Vitamins and minerals in dietary supplements for immunity: the necessary elements

Part 1: Immune system: Fundamentals and functions

The immune system is a complex network of cells, tissues and organs that work synergistic to protect the body from harmful external factors, such as bacteria, viruses, fungi and parasites. An effective immune system is necessary to maintain health and prevent diseases.

1. Inborn immunity: This is the first line of defense of the body, which reacts immediately to any threats. It consists of physical barriers (skin, mucous membranes), chemical barriers (gastric juice, tears) and immune cells, such as neutrophils, macrophages and natural killer. These cells recognize the general signs of pathogens and destroy them.

2. Acquired immunity: This type of immunity develops over time in response to specific pathogens. It includes B cells and T cells that remember pathogens and form a long-term immune response. B cells produce antibodies that neutralize pathogens, and T-cells destroy infected cells.

3. Key components of the immune system:

   • Lymphocytes: B cells and T cells responsible for a specific immune response.
   • Antibodies: Proteins produced by B cells that are associated with pathogens and neutralize them.
   • Cytokines: Signal molecules that regulate the immune response.
   • Fagocyte: Cells such as macrophages and neutrophils that absorb and destroy pathogens.
   • Complement system: A group of proteins that enhance the immune response.
   • Lymphatic nodes: Filters containing immune cells that remove lymph pathogens.
   • Spleen: The organ that filters the blood and contains immune cells.
   • Timus: The organ where T-cells ripen.
   • Bone marrow: The place where immune cells are produced.

4. Factors affecting the immune function:

   • Age: The immune system weakens with age.
   • Nutrition: Insufficient nutrition can weaken the immune system.
   • Stress: Chronic stress can suppress the immune system.
   • Dream: The lack of sleep can weaken the immune system.
   • Physical activity: Moderate physical activity can strengthen the immune system.
   • Chronic diseases: Some chronic diseases, such as diabetes and HIV, can weaken the immune system.
   • Medicines: Some drugs, such as corticosteroids, can suppress the immune system.
   • Environment: Environmental pollution can weaken the immune system.
   • Genetics: Genetic factors can affect the immune function.

5. Dysfunction of the immune system:

   • Autoimmune diseases: The immune system attacks the body’s own tissues (for example, rheumatoid arthritis, systemic lupus erythematosus).
   • Immunodeficiency: The immune system does not function properly, which makes the body more susceptible to infections (for example, HIV, primary immunodeficiency).
   • Allergies: The immune system reacts excessively to harmless substances (for example, pollen, food).
   • Cancer: Cancer cells can avoid detection and destruction of the immune system.

Part 2: Vitamins and minerals necessary to maintain immunity

Many vitamins and minerals play a key role in maintaining the normal function of the immune system. The lack of these nutrients can weaken the immune function and increase the risk of infections.

1. Vitamin C: A powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the production of collagen, which supports the barrier function of the skin. Vitamin C stimulates the activity of immune cells, such as phagocytes and lymphocytes. Vitamin C deficiency can lead to a decrease in immune function and increased susceptibility to infections. The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Sources of vitamin C: citrus fruits, berries, pepper, broccoli, spinach.

2. Vitamin D: Plays an important role in the regulation of an immune response. It stimulates the production of antimicrobial peptides that help fight infections. Vitamin D also modulates inflammatory processes in the body. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and cancer. The recommended daily dose of vitamin D is 600 IU (15 μg) for adults. Sources of vitamin D: sunlight, oily fish, egg yolks, enriched products.

3. Vitamin A: It is necessary to maintain the health of the mucous membranes, which serve as a barrier against infections. It also plays a role in the development and functioning of immune cells. Vitamin A deficiency can lead to a decrease in immune function and increased susceptibility to infections, especially to respiratory diseases. The recommended daily dose of vitamin A is 700 mcg for women and 900 μg for men. Sources of vitamin A: liver, carrots, sweet potatoes, spinach, cabbage.

4. Vitamin E: An antioxidant that protects the cells from damage by free radicals. It also enhances the function of immune cells. Vitamin E deficiency can weaken the immune function. The recommended daily dose of vitamin E is 15 mg. Sources of vitamin E: vegetable oils, nuts, seeds, avocados.

5. Zinc: He plays a key role in the development and functioning of immune cells. It is necessary for the production of cytokines that regulate the immune response. Zinc deficiency can lead to a decrease in immune function and increased susceptibility to infections. The recommended daily dose of zinc is 8 mg for women and 11 mg for men. Sources of zinc: meat, poultry, seafood, nuts, seeds, legumes.

6. Selenium: An antioxidant that protects the cells from damage by free radicals. It is also necessary for the functioning of immune cells. Selena deficiency can weaken the immune function. The recommended daily dose of selenium is 55 μg. Sources of Selena: Brazilian nuts, seafood, meat, poultry, eggs.

7. Iron: It is necessary for the production of hemoglobin, which transfers oxygen to cells. It also plays a role in the functioning of immune cells. Iron deficiency can lead to a decrease in immune function and increased susceptibility to infections. The recommended daily dose of iron is 18 mg for women and 8 mg for men. Sources of iron: meat, poultry, fish, legumes, spinach.

8. Copper: He plays a role in the functioning of immune cells and the production of antioxidant enzymes. The shortage of copper can weaken the immune function. The recommended daily dose of copper is 900 mcg. Sources of copper: seafood, nuts, seeds, legumes.

9. Folic acid (vitamin B9): It is necessary for the production of DNA and RNA, as well as for the development and functioning of immune cells. Folic acid deficiency can weaken the immune function. The recommended daily dose of folic acid is 400 mcg. Sources of folic acid: green leafy vegetables, legumes, avocados.

10. Vitamin B6 (Pyridoxin): It is necessary for the production of antibodies and maintaining the function of immune cells. Vitamin B6 deficiency can weaken the immune function. The recommended daily dose of vitamin B6 is 1.3 mg for adults. Sources of vitamin B6: meat, poultry, fish, bananas, avocados, potatoes.

11. Vitamin B12 (cobalamin): It is necessary for the production of DNA and RNA, as well as for the development and functioning of immune cells. Vitamin B12 deficiency can weaken the immune function. The recommended daily dose of vitamin B12 is 2.4 mcg. Sources of vitamin B12: meat, poultry, fish, dairy products, enriched products.

Part 3: Dietrs for immunity: choice and application

Bades (biologically active additives) can be a useful addition to a healthy diet to maintain the immune system, especially during periods of increased risk of infections or in the presence of a deficiency of certain nutrients. However, it is important to remember that dietary supplements are not a replacement for good nutrition and a healthy lifestyle.

1. Advantages of using dietary supplements:

   • Filling a deficiency of nutrients.
   • Strengthening the immune system.
   • Reducing the risk of infections.
   • Improving the general state of health.

2. Disadvantages of the use of dietary supplements:

   • Not always effective.
   • They can cause side effects.
   • They can interact with medicines.
   • They are not adjusted as strictly as medicines.
   • Can be expensive.

3. The criteria for choosing dietary supplements for immunity:

   • Composition: Pay attention to the composition of the dietary supplement and make sure that it contains the necessary vitamins and minerals in sufficient doses.
   • Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers who adhere to strict quality standards.
   • Certification: Make sure that the dietary supplement is certified by an independent organization, such as NSF International or USP.
   • Reviews: Read the reviews of other users to find out about their experience in using dietary supplements.
   • Consultation with a doctor: Consult a doctor or nutritionist to determine which dietary supplements are right for you.

4. Popular dietary supplements for immunity:

   • Vitamin C: It is important for immune function and has antioxidant properties.
   • Vitamin D: He plays a role in the regulation of an immune response.
   • Zinc: It is necessary for the development and functioning of immune cells.
   • SOUTINATEA: A plant that is traditionally used to strengthen the immune system.
   • Probiotics: Useful bacteria that maintain intestinal health and immunity.
   • Elder: Berry that has antiviral properties.
   • Garlic: It has antibacterial and antiviral properties.
   • Ginger: It has anti -inflammatory and antioxidant properties.
   • Turmeric: Contains curcumin, which has anti -inflammatory and antioxidant properties.
   • Astragal: A plant that is traditionally used to strengthen the immune system.
   • Mr. Reishi: It has immunomodulating properties.

5. Recommendations for the use of dietary supplements:

   • Follow the instructions on the packaging.
   • Do not exceed the recommended dose.
   • Take dietary supplements with food to improve assimilation.
   • Do not take dietary supplements on an empty stomach.
   • Tell your doctor about all the dietary supplements you accept.
   • Stop taking dietary supplement if you have side effects.

6. Contraindications to the use of dietary supplements:

   • Allergy for the component of the contonent.
   • Pregnancy and breastfeeding.
   • Kidney or liver diseases.
   • Taking drugs that can interact with dietary supplements.
   • Children’s age (some dietary supplements).

Part 4: The role of nutrition in strengthening immunity

Healthy and balanced diet is the basis for maintaining a strong immune system. It is important to use a sufficient amount of fruits, vegetables, whole grain products, protein and healthy fats.

1. The basic principles of a healthy diet for immunity:

   • Use a variety of fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber, which are necessary to maintain immune function.
   • Choose whole grain products: All -grain products are rich in fiber, which contributes to the health of the intestine and immunity.
   • Use a sufficient amount of protein: Protein is necessary for the production of immune cells and antibodies.
   • Include healthy fats in the diet: Healthy fats, such as omega-3 fatty acids, have anti-inflammatory properties.
   • Limit the consumption of sugar, processed products and trans fats: These products can weaken the immune system.
   • Support a healthy intestinal microflora: Use probiotics and prebiotics to maintain a healthy intestinal microflora, which plays an important role in immunity.
   • Drink enough water: Water is necessary to maintain the normal function of cells and tissues, including immune cells.

2. Products useful for immunity:

   • Citrus fruit: Rich in vitamin C.
   • Berries: Rich in antioxidants.
   • Broccoli: It is rich in vitamins and minerals.
   • Garlic: It has antibacterial and antiviral properties.
   • Ginger: It has anti -inflammatory and antioxidant properties.
   • Turmeric: Contains curcumin, which has anti -inflammatory and antioxidant properties.
   • Spinach: A rich source of vitamins and minerals.
   • Almond: The rich source of vitamin E.
   • Sunflower seeds: Rich in vitamin E and zinc.
   • Kiwi: A rich source of vitamin C and antioxidants.
   • Red Bulgarian pepper: The rich source of vitamin C.
   • Yogurt (with living cultures): Contains probiotics that maintain intestinal health and immunity.
   • Tea (green and black): Rich in antioxidants.
   • Mushrooms: Some mushrooms, such as Shiitaka, Matake and Reishi, have immunomodulating properties.

3. Recipes for strengthening immunity:

   • Smoothies with fruits and vegetables: Mix berries, spinach, banana and yogurt for obtaining a wealthy drink and antioxidants of the drink.
   • Vegetable soup with garlic and ginger: Prepare soup from various vegetables, add garlic and ginger to strengthen immunity.
   • Salad with avocado, almonds and sunflower seeds: Mix avocado, almonds, sunflower seeds and green leafy vegetables to obtain a rich salad rich in vitamins and healthy fats.
   • Fried fish with vegetables: Prepare a fish rich in omega-3 fatty acids, and serve it with vegetables cooked steamed or fried.
   • Porridge with berries and nuts: Prepare the porridge of whole grain cereals and add berries and nuts to obtain breakfast rich in vitamins and antioxidants.

Part 5: Life and Immunity

In addition to nutrition, other lifestyle factors, such as sleep, physical activity and stress management, also play an important role in maintaining a strong immune system.

1. Dream: A sufficient sleep is necessary for the normal functioning of the immune system. The lack of sleep can weaken the immune function and increase the risk of infections. Try to sleep at least 7-8 hours a day.

2. Physical activity: Moderate physical activity can strengthen the immune system. Regular physical exercises improve blood circulation, reduce stress and increase the activity of immune cells. Try to engage in physical exercises for at least 30 minutes a day of the day of the week.

3. Stress management: Chronic stress can suppress the immune system. Learn to manage stress using methods such as meditation, yoga, breathing exercises or spending time in nature.

4. Refusal of smoking and restriction of alcohol use: Smoking and alcohol abuse can weaken the immune system and increase the risk of infections.

5. Hygiene: Compliance with hygiene rules, such as regular hand washing, can help prevent the spread of infections.

6. Vaccination: Vaccination is an effective way to protect against infectious diseases.

Part 6: Immunity in children and elderly people

The immune system of children and the elderly has its own characteristics, which must be taken into account when developing strategies for strengthening immunity.

1. Immunity in children: The immune system of children is not yet fully developed, so they are more susceptible to infections. It is important to provide children with a sufficient amount of vitamins and minerals necessary for the development of the immune system. Breastfeeding is the best way to strengthen immunity in newborns. It is also important to comply with the vaccination schedule recommended by the doctor.

2. Immunity in the elderly: The immune system weakens with age, which makes the elderly more susceptible to infections. It is important to provide older people with a sufficient amount of vitamins and minerals necessary to maintain the immune function. Regular physical activity, enough sleep and stress management are also important to strengthen immunity in older people. Vaccination against influenza and pneumococcal infection is especially important for the elderly.

Part 7: Additional tips to strengthen immunity

1. Use probiotics: Probiotics are useful bacteria that help maintain a healthy intestinal microflora. Healthy intestinal microflora plays an important role in immunity. Probiotics can be obtained from fermented products such as yogurt, kefir, sauerkraut and kimchi, or from dietary supplements.

2. Use prebiotics: Prebiotics are undigested fibers that serve as food for probiotics. The use of prebiotics contributes to the growth and reproduction of beneficial bacteria in the intestines. Prebiotics can be obtained from products such as garlic, onions, bananas, asparagus and oats.

3. Moisturize the air: Dry air can irritate the mucous membranes of the nose and throat, which makes them more susceptible to infections. Use air humidifier to maintain humidity in the room at the optimal level.

4. Avoid contact with sick people: If possible, avoid contact with people who suffer from infectious diseases. If you are still in contact with a sick person, follow hygiene rules, such as regular hand washing.

5. Proceeds the room regularly: Regular ventilation of the room helps to remove viruses and bacteria from the air.

6. Do not abuse antibiotics: Antibiotics kill both harmful and useful bacteria in the intestines, which can weaken the immune system. Take antibiotics only as prescribed by a doctor.

7. Spend time in nature: Conducting time in nature reduces stress and improves mood, which positively affects the immune system.

8. Participate in social activities: Participation in social activities strengthens social ties and reduces the feeling of loneliness, which can improve the immune function.

9. Do your favorite thing: Classes of your favorite thing reduce stress and improve the mood, which positively affects the immune system.

10. Be positive: A positive attitude helps to strengthen the immune system.

Part 8: Scientific research and evidence of effectiveness

Many scientific studies confirm the role of vitamins and minerals in maintaining the immune function.

1. Vitamin C: Numerous studies have shown that vitamin C can reduce the duration and severity of colds. It can also increase the activity of immune cells.

2. Vitamin D: Studies have shown that vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and cancer. Vitamin D may reduce the risk of upper respiratory tract infections.

3. Zinc: Studies have shown that zinc can reduce the duration of colds and reduce the severity of symptoms.

4. SOUTINATEA: Some studies have shown that echinacea can reduce the duration and severity of colds.

5. Probiotics: Studies have shown that probiotics can strengthen the immune system and reduce the risk of infections.

6. Elder: Studies have shown that Buzina can reduce the duration and severity of the flu.

Part 9: Myths and errors of immunity

There are many myths and misconceptions about immunity, which can lead to incorrect actions.

1. Myth: You can “strengthen” immunity, taking large doses of vitamins. Fact: taking large doses of vitamins does not always lead to an improvement in immune function. Moreover, an overdose of vitamins can be harmful to health.

2. Myth: Immunity can be “rebooted”. Fact: the immune system cannot be “rebooted”. However, you can maintain its normal function with the help of a healthy lifestyle and nutrition.

3. Myth: All “immunostimulants” are effective. Fact: the effectiveness of many “immunostimulants” is not proven by scientific research.

4. Myth: A cold always weakens immunity. Fact: a cold does not always weaken the immunity. In some cases, she can even strengthen it.

5. Myth: Antibiotics strengthen immunity. Fact: antibiotics do not strengthen immunity. On the contrary, they can weaken it by killing beneficial bacteria in the intestines.

Part 10: Final recommendations

Maintaining a strong immune system requires an integrated approach, including healthy diet, sufficient sleep, regular physical activity, stress management and compliance with hygiene rules. Bades can be a useful addition to a healthy lifestyle, but are not a replacement for full nutrition. Consult a doctor or nutritionist to determine which dietary supplements are right for you. Remember that prevention is always better than treatment. Take care of your immunity to stay healthy and energetic!