4 Myths About the Immune System: Truth or Falsehood?
By Dr. Mario G. Figlioli — MENTAL COACH & PERSONAL TRAINER
Did you know that our immune system is designed to fight off viruses, bacteria, and fungi that can cause infections? It’s clear that boosting our immune defenses is crucial to prevent illness. But is it really helpful to take supplements, like vitamin C, as a preventive measure? Today, I want to debunk the 4 most common myths about the immune system. Let’s dive in!
Myth #1: “Vitamin C protects against colds”
Getting enough vitamin C is important to keep our immune system in shape. The Italian Society of Human Nutrition (SINU) recommends a daily dose of 60 mg for women and 90 mg for men. The foods richest in vitamin C include bell peppers, Brussels sprouts, broccoli, and citrus fruits. It’s often said that increasing vitamin C intake during the cold season can protect us from getting sick. However, this has not been scientifically proven. Nevertheless, it has been shown that a higher intake, over 200 mg, can reduce the duration of a cold.
Myth #2: “Cow’s milk increases mucus production”
Many people avoid cow’s milk when they have a cold, cough, or sore throat because they believe it increases mucus production. But is this true? In reality, there is no scientific evidence to support this belief. An Australian study examined two groups, one drinking cow’s milk and the other drinking soy milk. Both groups showed significant increases in reactions such as a white coating on the tongue and thicker mucus, but this is due to the fat in the milk and not actual mucus.
Myth #3: “Honey strengthens the immune system”
A hot tea with honey is a popular remedy for colds, but does it really strengthen the immune system? An Israeli study on 300 children showed that honey seemed to improve cold symptoms, reducing cough and soothing sore throats. This is because honey has anti-inflammatory, antibacterial, and antiseptic properties. It doesn’t cure a sore throat or strengthen the immune system but can alleviate symptoms.
Myth #4: “The gut affects the immune system”
Have you ever heard of the microbiome? The human gut contains a huge number of bacteria, known as the “gut microbiome,” which significantly contributes to our health and influences our immune system. A healthy microbiome is essential for a strong immune system. Eating foods rich in fiber, prebiotics, and probiotics, such as yogurt, kefir, fermented vegetables, legumes, artichokes, asparagus, and onions, can help maintain a balanced microbiome.
I hope you enjoyed this content and found it informative about the 4 most common myths regarding the immune system. Always remember that a balanced diet and a healthy lifestyle are key to maintaining a strong immune system!
Summary:
- Vitamin C: Important but does not prevent colds.
- Cow’s milk: Does not increase mucus production.
- Honey: Alleviates symptoms but does not strengthen the immune system.
- Gut: A healthy microbiome is crucial for a good immune system.
