Vitamins and minerals for immunity: what additives are needed

The entire response must be the article itself.
Vitamins and minerals for immunity: what additives are needed

I. Fundamentals of immunity and its role in the body

The immune system is a complex network of cells, tissues and organs that work together to protect the body from pathogens, such as bacteria, viruses, fungi and parasites. It is vital for maintaining health and well -being, providing protection against infections and other threats. To understand how vitamins and minerals support immunity, it is important to understand the main components and mechanisms of this complex system.

A. Key components of the immune system:

1. Leather and mucous membranes: This is the first line of protection, a barrier that prevents the penetration of pathogens into the body. The skin emits antimicrobials, and the mucous membranes lining the respiratory tract and the digestive tract contain protective enzymes and antibodies.

2. White blood cells (leukocytes): These are the main cells of the immune system that fight infections. There are several types of leukocytes, each of which performs its own specific function:

   • Neutrophils: The most common type of leukocytes that first arrive at the place of infections and absorb pathogens (phagocytosis).
   • Lymphocytes: They are divided into B cells, T cells and NK cells (natural killers). B cells produce antibodies that neutralize pathogens. T-cells destroy infected cells and regulate the immune response. NK cells destroy infected cells and cancer cells.
   • Monocytes: They turn into macrophages that absorb pathogens and purify damaged tissues.
   • Eosinophils and basophils: Participate in protection against parasites and allergic reactions.

3. Antibodies (immunoglobulins): Proteins produced by B cells in response to the presence of antigen (substances that cause an immune response). Antibodies are associated with antigens, neutralize them and facilitate their destruction by other cells of the immune system.

4. Complement system: A set of proteins that work together to destroy pathogens, increase inflammation and attract immune cells to the place of infection.

5. Lymphatic system: A network of vessels and lymph nodes that filter lymph, a liquid containing white blood cells and waste. Lymphatic nodes contain immune cells that are activated when pathogens are detected.

6. Timus (thymus iron): An organ located in the chest where T cells ripen.

7. Spleen: The organ that filters the blood removes old and damaged blood cells and contains immune cells.

8. Bone marrow: The tissue inside the bones where all blood cells form, including leukocytes.

B. Types of immunity:

1. Inborn immunity: The first line of protection, which reacts quickly and nonspecific to any pathogen. It includes physical barriers (leather and mucous membranes), cells (neutrophils, macrophages, NK cells) and chemical factors (complement system). Congenital immunity does not have immunological memory, that is, it does not become more effective in repeated meetings with the same pathogen.

2. Acquired immunity (adaptive immunity): It develops in response to a specific pathogen and provides long -term protection. It includes B cells that produce antibodies, and T cells that destroy infected cells or regulate the immune response. Acquired immunity has immunological memory, that is, it becomes more effective in repeated meetings with the same pathogen. This is the basis of vaccination.

C. The mechanisms of the immune response:

1. Pathogen recognition: Immune cells recognize pathogens by certain molecules on their surface, called antigens.

2. Activation of immune cells: The recognition of the antigen activates immune cells that begin to breed and perform their specific functions.

3. Destruction of the pathogen: Immune cells destroy pathogens in various ways, including phagocytosis, the production of antibodies and the destruction of infected cells.

4. Resolution of inflammation: After the destruction of the pathogen, the immune system suppresses inflammation and restores damaged tissues.

5. Immunological memory: Some immune cells, called memory cells, are preserved in the body after infection and provide long -term protection against this pathogen.

D. Factors affecting the immune system:

Many factors can affect the effectiveness of the immune system, including:

1. Age: The immune system weakens with age (immunostation), which makes the elderly more susceptible to infections.

2. Nutrition: The lack of nutrients can weaken the immune system.

3. Stress: Chronic stress can suppress the immune system.

4. Dream: The lack of sleep can weaken the immune system.

5. Physical activity: Moderate physical activity can improve the immune function, and excessive physical activity can suppress it.

6. Diseases: Some diseases, such as HIV and autoimmune diseases, can weaken the immune system.

7. Medicines: Some drugs, such as corticosteroids, can suppress the immune system.

8. Genetics: Genetic factors can also affect the immune function.

II. Vitamins that support immunity

Vitamins are organic compounds necessary for the normal functioning of the body. Many vitamins play an important role in supporting the immune system.

A. Vitamin C (ascorbic acid):

1. The role in the immunity:

   • Antioxidant Protection: Vitamin C is a powerful antioxidant that protects the cells of the immune system from damage caused by free radicals. Free radicals are unstable molecules that are formed in the process of metabolism and can damage cells, DNA and other components of the body.
   • Stimulation of leukocytes: Vitamin C stimulates the production of leukocytes, especially neutrophils and lymphocytes, which play a key role in the fight against infections. It improves their mobility, phagocytic activity (the ability to absorb and destroy pathogens) and the ability to produce antibodies.
   • Strengthening the barrier function of the skin and mucous membranes: Vitamin C contributes to the synthesis of collagen, protein, which is necessary to maintain the integrity of the skin and mucous membranes that form the first line of protection against pathogens. It also improves wound healing and skin damage.
   • Regulation of inflammation: Vitamin C has anti -inflammatory properties and can help reduce inflammation that accompanies infections. It regulates the production of pro -inflammatory cytokines, molecules that participate in the inflammatory process.

2. Sources of vitamin C:

   • Fruits: Citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, black currants, pineapple, mangoes.
   • Vegetables: Pepper (especially red and yellow), broccoli, cauliflower, brussel cabbage, spinach, tomatoes, potatoes.

3. Recommended daily dose:

   • Adults: 75 mg for women and 90 mg for men.
   • Smokers: an additional 35 mg per day is required.
   • With infections and stress: a higher dose (up to 200-500 mg per day) may be required under the supervision of a doctor.

4. Vitamin C deficiency:

   • Symptoms: weakness, fatigue, bleeding gums, slow healing of wounds, exposure to infections, scurvy (in severe cases).
   • Risk factors: insufficient consumption of fruits and vegetables, smoking, chronic diseases.

5. Potential side effects when taking additives:

   • High doses of vitamin C (more than 2000 mg per day) can cause stomach disorder, diarrhea, nausea and the formation of kidney stones.

B. Vitamin D (calciferol):

1. The role in the immunity:

   • Regulation of the immune response: Vitamin D plays an important role in the regulation of both innate and acquired immunity. It binds to vitamin D (VDR) receptors, which are present on various immune cells, including macrophages, dendritic cells, T cells and B cells.
   • Activation of innate immunity: Vitamin D stimulates the production of antimicrobial peptides, such as Katelicidin and defensins that kill bacteria, viruses and fungi. It also improves the phagocytic activity of macrophages and neutrophils.
   • Regulation of acquired immunity: Vitamin D modulates the function of T cells and B cells, preventing excessive activation of the immune system and autoimmune reactions. It suppresses the production of pro-inflammatory cytokines and promotes the formation of regulatory T cells (Treg), which help maintain immune homeostasis.
   • Risk of risk of respiratory tract infections: Studies have shown that a sufficient level of vitamin D can reduce the risk of respiratory infections, such as flu and SARS.

2. Sources of vitamin D:

   • Sunlight: The main source of vitamin D. Under the influence of sunlight, the skin synthesizes vitamin D3 (cholecalciferol).
   • Food: Bold fish (salmon, mackerel, sardines, tuna), egg yolk, liver, mushrooms (grown under the UV), enriched products (milk, yogurt, flakes).
   • Supplements: Vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol).

3. Recommended daily dose:

   • Adults: 600 IU (15 μg).
   • People over 70 years old: 800 IU (20 μg).
   • People with a deficiency of vitamin D: A higher dose under the supervision of a doctor may be required.

4. Vitamin D deficiency:

   • Symptoms: fatigue, bones and muscles, weakening of immunity, increased risk of infections, depression.
   • Risk factors: insufficient exposure to the sun, dark skin, elderly, obesity, intestinal disease, some drugs.

5. Potential side effects when taking additives:

   • High doses of vitamin D (more than 4000 IU per day) can cause hypercalcemia (increased level of calcium in the blood), nausea, vomiting, weakness and formation of kidney stones.

C. Vitamin E (Tokoferol):

1. The role in the immunity:

   • Antioxidant Protection: Vitamin E is a powerful antioxidant that protects the cells of the immune system from damage caused by free radicals.
   • Improving the T-cell function: Vitamin E improves the function of T cells, especially in older people, which helps to enhance the immune response to infections and vaccines.
   • Reduced inflammation: Vitamin E has anti -inflammatory properties and can help reduce inflammation associated with chronic diseases and infections.
   • Support for the integrity of cell membranes: Vitamin E helps maintain the integrity of cell membranes, protecting the cells of the immune system from damage.

2. Sources of vitamin E:

   • Vegetable oils: Sunflower, soy, corn, olive.
   • Nuts and seeds: Almonds, hazelnuts, sunflower seeds, pumpkin seeds.
   • Green sheet vegetables: Spinach, broccoli.
   • Avocado.

3. Recommended daily dose:

   • Adults: 15 mg (22.4 IU).

4. Vitamin Deficit E:

   • Vitamin E deficiency is rare, but can occur in people with impaired fat absorption, such as Crohn’s disease or cystic fibrosis.
   • Symptoms: muscle weakness, neurological problems, weakening of immunity.

5. Potential side effects when taking additives:

   • High doses of vitamin E (more than 1000 mg per day) can increase the risk of bleeding, especially in people taking anticoagulants.

D. Vitamin A (Retinol):

1. The role in the immunity:

   • Maintaining the integrity of the mucous membranes: Vitamin A is necessary to maintain the integrity of the mucous membranes of the respiratory tract, the digestive tract and the genitourinary system, which serve as a barrier to the penetration of pathogens.
   • Stimulation of the production of immune cells: Vitamin A stimulates the production and function of immune cells, such as lymphocytes and macrophages. It also participates in the development of T cells and B cells.
   • Regulation of inflammation: Vitamin A regulates the inflammatory response, preventing excessive inflammation, which can damage the tissue.
   • Improving the immune response to vaccines: Vitamin A can improve the immune response to vaccines, especially in children.

2. Sources of vitamin A:

   • Retinol (animal source): Liver, egg yolk, dairy products.
   • Beta-carotene (plant source): Carrots, sweet potatoes, pumpkin, spinach, cabbage, mango, apricots. The body transforms beta-carotene into vitamin A.

3. Recommended daily dose:

   • Adults: 900 μg RAE (Retinol equivalent) for men and 700 μg RAE for women.

4. Vitamin A:

   • Symptoms: dry eyes, vision of vision in the dark, dry skin, weakening of immunity, increased risk of respiratory tract infections and digestive tract.
   • Risk factors: insufficient consumption of products rich in vitamin A, intestinal diseases, cirrhosis of the liver.

5. Potential side effects when taking additives:

   • High doses of vitamin A (more than 3,000 mcg Rae per day) can be toxic, especially during pregnancy, and can cause congenital defects. Symptoms of an overdose include nausea, vomiting, headache, dizziness, loss of appetite, irritability, skin and hair, pain in bones and joints.

E. B vitamins B:

B vitamins play an important role in energy exchange and maintaining the health of the nervous system. Some vitamins of this group are also important for immunity.

1. Vitamin B6 (Pyridoxin):

   • Role in immunity: participates in the formation of lymphocytes and antibodies. It is necessary for the normal function of the thymus (thymus gland), where T-cells ripen. Vitamin B6 deficiency can weaken the immune response, especially in the elderly.
   • Sources: meat, fish, poultry, legumes, nuts, seeds, bananas, avocados, potatoes.
   • Recommended daily dose: 1.3 mg for adults under 50 years old, 1.5 mg for women over 50 and 1.7 mg for men over 50 years old.

2. Vitamin B12 (cobalamin):

   • The role in immunity: necessary for the normal functioning of immune cells, especially NK cells and T cells. Vitamin B12 deficiency can lead to a decrease in the number of leukocytes and weakening the immune response.
   • Sources: animal products (meat, fish, poultry, eggs, dairy products). Vegetarians and vegans are recommended to take additives with vitamin B12.
   • Recommended daily dose: 2.4 mcg for adults.

3. Folic acid (vitamin B9):

   • The role in immunity: is necessary for the synthesis of DNA and RNA, which are important for the growth and division of immune cells. Folic acid deficiency can lead to a decrease in the number of leukocytes and weakening the immune response.
   • Sources: green leafy vegetables, legumes, liver, eggs, enriched products (bread, flakes).
   • Recommended daily dose: 400 mcg for adults.

III. Minerals that support immunity

Minerals are inorganic substances necessary for the normal functioning of the body. Many minerals play an important role in supporting the immune system.

A. Zinc:

1. The role in the immunity:

   • Development and function of immune cells: Zinc is necessary for the development and functioning of various immune cells, including T cells, B cells, NK cells and macrophages. It is involved in the regulation of their activity, differentiation and production of cytokines (molecules that transmit signals between immune cells).
   • Maintaining the integrity of the mucous membranes: Zinc maintains the integrity of the mucous membranes, especially in the respiratory tract and the digestive tract, which helps to prevent the penetration of pathogens into the body.
   • Antioxidant Protection: Zinc is a component of the enzyme superoxidsmouth (SOD), which is a powerful antioxidant and protects the cells from damage caused by free radicals.
   • Antiviral activity: Zinc has antiviral activity and can inhibit the replication of some viruses, such as rhinoviruses (causing a cold).
   • Reducing the duration and severity of colds: Studies have shown that taking zinc additives at the beginning of a cold can reduce its duration and reduce the severity of symptoms.

2. Sources of zinc:

   • Animal products: Red meat (beef, lamb), poultry, seafood (oysters, crabs), dairy products.
   • Plant sources: Nuts, seeds, legumes, whole grains. However, zinc from plant sources is absorbed worse due to the content of phitat that bind zinc and preventing it from absorption.

3. Recommended daily dose:

   • Adults: 11 mg for men and 8 mg for women.
   • Pregnant women: 11 mg.
   • Laying women: 12 mg.

4. Zinc Deficit:

   • Symptoms: weakening of immunity, frequent infections, loss of appetite, slowing down, skin problems (dermatitis), diarrhea, hair loss, disturbing taste and smell.
   • Risk factors: insufficient consumption of foods rich in zinc, vegetarianism, intestinal diseases, alcoholism, elderly age.

5. Potential side effects when taking additives:

   • High doses of zinc (more than 40 mg per day) can cause nausea, vomiting, diarrhea, abdominal pain, headache and reduction of copper levels in the body. A long -term use of high doses of zinc can lead to a shortage of copper, which can cause neurological problems.
   • Zinc can interact with some drugs such as antibiotics and diuretics.

B. Selenium:

1. The role in the immunity:

   • Antioxidant Protection: Selenium is a component of enzymes of glutathioneperoxidase (GPX), which are powerful antioxidants and protect the cells from damage caused by free radicals.
   • Strengthening the immune response: Selenium improves the function of immune cells, including T cells, B cells and NK cells. It stimulates the production of cytokines and enhances the immune response to infections and vaccines.
   • Antiviral activity: Selenium can have an antiviral effect, especially against the influenza virus and hepatitis S. The Selena Deficit Bena can increase the virulence of some viruses.
   • Regulation of inflammation: Selenium regulates an inflammatory response, preventing excessive inflammation, which can damage the tissue.

2. Sources of Selena:

   • Brazilian nuts: One of the richest sources of Selena.
   • Seafood: Tuna, cod, shrimp.
   • Meat: Beef, bird.
   • Whole grains: Brown rice, oatmeal.
   • Eggs.

3. Recommended daily dose:

   • Adults: 55 μg.

4. Selena deficiency:

   • Selenium deficiency is rare in developed countries, but can occur in people living in areas low selenium in the soil, or in people with intestinal diseases.
   • Symptoms: weakening of immunity, increased risk of infections, muscle weakness, cardiomyopathy (Keshan disease), hypothyroidism (Kashin-Bek disease).

5. Potential side effects when taking additives:

   • High doses of selenium (more than 400 mcg per day) can cause selenosis (selenium toxicity). Symptoms of selenosis include hair loss, fragility of nails, nausea, diarrhea, fatigue, irritability, garlic odor from the mouth.

C. Iron:

1. The role in the immunity:

   • Growth and differentiation of immune cells: Iron is necessary for the growth and differentiation of immune cells, especially lymphocytes and macrophages.
   • Antibody production: Iron is involved in the production of antibodies that neutralize pathogens.
   • Fagocytosis: Iron is necessary for the normal functioning of phagocytes (neutrophils and macrophages), which absorb and destroy pathogens.
   • Oxidative explosion: Iron is involved in an oxidative explosion, a process in which phagocytes produce free radicals to destroy pathogens.

2. Iron sources:

   • Hem iron (animal source): Meat (especially red meat), poultry, fish. Hemic iron is better absorbed by the body than non -meter iron.
   • Neghemian iron (plant source): Legal, green leafy vegetables, dried fruits, enriched products (bread, flakes).

3. Recommended daily dose:

   • Adult men: 8 mg.
   • Adult women (to menopause): 18 mg.
   • Adult women (after menopause): 8 mg.
   • Pregnant women: 27 mg.

4. Iron deficiency:

   • Symptoms: fatigue, weakness, pallor of the skin, shortness of breath, dizziness, headache, fragility of nails, hair loss, weakening of immunity, increased susceptibility to infections.
   • Risk factors: insufficient consumption of products rich in iron, blood loss (menstruation, ulcers, hemorrhoids), pregnancy, intestinal disease.

5. Potential side effects when taking additives:

   • High doses of iron can cause constipation, nausea, vomiting, abdominal pain. An overdose of iron can be dangerous, especially for children. Iron can interact with some drugs such as antibiotics and levotyroxine.

D. Copper:

1. The role in the immunity:

   • The function of immune cells: Copper is necessary for the normal function of neutrophils, NK cells and T cells. It is involved in the regulation of their activity and the development of cytokines.
   • Antioxidant Protection: Copper is a component of the enzyme superoxidsmouth (SOD), which is a powerful antioxidant and protects the cells from damage caused by free radicals.
   • Collagen production: Copper is necessary for the production of collagen, a protein that supports the integrity of the skin and mucous membranes.

2. Sources of copper:

   • Seafood: Oysters, crabs, lobsters.
   • Nuts and seeds: Cashew, sunflower seeds.
   • Legumes: Beans, lentils.
   • Liver.
   • Whole grains.

3. Recommended daily dose:

   • Adults: 900 mcg.

4. Copper deficiency:

   • The shortage of copper is rare, but can occur in people with intestinal diseases or in people taking high doses of zinc.
   • Symptoms: anemia, neutropenia (decrease in the number of neutrophils), weakening of immunity, problems with bones, neurological problems.

5. Potential side effects when taking additives:

   • High doses of copper can cause nausea, vomiting, diarrhea, abdominal pain. Long -term reception of high doses of copper can lead to liver damage.

IV. Other nutrients and supplements that support immunity

In addition to vitamins and minerals, there are other nutrients and additives that can support the immune system.

A. Probiotics:

1. The role in the immunity:

   • Improvement of intestinal microbiots: Probiotics are living microorganisms that benefit health, improving the composition of the intestinal microbiots. The intestinal microbiota plays an important role in the regulation of the immune system.
   • Stimulation of immune cells: Probiotics stimulate immune cells in the intestines, such as T cells and B cells, and enhance the immune response to infections.
   • Strengthening the barrier function of the intestine: Probiotics strengthen the barrier function of the intestine, preventing the penetration of pathogens into the bloodstream.
   • Reducing the risk of infections: Studies have shown that probiotics can reduce the risk of respiratory infections, such as colds and flu, as well as digestive tract infections.

2. Sources of probiotics:

   • Enzymed products: Yogurt, kefir, quashcasts, kimchi, kitten.
   • Supplements: Available in the form of capsules, tablets and powders.

3. Recommended dose:

   • The dosage of probiotics varies depending on the strain and the product. It is recommended to consult a doctor or nutritionist to determine a suitable dose.

B. Prebiotics:

1. The role in the immunity:

   • Power for probiotics: Prebiotics are undigested dietary fibers that serve as food for probiotics in the intestines. They contribute to the growth and activity of beneficial bacteria in the intestines, which in turn improves the function of the immune system.
   • Improvement of intestinal microbiots: Prebiotics contribute to the improvement of the composition of the intestinal microbiots, increasing the amount of beneficial bacteria and decreasing the number of harmful bacteria.
   • Stimulation of immune cells: Prebiotics can stimulate immune cells in the intestines and enhance the immune response.

2. Sources of prebiotics:

   • Onions, garlic, onions.
   • Banans.
   • Artichoke.
   • Asparagus.
   • Oatmeal.
   • Apples.

C. Echinacea:

1. The role in the immunity:

   • Stimulation of immune cells: Echinacea is a plant tool that is traditionally used to treat colds and influenza. It can stimulate immune cells, such as macrophages and NK cells, and strengthen the immune response.
   • Antiviral activity: Echinacea can have antiviral activity and inhibit the replication of some viruses.
   • Reducing the duration and severity of colds: Studies have shown that echinacea can reduce the duration and reduce the severity of the symptoms of colds.

2. Output forms:

   • Capsules, tablets, liquid extracts, teas.

3. Recommended dose:

   • The dosage of echinacea varies depending on the form of production and product. It is recommended to consult a doctor or herbal medicine to determine a suitable dose.

D. Black Buzina (Sambucus Nigra):

1. The role in the immunity:

   • Antiviral activity: Black Buzina has antiviral activity and can inhibit the replication of influenza viruses.
   • Reducing the duration and severity of the flu: Studies have shown that black bezine extract can reduce the duration and reduce the severity of the symptoms of influenza.
   • Antioxidant Protection: Black Buzina contains anthocyans, which are powerful antioxidants and protect the cells from damage caused by free radicals.

2. Output forms:

   • Syriaps, capsules, tablets, candies.

3. Recommended dose:

   • The dosage of the black bezine Extract varies depending on the shape of the release and product. It is recommended to consult a doctor or herbal medicine to determine a suitable dose.

E. Kurkumin:

1. The role in the immunity:

   • Anti -inflammatory properties: Kurkumin is an active connection contained in turmeric. It has powerful anti -inflammatory properties and can help reduce inflammation associated with chronic diseases and infections.
   • ** Antioxy