Strong immunity: an overview of the best dietary supplements to protect the body - Yes Global продукция

Chapter 1: Immune system – health guard

The immune system is a complex and multi -level network of cells, tissues and organs, designed to protect the body from external threats, such as bacteria, viruses, fungi, parasites and toxins. It also plays a key role in the detection and destruction of abnormal cells that occur within the body, such as cancer cells. Without an effective immune system, the body would be defenseless before the constant attack of pathogens and is subject to the development of many diseases.

1.1 components of the immune system:

The immune system consists of two main branches: congenital immunity and acquired immunity.

Inborn immunity: This is the first line of protection that the body encounters when the pathogen is penetrated. It acts quickly and nonspecific, that is, reacts to a wide range of threats without prior sensitization. Components of congenital immunity include:
- Physical barriers: Leather, mucous membranes, ciliated epithelium of the respiratory tract.
- Chemical barriers: Saliva, tears, gastric juice, lysozyme.
- Cells: Macrophages, neutrophils, NK cells (natural killers), dendritic cells.
- Inflammation: Localized reaction to damage or infection, characterized by redness, edema, pain and heat. Inflammation attracts immune cells to the place of damage and helps to destroy pathogens.
Acquired immunity: This branch of the immune system develops over time in response to the influence of specific pathogens. It is characterized by high specificity and the formation of immunological memory. The components of the acquired immunity include:
- T-lymphocytes (T cells):
  - T-Helpers: Coordinate the immune response, activating other immune cells.
  - T-killer (cytotoxic T cells): Destroy infected cells.
  - T-regulatory cells: Sold the immune response, preventing autoimmune reactions.
- B-lymphocytes (B-cells): They produce antibodies (immunoglobulins) that are associated with antigens on the surface of pathogens, neutralize them and facilitate their destruction by other immune cells.
- Antibodies: There are various classes of antibodies (IgG, IGM, IGA, IGE, IGD), each of which performs certain functions in the immune response.

1.2 Factors affecting the immune system:

The effectiveness of the immune system depends on many factors, both external and internal.

Age: The immune system is most effective in adulthood. In children and elderly people, the immune system can be weakened, which makes them more susceptible to infections.
Nutrition: A balanced diet, rich in vitamins, minerals and antioxidants, is necessary for the normal operation of the immune system. The deficiency of certain nutrients can weaken the immune response.
Dream: The lack of sleep can negatively affect the immune function, reducing the activity of the NK cells and increasing susceptibility to infections.
Stress: Chronic stress can suppress the immune system, increasing the level of cortisol, which has an immunosuppressive effect.
Physical activity: Moderate physical activity can strengthen the immune system, improving the circulation of immune cells and reducing stress. However, excessive physical activity can temporarily suppress the immune function.
Chronic diseases: Some chronic diseases, such as diabetes, cardiovascular diseases and autoimmune diseases, can weaken the immune system.
Medicines: Some drugs, such as corticosteroids and immunosuppressors, can suppress the immune system.
Bad habits: Smoking and alcohol abuse can negatively affect the immune function.
The condition of the intestinal microbiots: A healthy intestinal microbiota plays an important role in the regulation of the immune system.

1.3 Signs of weakened immunity:

Weakened immunity can be manifested by various symptoms that may vary depending on specific deficits and human health. The most common features include:

Frequent infections: Frequent colds, flu, herpes and other infectious diseases.
Long course of infections: Diseases that last longer than usual and require longer treatment.
Slow wound healing: Wounds and cuts that heal more slowly than usual.
Chronic fatigue: A sense of constant fatigue and weakness, which does not pass after rest.
Digestive problems: Diarye, constipation, bloating and other digestive problems that may be associated with a violation of the intestinal microbiota.
Skin rashes: Frequent skin rashes, eczema, psoriasis and other skin problems that may be associated with impaired immune regulation.
Allergic reactions: Strengthening allergic reactions to familiar allergens.
Repeating urinary tract infections: Frequent cystitis and other urinary tract infections.

Chapter 2: Dietrs to support the immune system – scientific review

Biologically active additives (dietary supplements) can play an important role in maintaining the health of the immune system, especially in conditions of a deficiency of nutrients, increased stress or weakened immunity. However, it is important to understand that dietary supplements are not medicines and cannot replace good nutrition, a healthy lifestyle and qualified medical care. Before taking any dietary supplements, you need to consult a doctor in order to make sure their safety and effectiveness for your specific case.

2.1 Vitamin C:

Vitamin C (ascorbic acid) is a powerful antioxidant that plays an important role in immune function. It is involved in the production and functioning of immune cells, such as phagocytes and lymphocytes, and also protects cells from damage caused by free radicals. Vitamin C also promotes the synthesis of collagen necessary for the health of the skin and mucous membranes, which serve as a barrier against infections.

The mechanism of action:
- Strengthening phagocytosis: Vitamin C stimulates the activity of phagocytes, cells that absorb and destroy pathogens.
- An increase in the proliferation of lymphocytes: Vitamin C promotes the propagation of lymphocytes, which enhances the immune response.
- Protection against oxidative stress: vitamin C neutralizes free radicals, protecting immune cells from damage.
- Improving the function of barrier tissues: vitamin C supports the health of the skin and mucous membranes, preventing the penetration of pathogens.
Recommended dosage: The recommended daily dose of vitamin C is 75-90 mg for adults. However, to maintain the immune system during an increased risk of diseases, higher doses, such as 500-1000 mg per day, may be required.
Forms of vitamin C: Vitamin C is available in various forms, including ascorbic acid, sodium ascorbate, calcium ascorbate and liposomal vitamin S. Liposomal vitamin C can have better bioavailability compared to other forms.
Side effects: With high doses of vitamin C, side effects can occur, such as diarrhea, nausea and abdominal pain.

2.2 Vitamin D:

Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of the immune system. It contributes to the activation of immune cells, such as T cells and B cells, and also modulates inflammatory processes. Vitamin D deficiency is associated with an increased risk of infectious diseases, autoimmune diseases and certain types of cancer.

The mechanism of action:
- Activation of immune cells: Vitamin D stimulates the ripening and activation of T cells and B cells, increasing their ability to fight infections.
- Modulation of inflammation: Vitamin D regulates the production of cytokines, inflammatory molecules, and helps to prevent excessive inflammation.
- Improving the function of barrier tissues: Vitamin D strengthens the barrier functions of the skin and mucous membranes.
- Stimulation of the production of antimicrobial peptides: Vitamin D helps the production of defensins and quitelicidins, antimicrobial peptides that destroy pathogens.
Recommended dosage: The recommended daily dose of vitamin D is 600-800 IU for adults. However, to maintain the optimal level of vitamin D in the blood, a higher dose may be required, especially in the winter months or in people with vitamin D deficiency. The optimal level of vitamin D in the blood is 30-50 ng/ml.
Vitamin D forms: Vitamin D is available in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is usually considered more effective than vitamin D2, since it is better absorbed and persists longer in the body.
Side effects: With very high doses of vitamin D, side effects can occur, such as nausea, vomiting, constipation and weakness.

2.3 zinc:

Zinc is an important mineral that plays a key role in many aspects of the immune function. It is involved in the development and functioning of immune cells, such as T cells, B cells and NK cells, and is also necessary for the synthesis of DNA and RNA, cellular division and healing of wounds. Zinc deficiency can weaken the immune system and increase susceptibility to infections.

The mechanism of action:
- Support for the development and functioning of immune cells: zinc is necessary for the normal development and functioning of T cells, B-cells and NK cells.
- Strengthening of phagocytosis: zinc stimulates the activity of phagocytes, cells that absorb and destroy pathogens.
- Regulation of inflammation: zinc modulates the production of cytokines, inflammatory molecules, and helps to prevent excessive inflammation.
- Support for the integrity of barrier tissues: zinc contributes to the healing of wounds and supports the health of the skin and mucous membranes.
Recommended dosage: The recommended daily dose of zinc is 8-11 mg for adults. However, to maintain the immune system during an increased risk of diseases, higher doses, for example, 15-30 mg per day, may be required.
Forms of zinc: Zinc is available in various forms, including zinc gluconate, zinc picoline, zinc citrate and zinc sulfate. Qing Picoline can have better bioavailability compared to other forms.
Side effects: With high doses of zinc, side effects can occur, such as nausea, vomiting, diarrhea and abdominal pain. Long -term intake of high doses of zinc can lead to copper deficiency.

2.4 Selenium:

Selenium is an important trace element that plays the role of antioxidant and is involved in the regulation of the immune system. It is necessary for the functioning of glutathionepexidase, an enzyme that protects the cells from damage caused by free radicals. Selenium also promotes the activation of immune cells and modulates inflammatory processes.

The mechanism of action:
- Antioxidant protection: Selenium protects the cells from damage caused by free radicals.
- Activation of immune cells: selenium promotes the activation of T cells, B cells and NK cells.
- Modulation of inflammation: selenium regulates the production of cytokines, inflammatory molecules, and helps to prevent excessive inflammation.
- Strengthening antiviral immunity: selenium can increase the effectiveness of an antiviral immune response.
Recommended dosage: The recommended daily dose of selenium is 55 mcg for adults.
Selena forms: Selenium is available in various forms, including selenometionine, sodium selenite and sodium selenate. Seleenomeinine is an organic form of selenium, which is well absorbed by the body.
Side effects: With high doses of selenium, side effects can occur, such as nausea, vomiting, hair loss and damage to the nervous system.

2.5 probiotics:

Probiotics are living microorganisms, which, when used in sufficient quantities, have a favorable effect on the health of the owner. They are mainly represented by bacteria, but can also include some types of yeast. Probiotics play an important role in maintaining the health of the intestinal microbiots, which, in turn, has a significant impact on the immune system.

The mechanism of action:
- Improving the composition of intestinal microbiots: probiotics help restore the balance of intestinal microbiota, increasing the number of beneficial bacteria and decreasing the number of pathogenic bacteria.
- Stimulation of the immune system: probiotics stimulate immune cells in the intestines, such as lymphocytes and macrophages, enhancing their ability to fight infections.
- Strengthening the barrier function of the intestine: probiotics strengthen the barrier function of the intestine, preventing the penetration of pathogens into the blood.
- The production of antimicrobial substances: some probiotics produce antimicrobial substances that destroy pathogenic bacteria.
Recommended dosage: The dosage of probiotics varies depending on the strain and a specific product. It is usually recommended to consume products containing several billions of living bacteria per day.
Probiotics strains: Various probiotics strains have a different effect on health. The most studied and used strains of probiotics include Lactobacillus And Bifidobacterium.
Side effects: Probiotics are usually well tolerated, but in some cases side effects can cause side effects, such as bloating, gases and diarrhea.

2.6 Plant immunomodulators:

Many plants have immunomodulating properties and can be used to support the immune system. The most popular plant immunomodulators include:

SOUTINATEA: Echinacea is a plant that is traditionally used to treat colds and influenza. It contains active compounds that stimulate immune cells and increase the body’s resistance to infections.
Buzina: Buzina is a plant that contains antioxidants and antiviral compounds. Buzina extract can reduce the duration and severity of a cold and influenza.
Astragal: Astragal is a plant that is used in traditional Chinese medicine to strengthen the immune system. It stimulates immune cells and increases the body’s resistance to infections.
Garlic: Garlic contains allicin, a compound that has antibacterial, antiviral and antifungal properties.
Ginger: Ginger has anti -inflammatory and antioxidant properties. He can help alleviate the symptoms of colds and influenza.
Turmeric: Turmeric contains curcumin, a compound that has anti -inflammatory and antioxidant properties. He can help modulate the immune system.

2.7 Other dietary supplements to support the immune system:

In addition to the above, there are other dietary supplements that can have a positive effect on the immune system:

Beta-glucan: Beta-glucans are polysaccharides that are found in the cell walls of mushrooms, yeast and bacteria. They stimulate immune cells and increase the body’s resistance to infections.
Corny Yogozovo: Corny is colostrum is a liquid produced by the mammary glands of a cow in the first days after childbirth. It contains antibodies, growth factors and other substances that strengthen the immune system.
N-Acetylcistein (NAC): NAC is an amino acid that is a predecessor of glutation, a powerful antioxidant. NAC can help protect the cells from damage caused by free radicals, and support the immune function.

Chapter 3: How to choose dietary supplements for immunity – practical guide

The choice of dietary supplements to support the immune system can be difficult due to the huge number of products available on the market. It is important to consider several factors to choose the most effective and safe additives for your needs.

3.1 Consultation with a doctor:

Before you start taking any dietary supplements, you need to consult a doctor. The doctor can evaluate your health status, identify possible nutrient deficits and choose the most suitable additives taking into account your individual needs. He can also evaluate the possible interactions of dietary supplements with the medicines you take.

3.2 Assessment of a deficiency of nutrients:

Determine what nutrients you may not have enough. A blood test can help detect a deficiency of vitamins and minerals such as vitamin D, vitamin C, zinc and selenium. The replenishment of these deficits can significantly improve the function of the immune system.

3.3 Choosing a quality product:

Pay attention to the reputation of the manufacturer: Choose dietary supplements from well -known and respected manufacturers who comply with quality standards and provide reliable information about their products.
Look for certification of third -party organizations: Certification of third -party organizations, such as NSF International, USP and Consumerlab.com, guarantees that the product meets the stated requirements for the quality, purity and content of active ingredients.
Check the composition of the product: Carefully read the composition of the product and make sure that it contains the declared ingredients in effective dosages. Avoid products with artificial dyes, flavorings and preservatives.
Check the expiration date: Make sure that the shelf life of the product has not expired.

3.4 Accounting for individual needs:

Age: The needs for nutrients are changing with age. Children and older people may need different additives than adults.
Health status: People with chronic diseases such as diabetes or autoimmune diseases may require special additives to maintain the immune system.
Life: People who are subject to stress, lacking or engaged in intensive physical exercises may need additional additives to maintain the immune system.
Allergies and sensitivity: Make sure that you do not suffer from allergies or sensitivity to any ingredients in the Bad.

3.5 Start with low doses:

At the beginning of the reception of a new Bad, it is recommended to start with low doses and gradually increase them in order to evaluate tolerance and avoid side effects.

3.6 Interaction with drugs:

Some dietary supplements can interact with medicines. Consult a doctor to make sure that the dietary supplements you have chosen do not interact with the medicines you have taken.

3.7 combined approach:

The most effective way to support the immune system is a combined approach, which includes:

Balanced nutrition: Eat a variety of foods rich in fruits, vegetables, whole cereals and proteins.
Healthy lifestyle: Physical exercises regularly, get enough sleep and avoid stress.
Reception of dietary supplements: Use dietary supplements to replenish the nutrient deficiency and support the immune system.

3.8 Efficiency monitoring:

Keep a dietary supplement diary and note any changes in your health status. If you do not see improvements after several weeks of receiving dietary supplements, you may need to adjust the dosage or choose other additives.

Chapter 4: The role of nutrition in maintaining immunity

Food plays a fundamental role in maintaining the health of the immune system. A balanced and diverse diet, rich in vitamins, minerals, antioxidants and other nutrients, is necessary for the normal functioning of immune cells and effective protection of the body from infections.

4.1 Key nutrients for immunity:

Vitamin A: It is necessary for the health of the mucous membranes, which are the first barrier against infections. Contained in the liver, carrots, sweet potatoes and dark green leafy vegetables.
Vitamin C: A powerful antioxidant that stimulates the production and function of immune cells. Contained in citrus fruits, berries, Bulgarian pepper and broccoli.
Vitamin D: Regulates the immune system and promotes the activation of immune cells. It is synthesized in the skin under the influence of sunlight. Contained in oily fish, eggs and enriched products.
Vitamin E: An antioxidant that protects the cells from damage caused by free radicals. Contained in vegetable oils, nuts and seeds.
Zinc: It is necessary for the development and functioning of immune cells. Contained in meat, seafood, legumes and nuts.
Selenium: Antioxidant, which is involved in the regulation of the immune system. Contained in Brazilian nut, seafood and meat.
Iron: It is necessary for the transfer of oxygen and the functioning of immune cells. Contained in meat, poultry, fish, legumes and dark green leafy vegetables.
Protein: It is necessary for the construction and restoration of fabrics, as well as for the production of antibodies and other immune molecules. Contained in meat, poultry, fish, eggs, legumes and dairy products.
Omega-3 fatty acids: They have anti -inflammatory properties and can improve the function of immune cells. Contained in fatty fish, linen seed and walnuts.

4.2 products that strengthen immunity:

Fruits and vegetables: We are rich in vitamins, minerals, antioxidants and fiber. It is recommended to use a variety of fruits and vegetables of different colors.
Berries: They contain high concentrations of antioxidants that protect the cells from damage.
Garlic and onions: Have antibacterial, antiviral and antifungal properties.
Ginger and turmeric: They have anti -inflammatory and antioxidant properties.
Sour -milk products: Contain probiotics that support the health of the intestinal microbiots.
Mushrooms: Some types of mushrooms, such as Shiitak and Reishi, have immunomodulating properties.
Nuts and seeds: We are rich in vitamin E, zinc, selenium and other nutrients necessary for immunity.

4.3 products weakening immunity:

Processed products: They contain little nutrients and a lot of sugar, salt and harmful fats that can weaken the immune system.
Sweet drinks: They contain a lot of sugar, which can suppress the function of immune cells.
Alcohol: Alcohol abuse can weaken the immune system and increase susceptibility to infections.
Transjir’s: Contained in fried foods, pastries and Margarine. They can increase the level of inflammation in the body and weaken the immune system.

4.4 Nutrition tips to maintain immunity:

Eat a variety of food: Include a variety of fruits, vegetables, whole cereals, proteins and healthy fats in your diet.
Eas enough protein: Protein is necessary for the production of antibodies and other immune molecules.
Limit the consumption of sugar, processed products and alcohol: These products can weaken the immune system.
Support a healthy intestinal microbiota: Use probiotics and foods rich in fiber.
Drink enough water: Water is necessary for the normal functioning of all cells of the body, including immune cells.

Chapter 5: The role of lifestyle in maintaining immunity

A healthy lifestyle plays an equally important role in maintaining immunity than nutrition. Regular physical exercises, sufficient sleep, stress management and rejection of bad habits can significantly strengthen the immune system and increase the body’s resistance to infections.

5.1 Physical activity:

Moderate physical activity can strengthen the immune system in several ways:

Improving the circulation of immune cells: Physical activity helps to improve the circulation of immune cells, allowing them to move faster through the body and detect pathogens.
Reducing stress levels: Physical activity helps to reduce stress, which can suppress the immune system.
Improvement: Physical activity can improve the dream that is necessary for the normal operation of the immune system.
Reduction of risk of chronic diseases: Physical activity helps reduce the risk of chronic diseases such as diabetes and cardiovascular diseases that can weaken the immune system.

It is recommended to engage in moderate physical activity at least 150 minutes a week. Moderate physical activity includes rapid walking, swimming, cycling and dancing.

5.2 Dream:

A sufficient sleep is necessary for the normal operation of the immune system. During sleep, the body produces and releases cytokines, proteins that regulate the immune response. The lack of sleep can reduce the production of cytokines and weaken the immune system.

It is recommended to sleep 7-8 hours a day.

5.3 Stress management:

Chronic stress can suppress the immune system, increasing the level of cortisol, stress hormone, which has an immunosuppressive effect.

There are various ways to control stress, such as:

Meditation: Meditation can help reduce stress and improve overall well -being.
Yoga: Yoga combines physical exercises, breathing techniques and meditation, which helps to reduce stress and improve flexibility and strength.
Respiratory exercises: Respiratory exercises can help reduce stress and improve concentration.
Conducting time in nature: Conducting time in nature can help reduce stress and improve mood.
Communication with friends and family: Communication with friends and family can help reduce stress and feel support.

5.4 Refusal of bad habits:

Smoking and alcohol abuse can negatively affect the immune function.

Smoking: Smoking damages the lungs and weakens the immune system, increasing susceptibility to infections.
Alcohol: Alcohol abuse can weaken the immune system and damage the liver, which plays an important role in the immune response.

5.5 Hygiene:

Compliance with hygiene rules can help prevent the spread of infections and protect the immune system.

Wash your hands regularly: Wash your hands with soap and water for at least 20 seconds, especially after visiting public places, before eating and after coughing or sneezing.
Avoid touching your face: Avoid touching the face, especially the eye, nose and mouth to prevent the spread of microbes.
Cover your mouth and nose with coughing or sneezing: Use a napkin or elbow to cover your mouth and nose when coughing or sneezing.
Proceeds the room regularly: Regular ventilation of the room helps to improve air quality and reduce the concentration of microbes.
Support for cleanliness in the house: Remove regularly in the house to remove dust and microbes.

Chapter 6: Immunity and vaccination

Vaccination is one of the most effective ways to protect against infectious diseases. Vaccines stimulate the immune system to develop antibodies against specific pathogens, providing long -term protection against these diseases.

6.1 Vaccines action Mechanism:

Vaccines contain weakened or killed pathogens (bacteria or viruses) or their part (antigens). When the vaccine is introduced into the body, the immune system recognizes antigens as foreign and begins to produce antibodies against them. Vaccination creates immunological memory, which means that when re -contact with the same pathogen, the immune system reacts quickly and effectively, preventing the development of the disease.

6.2 Vaccines:

Live Athene -vaccines: Contain weakened versions of living pathogens. They usually provide long -term protection, but are not suitable for people with weakened immunity.
Inactivated vaccines: Contain murdered pathogens. They are safer than living vaccines, but can require several doses to ensure complete protection.
Substract, recombinant, polysaccharide and conjugated vaccines: They contain only parts of the pathogen, such as antigens or polysaccharides. They are safe and effective, but can require several doses to ensure complete protection.
Toxoid vaccines: Contain inactivated toxins produced by bacteria. They are used to protect against diseases caused by toxins.
MRNC-vaccines: Contain matrix RNA (MRNA), which encodes pathogen antigens. After the introduction of MRNA into the cells of the body, the cells begin to produce antigens that stimulate the immune response.

6.3 Vaccination importance:

Vaccination is an important measure of the prevention of infectious diseases. It helps to protect individuals, and also helps to create collective immunity, which protects those who cannot be vaccinated, for example, babies and people with weakened immunity.

Vaccination helped to eradicate many dangerous diseases, such as polio and smallpox.

6.4 vaccination schedule:

There are recommended vaccination graphs for children and adults. Contact the doctor to find out which vaccines you need.

6.5 Vaccines safety:

Vaccines are safe and effective. They undergo thorough tests before being approved for use. Side effects of vaccines are usually light and temporary, such as redness or pain at the injection site.

Chapter 7: Immunity and age

The immune system is subject to changes with age. In children, the immune system is not yet fully developed, but in