{"id":33797,"date":"2021-12-20T14:18:09","date_gmt":"2021-12-20T21:18:09","guid":{"rendered":"https:\/\/www.betternutrition.com\/?p=33797"},"modified":"2021-12-20T14:18:09","modified_gmt":"2021-12-20T21:18:09","slug":"stop-falling-for-these-5-immunity-boosting-myths","status":"publish","type":"post","link":"https:\/\/www.betternutrition.com\/conditions-and-wellness\/immunity-tips\/stop-falling-for-these-5-immunity-boosting-myths\/","title":{"rendered":"Stop Falling for These 5 Immunity-Boosting Myths"},"content":{"rendered":"

If you don\u2019t want an aching throat, stuffed-up sinuses or any of the other hallmark symptoms of cold and flu season, you\u2019ve got to get <\/span>your immune system in shape<\/span><\/a>. There are plenty of tips, tricks and even over-the-counter remedies that promise to give you better immunity \u2013\u00a0but that doesn\u2019t mean you should use them. It might surprise you, but some of the best-known immunity-boosting advice is nothing more than a myth.\u00a0<\/span><\/p>\n

We\u2019re busting some of the most common immunity myths. Get the facts on how you should eat, fine-tune supplements and adjust your lifestyle to help keep colds, flus and other illnesses at bay.<\/span><\/p>\n

1. Your first step when getting sick is to load up on vitamin C<\/h2>\n

One of the most prevalent immunity myths out there? Taking a whole bunch of vitamin C will kick a cold before it even begins, or shorten the cold\u2019s lifespan if you\u2019re already sick.\u00a0<\/span><\/p>\n

While vitamin C is a great natural immunity booster, it isn\u2019t exactly the cure-all it\u2019s often advertised as. This nutrient does play an important role in immune function, and taking vitamin C supplements can be beneficial. But you don\u2019t want to overdo it, especially if you\u2019re planning to dramatically up your vitamin C intake.\u00a0<\/span><\/p>\n

More isn\u2019t always better when it comes to vitamin C. Your body can only absorb so much \u2013 and the rest just goes to waste. Stick to the daily recommended dose for adults, which is <\/span>60 to 95 milligrams<\/span><\/a>, and don\u2019t go above the upper limit of 2,000 milligrams per day. Getting too much vitamin C can cause problems of its own like nausea, headaches and vomiting.<\/span><\/p>\n

Plus, <\/span>research has shown<\/span><\/a> that taking huge doses of vitamin C supplements doesn\u2019t actually help you fight off illness. While this nutrient can be beneficial for immune health overall, it doesn\u2019t have <\/span>any apparent advantage<\/span><\/a> when you\u2019re trying to keep colds at bay.<\/span><\/p>\n

2. You should take a whole lot of zinc while you\u2019re sick<\/h2>\n

Here\u2019s a myth that\u2019s often found alongside the previous: You\u2019ve got to take more zinc if you want to shorten a cold.\u00a0<\/span><\/p>\n

Zinc, like vitamin C, can have a positive effect on your immune system. It can help with everything from wound healing to immune cell function. And it\u2019s often touted as one of the best minerals for slashing a cold\u2019s typical lifespan to help you feel better faster.<\/span><\/p>\n

However, zinc isn\u2019t exactly the cold-curing powerhouse you might think it is. While a research study from 1984 did show that zinc supplements may be able to reduce a cold\u2019s severity, more recent results are mixed. As <\/span>the Mayo Clinic<\/span><\/a> explains, an analysis of multiple studies found that taking zinc supplements within 24 hours of the first signs of cold may reduce the length of your illness by one day. But all of the studies reviewed were limited \u2013\u00a0they featured too few participants, used different dosages and forms of zinc, and supplemented zinc for varying amounts of time.<\/span><\/p>\n

So, there\u2019s no truly conclusive proof that zinc will zap your cold in its tracks. It isn\u2019t a bad idea to take zinc \u2013 but there\u2019s no reason to go overboard. Large amounts of zinc can be toxic to the body, so make sure you stick with the <\/span>daily recommended amount<\/span><\/a> for adults to be safe and get what your immune system needs. 8 milligrams for women and 11 milligrams for men daily is just right.<\/span><\/p>\n

There\u2019s one more must-remember tip about taking zinc. You don\u2019t want to take this supplement on an empty stomach. Doing so can cause nausea \u2013 an added symptom you definitely don\u2019t need if you\u2019re already suffering from a cold or the flu.<\/p>\n

3. Citrus fruits are the only immunity-boosting superfoods<\/h2>\n

Citrus fruits are rich in vitamin C, which we know is a much-beloved immunity-boosting nutrient. But just like you learned above, vitamin C isn\u2019t the be-all, end-all for your health and your immune system\u2019s strength. And it\u2019s certainly no cure-all for colds and flus.<\/span><\/p>\n

Many people turn to citrus fruit in an effort to increase their vitamin C intake naturally. But while the citrus family does offer a lot of vitamin C, it isn\u2019t the only immunity-boosting powerhouse. There are plenty of other immunity superfoods that can deliver the nutrients you need to stay healthy even during cold and flu season.<\/span><\/p>\n

Citrus fruits contain plenty of vitamin C \u2013 a 100-gram serving of lemon, for example, provides <\/span>53 mg<\/span><\/a> while a 100-gram serving of oranges offers <\/span>71 mg<\/span><\/a>. But there are other foods, including meat and veggies, that can offer just as much of this key immunity nutrient. Here\u2019s a sample of some other awesome options rich in vitamin C:<\/span><\/p>\n