With plenty of talk about ways we can give our immune system a boost in recent weeks, and as we make our way into the cooler months of the year, it seems a perfect time to learn a little more about immunity.
Now while there are a myriad of cold and flu remedies out there, it is important to know that there are also plenty of myths driving the marketing of some pricey pills and potions.
So before you hand over your hard-earned cash to pay for more tests, products and miracle cures, here are some of the common immune-boosting myths that are doing the rounds as we move into cold and flu season.
Myth #1: You can boost the immune system
Whilst this has been one of the most popular headlines throughout the COVID-19 crisis, the truth is that you cannot 'boost' the immune system. There are no supplements, foods or vitamins you can take that will give your immune system an increased ability to fend off infection.
What you can do is ensure that your body's natural immunity, or its ability to fight external threats including various microorganisms and toxins, has access to the nutrients it needs to make the molecules it needs to function optimally.
This is dependent on both the body's overall nutritional status, as well as the nutrients we obtain from food that have roles to play in helping the immune system to function. Specifically, amino acids found in protein-rich foods, a range of essential vitamins and minerals including vitamins A, C and E, selenium and zinc and well as the pro and pre biotics that help to keep our gut microflora healthy, are all nutrients we get from food that have roles to play in immune function.
Myth #2: Mega dosing vitamin C will protect you from colds and flu
Like chicken soup, vitamin C is one of the most sought-after remedies in cold and flu season, and the good news is that there is some research that has looked at the role vitamin C may play in cold and flu prevention.
What this research has shown is that mega dosing with vitamin C (100-200mg / day) can reduce the duration of a cold, but it will not stop you from getting the cold in the first place.
It should also be said that you can easily boost your vitamin C intake significantly by eating more kiwi fruit, berries, citrus and capsicum, without needed to resort to vitamin supplements.
Myth #3: Vitamins will help to boost the immune system
A quick scan of any vitamin and mineral section at the pharmacy or supermarket will reveal many, many formulations that are being sprouted for their immune-boosting effects.
And while it may make us feel more in control by buying these products, please know that there is no scientific evidence to prove that these products work, and there is also no way to 'boost' your own immunity.
Rather, packing your baseline diet with plenty of fresh foods that offer these nutrients naturally will help to ensure your immune system has the nutrients it needs to function optimally.
Myth #4: Fasting will boost immunity
When the numerous health benefits associated with fasting were initially reported, boosting immune function was one of the proposed health-related outcomes.
What should be noted is that in the handful of studies that did report immune-related benefits, it was only when more severe fasting protocols were adopted. In these studies it was not several hours of fasting that achieved an increase in the number of immune cells, rather dieters had several days without food.
Here, more significant metabolic benefits were experienced as a result of the body being placed under the stress of not consuming any calories for many, many hours. And while this may be effective in theory, for many of us, going for many days without food is neither safe nor even achievable.
And while there are a number of health benefits associated with more gentle fasting regimes such as the 16:8 and 5:2 diets, you are not guaranteed any immune-related benefits.
Myth #5: Garlic will cure all
Garlic has been used to treat bacteria, high blood pressure and infection for thousands of years and it is believed that the organosulfides (naturally occurring chemicals found in garlic and onions), along with vitamin D help to stimulate the production of the immune cells, macrophages.
While there is some evidence to support the use of garlic and garlic extract to stimulate immune cell activity and reduce inflammation, it is important to know that this will not help to reduce the risk of viral contagion.
Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.