Vitamins and dietary supplements for immunity: integrated approach

Chapter 1: The immune system is the basis of health

The immune system is a complex and multi -level network of cells, tissues, and organs that protects the body from pathogens, such as bacteria, viruses, fungi, and parasites. It also plays an important role in the detection and destruction of abnormal cells, for example, cancer. The correct functioning of the immune system is the key to health and longevity. Violations in the work of the immune system can lead to various diseases, from frequent colds and allergies to autoimmune diseases and oncological processes.

1.1. The components of the immune system:

Inborn immunity: This is the first line of protection that the body encounters when the pathogen is penetrated. It includes physical barriers (skin, mucous membranes), chemical barriers (gastric juice, saliva), and cells such as macrophages, neutrophils, and natural killers (NK cells). Congenital immunity reacts quickly and nonspecific, attacking any stranger.
Acquired immunity: This type of immunity develops over time in response to specific pathogens. It includes B-lymphocytes (are responsible for the production of antibodies) and T-lymphocytes (are responsible for cellular immunity). The acquired immunity has a “memory”, which allows the body to quickly and effectively respond to re -infection with the same pathogen.
Lymphoid organs: These are the organs in which immune cells form and ripen. These include the bone marrow (place of formation of all immune cells), thymus (place of ripening of T-lymphocytes), lymph nodes (filter lymph and contain immune cells), spleen (filter blood and contain immune cells), and tonsils (protect against infections that penetrate through the mouth and nose).

1.2. Factors affecting the immune system:

Many factors can affect the functioning of the immune system, both in the positive and in the negative direction. The most important include:

Nutrition: The lack of nutrients, especially vitamins and minerals, can weaken the immune system.
Dream: The lack of sleep reduces the activity of immune cells and increases the risk of diseases.
Stress: Chronic stress suppresses the immune system.
Physical activity: Moderate physical activity strengthens the immune system, while excessive loads can weaken it.
Age: With age, the immune system becomes less effective.
Bad habits: Smoking and abuse of alcohol suppress the immune system.
Diseases: Some diseases, such as HIV and autoimmune diseases, violate the functioning of the immune system.
Medicines: Some drugs, such as corticosteroids, suppress the immune system.
Ecology: Environmental pollution negatively affects the immune system.
Intestinal microbia: The composition of the intestinal microflora plays an important role in maintaining immunity.

1.3. Signs of a weakened immune system:

A weakened immune system can manifest itself with various symptoms, including:

Frequent colds and infections (more than 4-6 times a year).
Long -term recovery after diseases.
Constant fatigue and weakness.
Frequent herpetic rashes.
Inflammatory skin diseases (eczema, dermatitis).
Problems with digestion.
Allergic reactions.
Increased lymph nodes.
Increased susceptibility to fungal infections.

Chapter 2: Vitamins – key players of the immune response

Vitamins are organic compounds necessary for the normal functioning of the body. They are not synthesized in the body (or synthesized in insufficient quantities) and should come with food or in the form of additives. Many vitamins play an important role in maintaining immunity.

2.1. Vitamin C (ascorbic acid):

The role in the immunity: Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. It stimulates the production and activity of leukocytes (white blood cells), which fight infections. Vitamin C is also involved in the synthesis of collagen necessary to maintain the integrity of the skin and mucous membranes, which are important barriers against infections.
Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper (especially red), broccoli, Brussels cabbage, spinach.
Daily need: The recommended daily dose of vitamin C for adults is 75-90 mg. During the period of illness or with increased physical activity, the need can be increased.
Overdose: An overdose of vitamin C usually does not cause serious side effects, but can lead to a stomach disorder, diarrhea and the formation of kidney stones.

2.2. Vitamin D (calciferol):

The role in the immunity: Vitamin D plays an important role in the regulation of the immune system. It stimulates the production of antimicrobial peptides that destroy bacteria, viruses and fungi. Vitamin D also modulates the activity of immune cells, preventing an excessive inflammatory reaction. Vitamin D deficiency is associated with an increased risk of infectious diseases, autoimmune diseases and cancer.
Sources: Bold fish (salmon, tuna, mackerel), egg yolk, liver, mushrooms (grown under ultraviolet light), enriched products (milk, yogurt, flakes). The main source of vitamin D is sunlight.
Daily need: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). During the autumn-winter period and with insufficient insolation, the need can be increased.
Overdose: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness, and kidney damage. Before taking high doses of vitamin D, it is necessary to consult a doctor.

2.3. Vitamin A (Retinol):

The role in the immunity: Vitamin A plays an important role in maintaining the integrity of the skin and mucous membranes, which are important barriers against infections. It also participates in the development and functioning of immune cells, such as T-lymphocytes and B-lymphocytes. Vitamin A deficiency increases the risk of infectious diseases, especially respiratory infections.
Sources: The liver, fish oil, egg yolk, dairy products, carrots, sweet potatoes, pumpkin, spinach, broccoli.
Daily need: The recommended daily dose of vitamin A for adults is 900 mcg for men and 700 mcg for women.
Overdose: An overdose of vitamin A can lead to toxic effects, such as nausea, vomiting, headache, dizziness, hair loss, and liver damage. Pregnant women should avoid taking high doses of vitamin A, as this can lead to congenital defects.

2.4. Vitamin E (Tokoferol):

The role in the immunity: Vitamin E is a powerful antioxidant that protects the cells from damage to free radicals. It also stimulates the function of immune cells and improves the immune response to vaccines.
Sources: Vegetable oils (sunflower, olive, corn), nuts (almonds, hazelnuts, arachis), seeds (sunflower, pumpkin), avocados, spinach.
Daily need: The recommended daily dose of vitamin E for adults is 15 mg.
Overdose: An overdose of vitamin E usually does not cause serious side effects, but can increase the risk of bleeding.

2.5. B vitamins B:

The role in the immunity: B vitamins play an important role in maintaining the health of the nervous system, energy exchange and the immune system.
- Vitamin B6 (Pyridoxin): It is necessary for the production of antibodies and maintaining the activity of immune cells.
- Vitamin B9 (folic acid): Participates in the division and growth of cells, including immune cells.
- Vitamin B12 (CianoCobalamine): It is necessary to maintain the health of the nervous system and the formation of red blood cells, which transfer oxygen to immune cells.
Sources:
- Vitamin B6: Meat, fish, poultry, whole grain products, bananas, avocados, potatoes.
- Vitamin B9: Green leafy vegetables, legumes, citrus fruits, enriched grain products.
- Vitamin B12: Meat, fish, poultry, dairy products, eggs, enriched products.
Daily need: Depends on the specific vitamin of group B.
Overdose: An overdose of group B vitamins usually does not cause serious side effects, but can lead to nervous disorders and skin reactions.

Chapter 3: Minerals – necessary protection components

Minerals are inorganic substances necessary for the normal functioning of the body. They participate in various physiological processes, including maintaining immunity.

3.1. Zinc:

The role in the immunity: Zinc plays an important role in the development and functioning of immune cells, such as T-lymphocytes, B-lymphocytes, and natural killers (NK cells). It is also necessary for the production of antibodies and cytokines (signal molecules that regulate the immune response). Zinc deficiency weakens the immune system and increases the risk of infectious diseases.
Sources: Seafood (oysters, crabs, lobsters), meat (beef, pork, poultry), nuts (cashews, almonds), seeds (pumpkin, sunflower), legumes (beans, lentils), whole grain products.
Daily need: The recommended daily dose of zinc for adults is 11 mg for men and 8 mg for women.
Overdose: An overdose of zinc can lead to nausea, vomiting, diarrhea, and a decrease in the level of copper in the body. Long -term reception of high doses of zinc can weaken the immune system.

3.2. Selenium:

The role in the immunity: Selenium is an important antioxidant that protects the cells from damage to free radicals. It also stimulates the function of immune cells and enhances the immune response to vaccines. Selenium deficiency is associated with an increased risk of infectious diseases, autoimmune diseases and cancer.
Sources: Brazilian nuts, seafood (tuna, sardines, shrimp), meat (beef, pork, bird), eggs, whole grain products.
Daily need: The recommended daily dose of selenium for adults is 55 μg.
Overdose: An overdose of selenium can lead to selenosis, which is manifested by such symptoms as hair loss, fragility of nails, skin rashes, fatigue, and nervous disorders.

3.3. Iron:

The role in the immunity: Iron is necessary for the production of hemoglobin, which transfers oxygen to immune cells. It also participates in the functioning of immune cells and the production of cytokines. Iron deficiency can weaken the immune system and increase the risk of infectious diseases.
Sources: Meat (beef, pork, poultry), liver, seafood (oysters, mollusks), legumes (beans, lentils), green leafy vegetables (spinach, cabbage).
Daily need: The recommended daily dose of adult iron is 8 mg for men and 18 mg for women.
Overdose: An overdose of iron can lead to nausea, vomiting, diarrhea, and liver damage. Long-term intake of high doses of iron can increase the risk of cardiovascular diseases.

3.4. Copper:

The role in the immunity: Copper is necessary for the functioning of immune cells, such as neutrophils and macrophages. It also participates in the production of antioxidant enzymes that protect the cells from damage to free radicals.
Sources: Seafood (oysters, crabs, lobsters), liver, nuts (cashews, almonds), seeds (sunflower, pumpkins), legumes (beans, lentils), whole grain products.
Daily need: The recommended daily dose of copper for adults is 900 mcg.
Overdose: An overdose of copper can lead to nausea, vomiting, diarrhea, and liver damage.

Chapter 4: Bada – immunity assistants

Biologically active additives (dietary supplements) are concentrates of biologically active substances designed to eat with food or introduction into food products. They are not drugs and are not intended for the treatment of diseases, but can be used to maintain health and strengthen immunity.

4.1. Probiotics:

The role in the immunity: Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They improve the composition of the intestinal microflora, which plays an important role in maintaining immunity. Probiotics stimulate the production of antibodies, enhance the barrier function of the intestine and suppress the growth of pathogenic microorganisms.
Sources: Sour -milk products (yogurt, kefir, yogurt), fermented products (sauerkraut, kimchi, tea mushroom), dietary supplements with probiotics.
Choosing a probiotic: When choosing a probiotic, it is important to pay attention to bacteria strains contained in it. The most studied and effective for maintaining immunity are Lactobacillus and Bifidobacterium strains. It is also important to consider the number of bacteria (some kind of colony -forming units) in one dose.
Contraindications: Probiotics are usually safe for most people, but in rare cases they can cause side effects, such as bloating, gases, and diarrhea. People with a weakened immune system should consult a doctor before taking probiotics.

4.2. Prebiotics:

The role in the immunity: Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. They stimulate the growth and activity of probiotics, improving the composition of the intestinal microflora and maintaining immunity.
Sources: Onions, garlic, artichokes, asparagus, bananas, apples, oats, barley. There are also dietary supplements with prebiotics.
Prebiotics and probiotics – a synergistic effect: The combination of probiotics and prebiotics is called a symbiotic. Symbiotics provide double support for the immune system, supplying useful bacteria and nourishing them.

4.3. SOUTINATEA:

The role in the immunity: Echinacea is a plant that is traditionally used to strengthen immunity and prevention of colds. It stimulates the activity of immune cells, such as macrophages and natural killers (NK cells), and enhances the immune response to infection.
Output forms: Echinacea is available in various forms of release, including capsules, tablets, tinctures, and tea.
Contraindications: Echinacea is contraindicated in people with autoimmune diseases, allergies to plants of the Astrov family, and pregnant women.

4.4. Garlic:

The role in the immunity: Garlic contains allicin, compound with antibacterial, antiviral, and antifungal properties. It stimulates the function of immune cells and enhances the immune response to infection.
Use: Garlic can be consumed fresh, added to dishes, or taken in the form of dietary supplements.
Contraindications: Garlic can cause side effects, such as heartburn, bloating, and unpleasant odor from the mouth. People with diseases of the gastrointestinal tract should use garlic with caution.

4.5. Ginger:

The role in the immunity: Ginger has anti -inflammatory and antioxidant properties. It helps reduce inflammation in the body and protects cells from damage by free radicals. Ginger also stimulates the function of immune cells and facilitates the symptoms of colds.
Use: Ginger can be added to tea, soups, and other dishes. There are also dietary supplements with ginger.
Contraindications: Ginger can cause side effects, such as heartburn, bloating, and allergic reactions.

4.6. Turmeric:

The role in the immunity: Turmeric contains curcumin, a compound with powerful anti -inflammatory and antioxidant properties. It helps reduce inflammation in the body and protects cells from damage by free radicals. Kurkumin also stimulates the function of immune cells and has antiviral activity.
Use: Turmeric can be added to dishes, or taken in the form of dietary supplements. For better absorption of curcumin, it is recommended to use it along with black pepper.
Contraindications: Turmeric can cause side effects, such as heartburn, bloating, and allergic reactions.

4.7. Beta-glucan:

The role in the immunity: Beta-glucans are polysaccharides contained in mushrooms, yeast, and some cereals. They stimulate the function of immune cells, such as macrophages and natural killers (NK cells), and enhance the immune response to infection.
Sources: Mushrooms (Shiitaka, Reishi, Metake), Oats, Barley, Bada with Beta-Glyukans.
Contraindications: Beta-glucans are usually safe for most people, but in rare cases they can cause side effects, such as bloating, gases, and diarrhea.

4.8. Coenzim Q10 (COQ10):

The role in the immunity: COQ10 is an antioxidant that helps protect the cells from damage by free radicals. It also plays an important role in the production of energy in cells, including immune cells.
Sources: Meat, fish, poultry, nuts, seeds, vegetable oils, dietary supplements with COQ10.
Contraindications: COQ10 is usually safe for most people, but in rare cases it can cause side effects, such as insomnia, nausea, and stomach disorder.

Chapter 5: An integrated approach to strengthening immunity

Strengthening immunity is a comprehensive process that includes a healthy lifestyle, proper nutrition, and, if necessary, taking vitamins and dietary supplements.

5.1. Healthy lifestyle:

Balanced nutrition: The diet should be rich in fruits, vegetables, whole grain products, proteins, and healthy fats.
Regular physical activity: Moderate physical activity strengthens the immune system.
Sufficient sleep: The lack of sleep reduces the activity of immune cells.
Stress management: Chronic stress suppresses the immune system. Use relaxation methods such as meditation, yoga, and walking in nature.
Refusal of bad habits: Smoking and abuse of alcohol suppress the immune system.
Hygiene: Wash your hands with soap regularly to prevent the spread of infections.
Vaccination: Vaccination helps to protect against many infectious diseases.

5.2. Proper nutrition for immunity:

Use products rich in vitamins and minerals necessary for immunity (vitamin C, vitamin D, vitamin A, vitamin E, vitamins of group B, zinc, selenium, iron, copper).
Include products containing probiotics and prebiotics in the diet to maintain the health of intestinal microflora.
Limit the consumption of sugar, processed products, and trans fats, as they can suppress the immune system.
Support the optimal level of hydration by drinking a sufficient amount of water.

5.3. When you should take vitamins and dietary supplements:

With a deficiency of vitamins and minerals, confirmed by the results of the tests.
During periods of increased risk of infectious diseases (for example, in the season of colds and influenza).
With a weakened immune system.
With intense physical exertion.
With an unbalanced diet.
In some diseases that affect the absorption of nutrients.

5.4. How to choose the right vitamins and dietary supplements:

Consult a doctor or nutritionist to determine which vitamins and dietary supplements you need.
Choose products of famous and reliable manufacturers.
Pay attention to the composition of the product and make sure that it contains the necessary vitamins and minerals in the desired dosage.
Check the expiration date of the product.
Avoid products containing artificial dyes, flavors, and preservatives.
Carefully read the instructions for use and follow the recommended dosage.

5.5. Precautions:

Vitamins and dietary supplements are not a replacement for good nutrition and a healthy lifestyle.
Do not exceed the recommended dosage of vitamins and dietary supplements.
Before taking vitamins and dietary supplements, consult a doctor, especially if you are pregnant, breastfeed, have any diseases, or take medications.
Keep vitamins and dietary supplements in an inaccessible place for children.
If side effects occur, stop taking vitamins and dietary supplements and consult a doctor.

Chapter 6: Nutrition to strengthen immunity: specific products and recipes

Healthy nutrition is the cornerstone of a strong immune system. The inclusion of certain products in your diet can provide your body with the necessary vitamins, minerals and antioxidants that support its protective mechanisms.

6.1. Immunity strengthening products:

Citrus fruit: We are rich in vitamin C, which stimulates the production of white blood cells and protects the cells from damage.
Red pepper: It contains more vitamin C than citrus fruits, as well as beta-carotene, which turns into vitamin A, which supports the health of the mucous membranes.
Broccoli: It is rich in vitamins A, C and E, as well as antioxidants and fiber, which help to fight inflammation and maintain intestinal health.
Garlic: Contains allicin, which has antibacterial and antiviral properties.
Ginger: It has anti -inflammatory and antioxidant properties that help fight inflammation and alleviate the symptoms of colds.
Spinach: Rich in vitamin C, antioxidants and beta-carotene, spinach strengthens the immune system and protects the cells from damage.
Yogurt: Contains probiotics that maintain intestinal health and strengthen immunity. Choose yogurt with living and active crops.
Almond: A good source of vitamin E, an antioxidant that supports the immune system and protects cells from damage.
Sunflower seeds: We are rich in vitamin E, magnesium, selenium and zinc, which are necessary to maintain a healthy immune system.
Turmeric: Contains curcumin, a powerful antioxidant and an anti -inflammatory agent that strengthens the immunity.
Green tea: It is rich in antioxidants, especially epallocatechin Gallat (EGCG), which has powerful antiviral and anti -inflammatory properties.
Papaya: It is rich in vitamin C and digestive enzyme papain, which helps to improve digestion and strengthen immunity.
Kiwi: An excellent source of vitamin C, folic acid, potassium and vitamin K, which support the immune system.
Chicken soup: Contains carnosine, which can help reduce the symptoms of colds and influenza.
Mushrooms: Some mushrooms, such as Shiitaka, Matake and Reishi, contain beta-glucans that stimulate the immune system.

6.2. Recipes for strengthening immunity:

Smuses with vitamin C: Mix orange juice, frozen berries, spinach and banana in a blender until a homogeneous mass.
Broccoli salad and almond: Mix broccoli, almonds, dried cranberries and season with olive oil and lemon juice.
Ginger tea with lemon and honey: Brew fresh ginger in boiling water, add lemon juice and honey to taste.
Chicken soup with garlic and vegetables: Prepare chicken broth, add garlic, carrots, celery, onions and other vegetables to taste.
Oatmeal with berries and seeds of sunflower: Prepare oatmeal, add berries, sunflower seeds and a little honey.
Vegetable stew with turmeric: Fry vegetables (carrots, potatoes, broccoli, cauliflower) with turmeric and other spices.
Baked fish with vegetables: Bake fish with vegetables (pepper, onions, tsukkini) and herbs.
Avocado salad and grapefruit: Mix avocado, grapefruit, salad leaves and season with olive oil and lemon juice.
Salad made of sauerkraut: Sved cabbage contains probiotics and vitamin C, which makes it an excellent product to maintain immunity.

6.3. An approximate power plan for the day to strengthen immunity:

Breakfast: Oatmeal with berries and seeds of sunflower, green tea.
Dinner: Chicken soup with garlic and vegetables, a salad of fresh vegetables.
Dinner: Baked fish with vegetables, a salad with avocado and grapefruit.
Snacks: Fruits (oranges, kiwi, apples), yogurt, nuts.

Chapter 7: Immunity and age: features and needs

The immune system changes with age, and the needs for nutrients to maintain immunity also differ at different stages of life.

7.1. Immunity in children:

Peculiarities: The child’s immune system is not yet fully developed, so children are more susceptible to infections.
Needs: It is important to provide children with a sufficient amount of vitamins and minerals necessary for the growth and development of the immune system. Vitamin D, vitamin C, vitamin A, zinc and iron are especially important.
Breast-feeding: Breastfeeding is the best way to maintain the infant immunity, since breast milk contains antibodies and other immune factors.
Feed: When introducing complementary foods, it is important to include products rich in vitamins and minerals in the child’s diet, such as fruits, vegetables, meat and fish.
Vaccination: Vaccination is an important way to protect children from infectious diseases.

7.2. Immunity in adults:

Peculiarities: The immune system of an adult is in optimal condition, but it can weaken under the influence of various factors, such as stress, malnutrition, bad habits and diseases.
Needs: It is important to maintain a healthy immune system using a balanced diet, regular physical activity, sufficient sleep and stress. If necessary, you can take vitamins and dietary supplements to strengthen immunity.

7.3. Immunity in the elderly:

Peculiarities: With age, the immune system becomes less effective, which makes the elderly more susceptible to infections. This process is called immunostation.
Needs: It is important to provide older people with a sufficient amount of vitamins and minerals necessary to maintain immunity. Vitamin D, vitamin B12, zinc and selenium are especially important.
Reasons for the weakening of immunity: A decrease in appetite, a violation of the absorption of nutrients, chronic diseases and taking drugs can help weaken immunity in the elderly.
Recommendations: It is recommended that a consultation with a doctor or nutritionist for developing an individual food plan and reception of vitamins and dietary supplements.

7.4. Vitamin D and age:

Importance: Vitamin D plays a key role in the immune function throughout life, but its value is especially increasing with age.
Synthesis: With age, the skin ability to synthesize vitamin D under the influence of sunlight is reduced.
Need: Older people are recommended to take vitamin D in the form of additives, especially in the winter months.
Analysis: Regular control of vitamin D in the blood will help determine the need to take additives and choose the optimal dosage.

Chapter 8: Immunity and lifestyle: the influence of environmental factors and habits

Our lifestyle and the environment have a significant impact on the state of the immune system. Negative factors can weaken it, while positive habits can strengthen its protective functions.

8.1. Environmental influence:

Air pollution: Contaminated air contains harmful substances that can irritate the respiratory tract and weaken the immune system.
Ultraviolet radiation: Excessive exposure to ultraviolet radiation can suppress the immune system.
Toxins and chemicals: The effects of toxins and chemicals contained in water, food and the environment can negatively affect

Vitamins and dietary supplements for immunity: integrated approach

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