When it comes to food supplements, there is something to eat and drink! If you're hoping to improve your immunity, be aware that there are certain supplements to avoid, nutritionists warn. Find out which ones and why.
Food supplements may be indicated in cases of nutritional deficiency, reduced immunity, fatigue, hair loss. It can also be a way to boost brain functions, improve the appearance of the skin or even relieve the digestive system.
Food supplements do not exempt you from having a balanced diet. Nutrients are found above all on our plates.
With the arrival of winter, many of you resort to food supplements to boost the immune system and escape viruses.
American nutritionists warn us about certain food supplements through an interview given to our colleagues at Eating Well . They remind us that supplements should always complement a healthy diet . A balanced diet will provide you with the vitamins and minerals needed to support the immune system .
A healthy lifestyle is essential to support the immune system
If your immune system is healthy, it will be easier to fight viruses , bacteria or other disruptive elements ,” explains Chelsea LeBlanc, RDN, LD, a registered dietitian based in Nashville, Tennessee (USA).
However, if you have a poor lifestyle, your immune system risks being compromised. And he will no longer be able to offer you protection. “ Your immune system is involved in more areas than you realize, far beyond just protecting against illnesses like colds, flu and viruses ,” explains Bonnie Taub-Dix, RDN, registered dietitian. and author of Read It Before You Eat It . “ A healthy immune system can also help you recover from illness more quickly and reduce inflammation . Your immune system is also thought to play a role in longevity and disease prevention ”?
Eating a healthy diet , getting enough sleep, combating stress, and exercising regularly are the main ways you can help support your immune health. American dietitians also draw our attention to 3 supplements that you should not take if you want to maintain good immunity.
Beware of oregano oil
Be careful with oregano oil. It is extracted from the leaves of oregano and is available in liquid or capsule form. Oregano oil has been used medicinally for years to treat countless illnesses. It is also used as a natural food preservative due to its antioxidant and antimicrobial properties, according to a 2019 study in the International Journal of Nutrition.
However, human trials are lacking to determine whether it is actually effective in supporting immunity. A 2020 meta-analysis published in Phytotherapy Research examining primarily animal studies showed that oregano oil effectively reduced certain inflammatory markers. However, other research, such as a 2020 study in the Journal of Virology, showed no effect against the flu. Stick to sprinkling the dried or fresh herb on your food rather than taking a supplement.
Colloidal silver may interact with certain medications
Colloidal silver is composed of silver particles, touted as a panacea against infections and wounds. However, health experts and the National Center for Complementary and Integrative Health warn: “ There are many false claims about the health benefits of taking colloidal silver, particularly its antimicrobial properties. There is insufficient evidence to support these claims .”
The FDA warns that colloidal silver can be dangerous and has not been proven effective. “ I don't recommend anyone taking colloidal silver because it can be harmful in high doses and interact negatively with many medications ,” says Kristen Carli, MS, RD, also a registered dietitian.
Echinacea, potentially harmful in cases of autoimmune diseases
Echinacea is a popular ingredient in cold and flu products. Echinacea is available in almost all forms: syrup, powder, throat lozenge, tea bag, capsule and gum.
Echinacea comes from a plant and is known for its infection-fighting powers. Some people rely on echinacea, but studies have shown mixed results on whether it can be trusted. Additionally, echinacea may interfere with certain health conditions such as autoimmune diseases.
A 2019 meta-analysis of 29 studies published in Complementary Therapies in Medicine found no significant benefit when echinacea was used to prevent or treat upper respiratory infections.
Focus on the right foods
Instead of relying on supplements when winter comes, focus on nutrient-dense foods . Focus on vitamins C and D, products rich in zinc and antioxidants that act as front-line defenders and help your body fight disease. Most vitamin C is found in oranges, grapefruit, kiwis, strawberries, peppers and broccoli. Vitamin D is hidden in foods such as salmon, eggs, yogurt and milk. As for lentils, chickpeas and cashews, they are good sources of zinc.
“ You can never go wrong with adding more fruits and vegetables to your diet ,” adds Bonnie Taub-Dix.
Fruits and vegetables are full of nutrients that support the immune system and can also be considered a main dish and not just a side dish.
“ The key is not to wait until you have a cold or feel exhausted to start adding these foods to your diet. These foods in a daily diet can help you stay more resilient throughout the year ,” adds the expert.
No comments:
Post a Comment