Does Vitamin C help with colds?

Vitamin C plays an important role in the body’s immune system, it protects cells from the damage caused by toxins or pollutants. Vitamin C is a water-soluble vitamin, meaning that it’s not stored in our body, so needs to be consumed daily. More than we need is generally lost in the urine, so supplements can end up being expensive wee! Did you know that an orange per day almost meets an adult’s Vitamin C needs?

Research has shown that vitamin C intake through diet and supplementation can help to lower blood pressure. In a recent trial looking at vitamin C intake supplementation in preventing and treating pneumonia, there was no clear conclusion that supplementation was beneficial. Supplementation does not prevent you from catching a cold, but may help to shorten the duration of symptoms by half a day.

Bottom line?

There is no need to supplement with Vitamin C throughout the year for the general, healthy population. If you feel concerned, seek professional advice. If you have a cold, it doesn’t hurt to take a supplement whilst unwell. To make sure you get enough, include these Vitamin C-rich foods:
– Citrus fruits e.g. oranges
– Tomatoes
– Capsicum
– Strawberries
– Broccoli
– Brussel sprouts
– Potatoes

References:

TH. Chan. The Nutrition Source. 2020. Vitamin C [online]. Harvard, School of Public Health. Available at https://www.hsph.harvard.edu/nutritionsource/vitamin-c/ [accessed 19 June 2022].

Lykkesfeldt, J., & Poulsen, H. (2010). Is vitamin C supplementation beneficial? Lessons learned from randomised controlled trials. British Journal of Nutrition,103(9), 1251-1259. doi:10.1017/

Stephen P Juraschek, Eliseo Guallar, Lawrence J Appel, Edgar R Miller, III, Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials, The American Journal of Clinical Nutrition, Volume 95, Issue 5, May 2012, Pages 1079–1088, https://doi.org/10.3945/ajcn.111.027995

Padhani ZA, Moazzam Z, Ashraf A, Bilal H, Salam RA, Das JK, Bhutta ZA. Vitamin C supplementation for prevention and treatment of pneumonia. Cochrane Database of Systematic Reviews 2021, Issue 11. Art. No.: CD013134. DOI: 10.1002/14651858.CD013134.pub3. Accessed 28 June 2022.

By Emma McShane (Dietitian), edited by Nicole Bando (APD, IBCLC), July 2022

April 23, 2023

Should I take a zinc supplement?

April 23, 2023

Zinc is an important mineral involved in making new cells and enzymes to help your body fight infection. It also helps use to digest nutrients such as carbohydrates, fat, and protein in food and is vital in wound healing. Does supplementation help treat or prevent a cold? Which foods should you eat?

Good food sources of zinc are:
– Meat
– Shellfish
– Dairy foods such as cheese
– Bread – fortified with zinc
– Cereal products – with added zinc
– Nuts, seeds

Studies show that zinc may help to prevent or reduce the length of a cold (not COVID specific), though more research is needed. If you are vegetarian or vegan, you may need a supplementation as zinc is found mostly in animal products. The fibre in plant foods, such as legumes, can reduce the absorption of zinc. Supplements are not needed unless your diet is low in the above foods, or you are diagnosed with a zinc deficiency. Too much zinc can affect the absorption of other minerals, such as iron and copper, so it’s important to seek professional advice before supplementing. Include a good range of lean meats, fish, low fat dairy, wholegrains, nuts & seeds to meet your needs.

References:

Penny M, E: Zinc Supplementation in Public Health. Ann Nutr Metab 2013;62(suppl 1):31-42. doi: 10.1159/000348263

Wolfgang Maret, Harold H. Sandstead, Zinc requirements and the risks and benefits of zinc supplementation, Journal of Trace Elements in Medicine and Biology, Volume 20, Issue 1, 2006, Pages 3-18 ,https://doi.org/10.1016/j.jtemb.2006.01.006.

Office of Dietary Supplements. Zinc Factsheet for Health Professionals [online]. National Institutes of Health. 2021. Available at: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ [accessed 26 June 2022].

TH. Chan. The Nutrition Source. 2020. Zinc [online]. Harvard, School of Public Health. Available at h https://www.hsph.harvard.edu/nutritionsource/zinc/ [accessed 26 June 2022].
By Emma McShane, Dietitian, (Edited by Nicole Bando (APD, IBCLC),) July 2022

April 23, 2023

Does Echinacea work?

April 23, 2023

Does Echinacea work?

Echinacea is a plant that is widely used to treat the common cold. There are nine known species that are all native to North America. The most common species used in dietary supplements are Echinacea purpurea or Echinacea angustifolia. Echinacea available for purchase can vary greatly due to different types, preparation, and parts of the plant being used.

Many studies have investigated effects of Echinacea, with varying outcomes and no clear understanding that Echinachea helps to prevent a cold. However, studies have shown that some preparations of Echinacea purpurea can help to shorten the duration & severity of the common cold. This may be effective in adults, but not in children.

It is recommended that Echinacea preparations shouldn’t be consumed for longer than 8 weeks. At this stage, no harmful side effects are known, but the evidence for long-term use is still very limited.

It is important to know that products of Echinacea on the market differ greatly. If taking Echinacea, look for Echinacea purpurea as an alcoholic extract, or pressed juice. Overall, the evidence is inconclusive & more studies are needed to determine if echinacea prevents or reduces the effect of the common cold.

References:

Sachin A Shah, Stephen Sander, C Michael White, Mike Rinaldi, Craig I Coleman, Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis,The Lancet Infectious Diseases, Volume 7, Issue 7, 2007, Pages 473-480, https://doi.org/10.1016/S1473-3099(07)70160-3.

Linde K, Barrett B, Bauer R, Melchart D, Woelkart K. Echinacea for preventing and treating the common cold. Cochrane Database of Systematic Reviews 2006, Issue 1. Art. No.: CD000530. DOI: 10.1002/14651858.CD000530.pub2. Accessed 26 June 2022.

National Center for complementary and integrative health. Echinacea. NIH. 2020. Available at: https://www.nccih.nih.gov/health/echinacea. Accessed on 26 June 2022.

By Emma McShane, Dietitian. Edited by Nicole Bando, APD, IBCLC, July 2022

April 23, 2023

Does Echinacea work?

References:

National Center for complementary and integrative health. Echinacea. NIH. 2020. Available at: https://www.nccih.nih.gov/health/echinacea. Accessed on 26 June 2022.

By Emma McShane, Dietitian. Edited by Nicole Bando, APD, IBCLC, July 2022

April 23, 2023

What should I eat for my immune system?

April 23, 2023

What should I eat for my immune system?

A well-balanced diet with a variety of plant foods can help to ensure your immune system is functioning properly. If a diet is nutritious, there may be no need for dietary supplements.

The three nutrients important to maintain a healthy immune system is zinc, vitamin C and vitamin D. Zinc can be found in food sources such as lean meat, fish, nuts, seeds, and legumes. Vitamin C is found in oranges, strawberries, tomatoes, broccoli, and kiwi fruit and Vitamin D is gained from the sun, eggs, liver, and oily fish. Other nutrients of importance are selenium, iron, and protein. Check out my latest blog posts on Zinc and Vitamin C for more information.

A hearty, nutritious soup such as chicken soup with large amounts of vegetables or a red lentil soup, or a pumpkin soup may help increase your immunity and help with relieving some of the symptoms of a common cold. The anti-inflammatory properties of whole ingredients, including vegetables, may reduce symptoms associated with upper respiratory tract infections. Please see my latest blog posts, for hearty, nutritious, and tasty soup recipes.

Fermented foods promote the growth of good bugs in our gut, which help with immunity and digestion. Examples of fermented foods to include in your diet are sauerkraut, kombucha (if less than 5g of sugar per 100g), and kefir.

To protect your immune system, it is recommended to reduce those foods that provide a limited amount of nutrients, such as ultra-processed foods high in saturated and trans-fat, high sugar foods, and excess alcohol. Social distancing, mask wearing, hand washing & staying home if you have symptoms are all first line defences against illness.

SM post 1: What do I eat to improve my immunity this flu season?
A well-balanced diet with a variety of plant foods can help to ensure your immune system is functioning properly. If a diet is nutritious, there may be no need for dietary supplements.
The three nutrients important to maintain a healthy immune system is zinc, vitamin C and vitamin D. Try out hearty soups full of vegetables and fermented foods this flu season to improve your immunity!

SM post 2: What foods potentially affect my immunity?
To protect your immune system, it is recommended to reduce those foods that provide a limited amount of nutrients, such as ultra-processed foods high in saturated and trans-fat, high sugar foods, and excess alcohol. Try swapping some of these foods in your diet for foods from the five core food groups, especially vegetables to improve your immunity. Are you eating a rainbow of fresh food? Social distancing, mask wearing, hand washing & staying home if you have symptoms are all first line defences against illness

References:

Nutrition Fact Sheet. Food and your immune system. Baker Heart and Diabetes Institute. Available from: https://baker.edu.au/-/media/documents/fact-sheets/baker-institute_food-your-immune-system.pdf. Accessed on 26 June 2022.

TH. Chan. The Nutrition Source. 2020. Nutrition and Immunity [online]. Harvard, School of Public Health. Available at h https://www.hsph.harvard.edu/nutritionsource/zinc/ [accessed 26 June 2022].

By Emma McShane, Dietitian. Edited by Nicole Bando (APD, IBCLC. July 2022

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Does Vitamin C help with colds?

Should I take a zinc supplement?

Does Echinacea work?

What should I eat for my immune system?

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