. 

Meals wealthy in vitamin C are: 

Bell peppers (140 mg per 100 g)
Brussels sprouts (110 mg per 100 g)
Broccoli (95 mg per 100 g)
Citrus fruit (50 mg per 100 g)

Lemons and oranges

Lemons and oranges

We frequently learn that rising the consumption of vitamin C throughout chilly season can defend us. This has really not been scientifically confirmed. Nevertheless, taking >200 mg can shorten the length of a chilly.(1) However you don’t must take dietary supplements to eat this quantity. A nutritious diet wealthy in fruit and veggies will present a ample quantity. Since vitamin C is water soluble, greens and fruits ought to be washed totally, however rapidly, and veggies ought to be gently steamed to keep away from shedding their dietary worth.


For a very long time, folks believed that if endurance athletes like marathon runners took vitamin C preventatively, it could assist restoration and preserve them from getting sick. This has since been disproven. Dietary supplements with excessive doses of vitamin C ought to solely be taken with warning and even prevented earlier than a race,(2) as a result of it could have a harmful impact on muscle endurance. 

Fable #2: “Cow’s milk causes mucus manufacturing” 

Many individuals don’t drink cow’s milk once they have a chilly, cough, or sore throat, as a result of they imagine that it will increase mucus manufacturing and slows the therapeutic course of. Is that true? Actually, there is no such thing as a scientific proof of this. 

A glass of cow milk

A glass of cow milk

An Australian research checked out two teams: one drank cow’s milk and the opposite drank soy milk.(three) Individuals confirmed a big improve in three reactions: a white coating on the tongue, elevated urge to swallow, and thickened mucus, which made swallowing troublesome. Nevertheless, these elevated equally in each teams. The actual fact is that the coating that develops within the mouth and throat comes from milk fats, which is current in each cow and soy milk. That is typically perceived as phlegm. 

You continue to need to hand over cow’s milk? We’ve compiled a listing of the greatest non-dairy milks.

Fable #three: “Honey strengthens your immune system” 

Tea with honey is a typical people treatment for colds. However does this pure sweetener actually strengthen the immune system? Can it stop or soothe a sore throat? An Israeli research seemed on the impact of honey on nighttime coughing and issues sleeping because of higher respiratory infections in a cohort of 300 kids (aged 1 to five). 200 of the youngsters got 10 g of honey earlier than mattress. The remaining 100 got a date extract as a placebo, which had the same consistency and shade. 

a glass of honey

a glass of honey

In keeping with statements from the mother and father, the honey appeared to enhance the signs. Coughing was lowered in each frequency and severity. Why? Honey has anti-inflammatory, anti-bacterial, and antiseptic qualities. It doesn’t remedy a sore throat or strengthen the immune system, however it could ease the signs.


Youngsters shouldn’t be given any honey of their first 12 months. Uncooked honey can comprise the micro organism clostridium botulinum, which might trigger toddler botulism. Any such meals poisoning might result in paralysis of respiratory and swallowing muscular tissues and may be deadly.

Fable #four: “Micro organism is Dangerous for Your Well being”

Once we take into consideration micro organism, most of us consider illnesses and infections. Our physique does carry “unhealthy” micro organism, however we even have tons of wholesome micro organism residing inside us. The human intestine is house to an unlimited variety of “good” micro organism (round 1.5 kg). These microorganisms that stay within the digestive tract of people are generally known as the human microbiome or intestine flora. They play a vital position in protecting us wholesome and have an effect on how sturdy our immune system is. The microbiome helps develop the intestinal barrier and immune capabilities of the intestine, that are vital for a wholesome immune system. A dysbiosis can result in immune issues comparable to bronchial asthma, a number of sclerosis, and rheumatoid arthritis. 

Do you know…

…antibiotics may cause extreme harm to the intestinal flora? Nevertheless, the microbiome of a wholesome grownup recovers rapidly after finishing the cycle of therapy.

Wholesome intestine micro organism are important for a robust immune system. Curious how one can assist the microbiome with a nutritious diet? Meals excessive in fiber in addition to pre- and probiotics have a optimistic impact on the well being of your intestine.  

A glas of fermented veggies

A glas of fermented veggies

These embody:

bitter milk
fermented greens (sauerkraut, kimchi)

Often incorporate these meals into your weight loss plan to maintain your intestine joyful. 

Curious what else you are able to do to assist your physique struggle infections? These seven superfoods enhance your immune system for those who eat them often. 


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