Effective dietary supplements to maintain the immune system

Effective dietary supplements to maintain the immune system

1. The role of the immune system and factors affecting its functioning

The immune system is a complex and multi -level network of cells, tissues and organs, designed to protect the body from pathogenic microorganisms (bacteria, viruses, fungi, parasites), foreign substances and changed cells. Its main function is recognition and neutralization of threats. The work of the immune system is carried out through congenital and acquired immunity.

Congenital immunity is the first line of defense, including physical barriers (leather, mucous membranes), cells (macrophages, neutrophils, natural killers) and soluble factors (complement, interferons). He reacts quickly, but nonspecific.

The acquired immunity develops after contact with the antigen (foreign substance). It is specific and has immunological memory, which allows the body to respond faster and more efficiently to repeated meetings with the same antigen. The cells of acquired immunity are T-lymphocytes (cellular immunity) and B-lymphocytes (humoral immunity, antibodies).

Factors affecting the functioning of the immune system are numerous and include:

• Age: The immune system of newborn and elderly people is less effective.
• Genetic predisposition: Some people are more susceptible to certain infections due to genetic factors.
• Nutrition: The lack of nutrients (vitamins, minerals, proteins) weakens the immune system.
• Stress: Chronic stress suppresses the immune function.
• Dream: The lack of sleep violates the operation of the immune system.
• Physical activity: Moderate physical activity strengthens the immunity, while excessive loads can weaken it.
• Environmental factors: Environmental pollution negatively affects the immune system.
• Chronic diseases: Some diseases (diabetes, HIV, autoimmune diseases) weaken the immunity.
• Taking drugs: Some drugs (corticosteroids, immunosuppressants) suppress the immune system.
• Intestinal microbia: The health of the intestinal microbiota plays an important role in maintaining immunity.
• Vaccination: Vaccines stimulate acquired immunity and protect against infectious diseases.

Maintaining the immune system in optimal condition is necessary to protect against infections and maintain general health. A balanced diet, a healthy lifestyle and, if necessary, the intake of dietary supplements can help strengthen immunity.

2. Vitamin D: role in immunity and sources

Vitamin D, also known as “solar vitamin”, plays an important role not only in maintaining bone health, but also in the functioning of the immune system. It is a fat -soluble vitamin, which is synthesized in the skin under the influence of sunlight (ultraviolet radiation UVB). Also, vitamin D can be obtained from food and dietary supplements.

The role of vitamin D in immunity:

• Regulation of immune cells: Vitamin D affects the activity of various immune cells, including T-lymphocytes, B-lymphocytes, macrophages and dendritic cells. It contributes to their ripening, differentiation and functioning.
• Stimulation of the production of antimicrobial peptides: Vitamin D stimulates the production of antimicrobial peptides (for example, Katelicidine), which have a wide range of action against bacteria, viruses and fungi.
• Reduced inflammation: Vitamin D has anti -inflammatory properties and helps regulate inflammatory processes in the body. It reduces the production of pro -inflammatory cytokines and increases the production of anti -inflammatory cytokines.
• Improving the barrier function of the epithelium: Vitamin D strengthens the barrier function of the epithelium (skin and mucous membranes), preventing the penetration of pathogens into the body.
• Risk reduction in autoimmune diseases: Vitamin D deficiency is associated with an increased risk of developing autoimmune diseases, such as multiple sclerosis, rheumatoid arthritis and type 1 diabetes.

Sources of vitamin D:

• Sunlight: The main source of vitamin D. For the synthesis of a sufficient amount of vitamin D, it is necessary to regularly be in the sun for 15-30 minutes a day, especially in the summer months. However, it should be borne in mind that the synthesis of vitamin D depends on many factors, such as the season, geographical breadth, skin color, the use of sunscreens and age.
• Food: Some foods contain vitamin D, but in small quantities. These include oily fish (salmon, tuna, sardines), egg yolk, liver, mushrooms (grown under ultraviolet light) and enriched products (milk, yogurt, juices, cereals).
• Bad: The most reliable way to ensure the sufficient intake of vitamin D to the body, especially in the winter months and for people with vitamin D deficiency. Vitamin D is available in various forms, including tablets, capsules, drops and sprays.

Vitamin D dosage:

The recommended daily dose of vitamin D depends on the age, state of health and level of vitamin D in the blood. It is usually recommended to take 600-800 IU (international units) of vitamin D per day. People with vitamin D deficiency may require a higher dose that should be determined under the supervision of a doctor. It is important to regularly monitor the level of vitamin D in the blood in order to avoid an overdose that can lead to hypercalcemia (an increased level of calcium in the blood) and other health problems.

In conclusion, vitamin D is an important nutrient for maintaining the immune system. Regular exposure to the sun, the use of products rich in vitamin D, and the intake of dietary supplements can help ensure sufficient intake of vitamin D into the body and strengthen immunity.

3. Vitamin C: antioxidant protection and stimulation of immunity

Vitamin C (ascorbic acid) is a powerful antioxidant and plays an important role in maintaining the immune system. This is a water -soluble vitamin that is not synthesized in the human body, so it must be obtained from food or dietary supplements.

The role of vitamin C in immunity:

• Antioxidant Protection: Vitamin C neutralizes free radicals that damage cells and weaken the immune system. It protects cells from oxidative stress caused by infections, inflammation and other factors.
• Stimulation of immune cells: Vitamin C stimulates the activity of various immune cells, including neutrophils, macrophages and T-lymphocytes. It contributes to their proliferation, differentiation and functioning.
• Strengthening phagocytosis: Vitamin C enhances phagocytosis – a process in which immune cells absorb and destroy pathogens.
• Improving the function of barrier fabrics: Vitamin C strengthens the barrier tissues (skin and mucous membranes), preventing the penetration of pathogens into the body. It contributes to the synthesis of collagen, which is an important component of connective tissue.
• Reducing the duration and severity of colds: Studies show that the intake of vitamin C can reduce the duration and severity of colds. It does not prevent colds, but can alleviate the symptoms and accelerate recovery.

Sources of vitamin C:

• Fruits and vegetables: The main source of vitamin C. Fruits and vegetables rich in vitamin C include citrus fruits (oranges, lemons, grapefruit), kiwi, strawberries, black currants, bell pepper, broccoli, spinach and tomatoes.
• Bad: Vitamin C is available in various forms, including tablets, capsules, powders and sparkling tablets.

Vitamin C dosage:

The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. However, during periods of increased load on the immune system (for example, during illness or during stress), a higher dose may be required. The upper permissible level of vitamin C is 2000 mg per day. Reception of high doses of vitamin C can cause side effects, such as stomach disorder, diarrhea and nausea.

It should be borne in mind that vitamin C is a water -soluble vitamin and does not accumulate in the body. Therefore, it is necessary to regularly use products rich in vitamin C, or take dietary supplements to maintain its level in the blood.

In conclusion, vitamin C is an important antioxidant and immunity stimulant. Regular use of products rich in vitamin C, and dietary supplement use can help strengthen the immune system and protect the body from infections.

4. Zinc: Support for immune cells and antiviral activity

Zinc is a trace element necessary for the normal functioning of the immune system. It plays an important role in the growth, development and functioning of immune cells, and also has antiviral activity.

The role of zinc in immunity:

• Support for immune cells: Zinc is necessary for the development and functioning of T-lymphocytes, B-lymphocytes and natural killers. It affects their proliferation, differentiation and activation.
• Strengthening barrier function: Zinc strengthens the barrier function of the epithelium (skin and mucous membranes), preventing the penetration of pathogens into the body.
• Antiviral activity: Zinc has antiviral activity and can suppress the replication of some viruses, including rhinoviruses (causing a cold) and influenza viruses. It blocks the reproduction of the virus inside the cells.
• Regulation of inflammation: Zinc helps regulate inflammatory processes in the body. It reduces the production of pro -inflammatory cytokines and increases the production of anti -inflammatory cytokines.
• Acceleration of wound healing: Zinc plays an important role in wound healing, stimulating collagen synthesis and cell proliferation.

Sources of zinc:

• Food: The products rich in zinc are meat (especially red), poultry, seafood (oysters, crabs), legumes (beans, lentils), nuts (almonds, cashews), seeds (pumpkin, sunflower products) and whole grain products.
• Bad: Zinc is available in various forms, including tablets, capsules and syrups.

Zinc deficiency:

Zinc deficiency can weaken the immune system and increase susceptibility to infections. Symptoms of zinc deficiency include a decrease in appetite, disturbance of taste and smell, delayed growth, skin rashes, diarrhea and a decrease in immunity.

Zinc dosage:

The recommended daily dose of zinc is 8 mg for women and 11 mg for men. During periods of increased load on the immune system (for example, during illness), a higher dose may be required. The upper permissible level of zinc consumption is 40 mg per day. Taking high doses of zinc can cause side effects, such as nausea, vomiting, diarrhea and a decrease in the level of copper in the body.

It should be borne in mind that zinc is better absorbed from animal products than from plant products. Vegetarians and vegans may need more zinc than people who eat meat. The simultaneous use of zinc with calcium, iron and fitinic acid should also be avoided, as they can reduce its absorption.

In conclusion, zinc is an important trace element for maintaining the immune system. Regular use of foods rich in zinc, and dietary supplements can help strengthen immunity and protect the body from infections.

5. Selenium: antioxidant and immunity modulator

Selenium is a trace element that is a powerful antioxidant and plays an important role in the modulation of the immune system. It is necessary for the functioning of selenoproteins that participate in many biological processes, including the protection of cells from oxidative stress, the regulation of immunity and the thyroid function.

The role of Selena in the immunity:

• Antioxidant Protection: Selenium is a component of glutathioneperoxidase, an important antioxidant enzyme that protects the cells from damage by free radicals. It neutralizes free radicals that form in the process of metabolism and when exposed to external factors, such as environmental pollution and ultraviolet radiation.
• Modulation of immune cells: Selenium affects the activity of various immune cells, including T-lymphocytes, B-lymphocytes and natural killers. It contributes to their proliferation, differentiation and functioning.
• Strengthening antiviral immunity: Selenium enhances antiviral immunity and can reduce the risk of viral infections. It contributes to the production of interferons, which are important antiviral proteins.
• Regulation of inflammation: Selenium helps regulate inflammatory processes in the body. It reduces the production of pro -inflammatory cytokines and increases the production of anti -inflammatory cytokines.
• Support for thyroid function: Selenium is necessary for the normal functioning of the thyroid gland, which plays an important role in the regulation of metabolism and immune system.

Sources of Selena:

• Food: The products rich in selenium include Brazilian nuts (especially rich in selenium), seafood (tuna, salmon, shrimp), meat (beef, pork, bird), eggs, whole grain products and sunflower seeds. The content of selenium in food products depends on the content of selenium in the soil on which they were grown.
• Bad: Selenium is available in various forms, including tablets and capsules.

Selena deficiency:

Selena deficiency can weaken the immune system and increase susceptibility to infections. Symptoms of selenium deficiency include a decrease in immunity, fatigue, muscle weakness, problems with the thyroid gland and cardiovascular diseases.

Selena dosage:

The recommended daily dose of selenium is 55 mcg for adults. The upper permissible level of selenium consumption is 400 mcg per day. Reception of high doses of selenium can cause side effects, such as nausea, vomiting, diarrhea, hair loss, nerves damage and liver problems.

It should be borne in mind that selenium can interact with some drugs such as anticoagulants and statins. Therefore, before the reception of dietary supplements with selenium, it is necessary to consult a doctor.

In conclusion, selenium is an important trace element for maintaining the immune system. Regular use of products rich in selenium, and intake of dietary supplements can help strengthen immunity and protect the body from infections.

6. Probiotics: effect on the intestinal microbia and immunity

Probiotics are living microorganisms (bacteria and yeast), which, when used in sufficient quantities, have a positive effect on human health. They are found in some foods (for example, in fermented products) and dietary supplements. Probiotics play an important role in maintaining intestinal health and strengthening the immune system.

The effect of probiotics on the intestinal microbia:

Microbia intestinal is a set of microorganisms that inhabit the intestines. It plays an important role in digestion, assimilation of nutrients, the synthesis of vitamins and maintaining the immune system. Probiotics affect the intestinal microbia as follows:

• Increase in the number of beneficial bacteria: Probiotics increase the number of beneficial bacteria in the intestines, such as lactobacilli and bifidobacteria.
• Reducing the number of pathogenic bacteria: Probiotics suppress the growth of pathogenic bacteria, such as Clostridium Difficile and Salmonella.
• Improving the barrier function of the intestine: Probiotics strengthen the barrier function of the intestines, preventing the penetration of pathogens and toxins into the blood.
• Modulation of the immune response: Probiotics modify the immune response in the intestines, stimulating the production of antibodies and activating immune cells.

The role of probiotics in immunity:

Probiotics have a positive effect on the immune system as follows:

• Stimulation of immune cells: Probiotics stimulate the activity of various immune cells, including T-lymphocytes, B-lymphocytes and natural killers. They contribute to their proliferation, differentiation and functioning.
• Strengthening antibodies: Probiotics enhance antibodies that neutralize pathogens and protect the body from infections.
• Regulation of inflammation: Probiotics help regulate inflammatory processes in the body. They reduce the production of pro -inflammatory cytokines and increase the production of anti -inflammatory cytokines.
• Reducing the risk of allergies: Probiotics can reduce the risk of allergies, especially in children. They strengthen the barrier function of the intestine and modulate the immune response.
• Prevention and treatment of infectious diseases: Probiotics can be used to prevent and treat infectious diseases, such as diarrhea caused by antibiotics and urinary tract infections.

Sources of probiotics:

• Enzymed products: Fermented products containing probiotics include yogurt, kefir, sauerkraut, kimchi, tea mushroom and Miso. It is important to choose products containing living and active crops.
• Bad: Probiotics are available in various forms, including capsules, tablets, powders and fluids. When choosing a probiotic dietary supplement, attention should be paid to strains of bacteria, the number of bacteria and the presence of clinical studies confirming its effectiveness.

Choosing probiotics:

When choosing probiotics, the following factors should be taken into account:

• Bacteria strains: Different strains of bacteria have different effects on health. It is important to choose probiotics containing strains, the effectiveness of which is confirmed by clinical research.
• Number of bacteria: The number of bacteria in a probiotic product should be sufficient to have a positive health effect. It is usually recommended to choose products containing at least 1 billion CFO (colony -forming units) per dose.
• Resistance to the acidic environment of the stomach: Probiotics should be resistant to the acidic medium of the stomach in order to reach the intestines in the living state.
• Storage: Some probiotics require storage in the refrigerator to maintain their activity.

In conclusion, probiotics play an important role in maintaining intestinal health and strengthening the immune system. The regular use of fermented products and the use of probiotic dietary supplements can help improve the intestinal microbia, stimulate the immune response and protect the body from infections.

7. Prebiotics: nutrition for beneficial bacteria and increased immunity

Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. They contribute to the growth and activity of probiotic bacteria, thereby improving the composition of the intestinal microbioma and strengthening the immune system.

The role of prebiotics in immunity:

Prebiotics have a positive effect on the immune system as follows:

• Stimulation of the growth of beneficial bacteria: Prebiotics stimulate the growth of beneficial bacteria in the intestines, such as lactobacilli and bifidobacteria. These bacteria compete with pathogenic bacteria for nutrients and the place of attachment to the intestinal wall, thereby suppressing their growth.
• Increase in the production of short -chain fatty acids (KVK): Useful bacteria, eating prebiotics, produce KZhK, such as Butirath, Acetate and Propionate. KZHK has a positive effect on the health of the intestines and the immune system.
• Improving the barrier function of the intestine: KZHK strengthen the barrier function of the intestine, preventing the penetration of pathogens and toxins into the blood.
• Modulation of the immune response: KZHK modulates the immune response in the intestines, stimulating the production of antibodies and activating immune cells.
• Reduced inflammation: KZHK has anti -inflammatory properties and help regulate inflammatory processes in the body.
• Improving the assimilation of minerals: Some prebiotics, such as Inulin and fruitoligosaccharides (phos), improve the absorption of calcium and magnesium, which are important to the health of bones and the immune system.

Sources of prebiotics:

• Fruits and vegetables: Fruits and vegetables, rich prebiotics include onions, garlic, asparagus, bananas, apples, artichokes, chicory and Jerusalem artichoke.
• Whole grain products: Whole grain products, such as oats, barley and wheat, also contain prebiotics.
• Legumes: Legumes, such as beans, lentils and peas, are a good source of prebiotics.
• Honey: Honey contains a small amount of prebiotics.
• Bad: Prebiotics are available in various forms, including powders and capsules. The common prebiotic dietary supplements include inulin, phos, galactooligosaccharides (state) and resistant starch.

Recommended consumption of prebiotics:

The recommended daily consumption of prebiotics is 3-5 grams. However, most people consume significantly less than this amount.

Reception prebiotic:

Prebiotics are usually taken in the form of powder, which can be added to water, juice, yogurt or other food. You should start taking prebiotics from a small dose and gradually increase it in order to avoid discomfort in the stomach, such as bloating and gases.

In conclusion, prebiotics play an important role in maintaining intestinal health and strengthening the immune system. Regular use of products rich in prebiotics, and taking prebiotic dietary supplements can help improve the intestinal microbia, stimulate the immune response and protect the body from infections.

8. Beta-glucans: activation of immune cells and antitumor activity

Beta-glucans are polysaccharides (complex carbohydrates), which are found in the cell walls of bacteria, fungi, yeast and some plants, such as oats and barley. They have immunomodulating properties and can activate immune cells, thereby strengthening the immune system.

The role of beta-glucans in immunity:

Beta-glucans have a positive effect on the immune system as follows:

• Activation of immune cells: Beta-glucans are associated with receptors on the surface of immune cells, such as macrophages, neutrophils and dendritic cells, activating them.
• Strengthening phagocytosis: Activated macrophages enhance phagocytosis – a process in which they absorb and destroy pathogens.
• Stimulation of the production of cytokines: Beta-glucans stimulate the production of cytokines, which are important signal molecules of the immune system. The cytokines regulate the immune response and help coordinate the actions of various immune cells.
• Strengthening antiviral immunity: Beta-glucans enhance antiviral immunity, stimulating the production of interferons and activating natural killers.
• Antitumor activity: Beta-glucans have antitumor activity and can suppress the growth of cancer cells. They stimulate the cytotoxic activity of natural killers and T-lymphocytes that destroy cancer cells.

Sources of beta-glucans:

• Mushrooms: Mushrooms, such as Shiitaka, Maitaka, Reishi and Weekly, are a rich source of beta-glucans.
• Yeast: Yeast, especially the bakery yeast, contain beta-glucans.
• Oatmeal: Oats contains beta-glucans, which are soluble in water and form a viscous gel in the intestines.
• Barley: Barley also contains beta-glucans.
• Bad: Beta-glucans are available in various forms, including capsules, tablets and powders.

Choosing beta-glucans:

When choosing beta-glucans, the following factors should be taken into account:

• Source: Beta-glucans obtained from different sources may differ in structure and activity. Beta-glucans obtained from yeast are usually more active than beta-glucans obtained from oats.
• The size of the molecules: The size of the beta-glucans molecules affects their absorption and activity. Beta-glucans with a smaller size of molecules are better absorbed.
• Cleaning degree: The degree of purification of beta-glucans affects their purity and safety. You should choose beta-glucans with a high degree of cleaning.
• The presence of clinical research: Beta-glucans should be selected, the effectiveness of which is confirmed by clinical research.

In conclusion, beta-glucans are powerful immunomodulators and can strengthen the immune system. The regular use of products rich in beta-glucans, and the intake of dietary supplements with beta-glucans can help activate immune cells, enhance antiviral immunity and protect the body from infections and cancer.

9. Echinacea: stimulation of immunity and prevention of colds

Echinacea is a kind of herbaceous plants that are traditionally used in medicine to stimulate immunity and prevention of colds. It contains a number of biologically active substances, such as polysaccharides, alkylamides and phenolic compounds that have immunomodulating properties.

The role of Echinacea in immunity:

Echinacea has a positive effect on the immune system as follows:

• Stimulation of immune cells: Echinacea stimulates the activity of various immune cells, including macrophages, neutrophils and natural killers. It contributes to their proliferation, differentiation and functioning.
• Strengthening phagocytosis: Echinacea enhances phagocytosis – a process in which immune cells absorb and destroy pathogens.
• Increase in the production of cytokines: Echinacea increases the production of cytokines, which are important signal molecules of the immune system. The cytokines regulate the immune response and help coordinate the actions of various immune cells.
• Antiviral activity: Echinacea has antiviral activity and can suppress the replication of some viruses, including rhinoviruses (causing a cold) and influenza viruses.
• Anti -inflammatory activity: Echinacea has anti -inflammatory activity and can reduce inflammation in the respiratory tract.

Application of echinacea:

Echinacea is used for:

• Prevention and treatment of colds: Echinacea can reduce the duration and severity of the symptoms of a cold, such as a runny nose, cough and sore throat.
• Immunity fortifications: Echinacea can strengthen immunity and increase resistance to infections.
• Treatment of upper respiratory tract infections: Echinacea can be used to treat upper respiratory tract infections such as sinusitis and tonsillitis.
• Wound healing: Echinacea has wound healing properties and can be used to treat wounds and burns.

Sources of Echinacea:

• Bad: Echinacea is available in various forms, including capsules, tablets, tinctures, extracts and teas.
• Fresh and dried plants: Echinacea can be grown in the garden or bought in dried form for cooking tea.

The choice of echinacea:

When choosing echinacea, the following factors should be taken into account:

• View: Different types of echinacea have different activity. The most common and studied species are Echinacea Purpurea, Echinacea Angustifolia and Echinacea Pallida.
• Part of the plant: Different parts of the Echinacea plant contain different concentrations of active substances. The most active are the roots and grass.
• Extraction method: The extraction method affects the quality and activity of echinacea extract. The most effective are alcohol extracts.
• Standardization: Echinacea extracts should be selected standardized in terms of the content of active substances, such as alkylamides and polysaccharides.
• The presence of clinical research: Echinacea products should be selected, the effectiveness of which is confirmed by clinical research.

Echinacea dosage:

The dosage of echinacea depends on the type, part of the plant, the extraction method and form of release. It is usually recommended to take echinacea at the first signs of colds and continue to receive for 7-10 days.

Precautions:

Echinacea is usually well tolerated, but in rare cases it can cause side effects, such as allergic reactions, nausea and stomach disorder. Echinacea is not recommended for people with autoimmune diseases such as rheumatoid arthritis and multiple sclerosis. Also, echinacea is not recommended for pregnant and lactating women.

In conclusion, echinacea is an effective tool for stimulating immunity and prevention of colds. Regular intake of echinacea can help strengthen immunity, reduce the duration and severity of symptoms of colds and increase resistance to infections.

10. Andrographis panichered: antiviral and immunomodulating activity

Smowered andrographis (Andrographis Paniculata) is a herbaceous plant that is traditionally used in Ayurvedic and Chinese medicine to treat various diseases, including upper respiratory tract infections, influenza and colds. It contains a number of biologically active substances, such as andrografilid, which have antiviral, immunomodulating and anti -inflammatory activity.

The role of a panicle andrography in immunity:

The panographic of a snowstorm has a positive effect on the immune system as follows:

• Antiviral activity: Andrografilid, the main active component of the panic and blood andrography, has antiviral activity and can suppress the replication of various viruses, including influenza viruses, rhinoviruses and herpes viruses. It blocks the penetration of the virus into the cage and suppresses its reproduction.
• Immunomodulating activity: A panic and bloodstream modulates an immune response, stimulating the activity of various immune cells, including macrophages, neutrophils and natural killers. It contributes to their proliferation, differentiation and functioning.
• Increase in the production of cytokines: Small and bloodworm increases the production of cytokines, which are important signal molecules of the immune system. The cytokines regulate the immune response and help coordinate the actions of various immune cells.
• Anti -inflammatory activity: Panography has anti -inflammatory activity and can reduce inflammation in the breath