Vitamins and dietary supplements to strengthen immunity

Vitamins and dietary supplements to strengthen immunity: Complete leadership

Understanding the immune system: the basis of health

The immune system is a complex network of cells, tissues and organs that work in agreement to protect the body from pathogens, such as bacteria, viruses, fungi and parasites. It recognizes and neutralizes harmful substances, preventing the development of infections and diseases. An effective immune system is crucial for maintaining overall health and well -being.

The immune system consists of two main branches:

• Inborn immunity: This is the first line of protection, which provides an immediate, but non -specific response to the invasion of pathogens. It includes physical barriers (leather, mucous membranes), fagocytes (which absorb and destroy pathogens), natural killers (NK cells), which destroy infected cells, and inflammatory processes.
• Acquired immunity: This immunity develops over time when the body is exposed to pathogens. It includes the production of antibodies (proteins that are associated with pathogens and neutralize them) and the activation of T-cells (which destroy infected cells or regulate the immune response). The acquired immunity has an immunological memory that allows the body to respond faster and more efficiently to the re -exposure of the same pathogen.

Factors affecting the immune system:

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

• Age: The immune system of newborn and elderly people is less effective.
• Nutrition: Insufficient nutrition, especially the deficiency of vitamins and minerals, can weaken the immune system.
• Stress: Chronic stress suppresses immune functions.
• Dream: The lack of sleep reduces the activity of immune cells.
• Physical activity: Moderate physical activity strengthens the immune system, while excessive loads can weaken it.
• Chronic diseases: Some chronic diseases, such as diabetes and HIV, weaken the immune system.
• Medicines: Some drugs, such as immunosuppressants, suppress the immune system.
• The effects of toxins: The influence of environmental toxins can damage the immune system.

The role of vitamins in maintaining immunity

Vitamins play a vital role in maintaining the health and functioning of the immune system. They participate in various immune processes, including antibodies, the activity of immune cells and the regulation of inflammation.

Vitamin C (ascorbic acid): powerful antioxidant and immune stimulant

Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. He also plays an important role in maintaining the immune function:

• Stimulates the production of leukocytes: Vitamin C stimulates the production and function of leukocytes, including neutrophils, lymphocytes and phagocytes that are necessary to combat infections.
• Improves the function of phagocytes: Vitamin C improves the ability of phagocytes to absorb and destroy pathogens.
• Supports barrier functions: Vitamin C strengthens the barrier functions of the skin and mucous membranes, preventing the penetration of pathogens into the body.
• Reduces the duration and severity of colds: Numerous studies have shown that vitamin C can reduce the duration and severity of colds, especially in people subject to intensive physical exertion or living in cold climate.

Sources of vitamin C: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, raspberries, blueberries), kiwi, pepper (especially red and yellow), broccoli, spinach.

Recommended dose: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. To maintain immunity during illness or stress, you can take higher doses (up to 1000 mg per day), but you should consult a doctor.

Vitamin D (calciferol): the regulator of the immune system

Vitamin D plays an important role in the regulation of the immune system. It interacts with immune cells, affecting their function and activity.

• Regulates the production of antimicrobial peptides: Vitamin D stimulates the production of antimicrobial peptides, which have antibacterial, antiviral and antifungal properties.
• Modulates inflammatory processes: Vitamin D helps to modulate inflammatory processes in the body, preventing an excessive inflammatory reaction that can damage tissues.
• Improves the function of T cells: Vitamin D improves the function of T cells that play an important role in acquired immunity.
• Reduces the risk of respiratory infections: Studies have shown that vitamin D deficiency is associated with an increased risk of respiratory infections, such as influenza and colds. A sufficient level of vitamin D can reduce the risk of these infections and alleviate their course.

Sources of vitamin D: Sunlight (the most important source), fatty fish (salmon, tuna, sardines), egg yolk, enriched products (milk, yogurt, cereals).

Recommended dose: The recommended daily dose of vitamin D is 600 IU (15 μg) for adults. However, many people need higher doses, especially in the winter months or with a lack of sunlight. To determine the optimal dose, you should take a blood test to the level of vitamin D and consult a doctor.

Vitamin A (Retinol): Protection of the mucous membranes

Vitamin A plays an important role in maintaining the health of the mucous membranes, which serve as a barrier to the penetration of pathogens into the body.

• Supports the integrity of the mucous membranes: Vitamin A helps maintain the integrity of the mucous membranes of the respiratory tract, the gastrointestinal tract and eyes, preventing the penetration of pathogens.
• Stimulates the production of mucus: Vitamin A stimulates the production of mucus, which delays pathogens and helps to remove them from the body.
• Improves the function of immune cells: Vitamin A improves the function of immune cells, such as lymphocytes and macrophages, in mucous membranes.
• Reduces the risk of respiratory tract infections: Vitamin A deficiency is associated with an increased risk of respiratory tract infections, especially in children.

Sources of vitamin A: The liver, egg yolk, dairy products, carrots, sweet potatoes, spinach, pumpkin.

Recommended dose: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. It is important not to exceed the recommended dose, since the excess of vitamin A can be toxic.

Vitamin E (Tokoferol): antioxidant protection and support for immunity

Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. He also plays an important role in maintaining the immune function:

• Improves the function of T cells: Vitamin E improves the function of T cells that play an important role in acquired immunity.
• Stimulates the production of antibodies: Vitamin E stimulates the production of antibodies that help neutralize pathogens.
• Reduces inflammation: Vitamin E helps reduce inflammation in the body.
• Increases resistance to infections: Studies have shown that vitamin E can increase resistance to infections, especially in the elderly.

Sources of vitamin E: Vegetable oils (sunflower, olive, soy), nuts (almonds, hazelnuts), seeds (sunflower), avocado, spinach, broccoli.

Recommended dose: The recommended daily dose of vitamin E is 15 mg.

B vitamins B: Support for cellular immunity

B vitamins, such as B6, B12 and folic acid, play an important role in maintaining the health and functioning of immune cells.

• Vitamin B6 (Pyridoxin): It is necessary for the production of lymphocytes and antibodies. Vitamin B6 deficiency can weaken the immune response.
  Sources: Meat, poultry, fish, bananas, potatoes, chickpeas, walnuts.
• Vitamin B12 (cobalamin): Participates in blood cells, including immune cells. Vitamin B12 deficiency can lead to a decrease in the number of immune cells.
  Sources: Meat, poultry, fish, eggs, dairy products. Vegetarians and vegans are recommended to take additives with vitamin B12.
• Folic acid (vitamin B9): It is necessary for division and growth of cells, including immune cells. Folic acid deficiency can weaken the immune response.
  Sources: Dark green leafy vegetables, legumes, citrus fruits, avocados.

Recommended doses: Recommended daily doses of B vitamins vary depending on age and gender. It is important to monitor sufficient consumption of group B vitamins, especially for people who adhere to strict diets or have digestive problems.

The role of minerals in maintaining immunity

Minerals, like vitamins, play an important role in maintaining the health and functioning of the immune system. They participate in various immune processes, including the activity of immune cells, the production of antibodies and the regulation of inflammation.

Zinc: an important mineral for immune function

Zinc is an important trace element that plays a key role in the functioning of the immune system.

• Supports the function of immune cells: Zinc is necessary for the development and functioning of various immune cells, including lymphocytes, neutrophils and natural killers (NK cells).
• Improves antibody production: Zinc improves antibodies that help neutralize pathogens.
• Reduces inflammation: Zinc helps reduce inflammation in the body.
• Reduces the risk of infections: Zinc deficiency is associated with an increased risk of infections, especially respiratory infections and diarrhea. Sufficient gas consumption can reduce the risk of these infections and alleviate their course.
• Accelerates wound healing: Zinc plays an important role in wound healing.

Sources of zinc: Seafood (oysters, crabs, shrimp), meat (beef, pork, lamb), bird, legumes (beans, lentils), nuts (cashews, almonds), seeds (pumpkin, sunflower), whole grain products.

Recommended dose: The recommended daily dose of zinc is 11 mg for men and 8 mg for women. Caution should be taken with zinc, as an excess of zinc can disrupt the absorption of other minerals, such as copper.

Selenium: Antioxidant Protection and Support of Immunity

Selenium is an important trace element that has antioxidant properties and plays an important role in maintaining immune function.

• Protects cells from damage: Selenium protects the cells from damage by free radicals.
• Improves the function of immune cells: Selenium improves the function of immune cells, such as lymphocytes and natural killers (NK cells).
• Reduces inflammation: Selenium helps reduce inflammation in the body.
• Increases resistance to infections: Selenium deficiency is associated with an increased risk of infections, especially viral infections. Sufficient consumption of selenium can increase resistance to these infections.
• Supports thyroid function: Selenium plays an important role in the function of the thyroid gland, which also affects the immune system.

Sources of Selena: Brazilian nuts (the richest source), seafood (tuna, cod, shrimp), meat (beef, bird), whole grain products, sunflower seeds, mushrooms.

Recommended dose: The recommended daily dose of selenium is 55 μg. It is important not to exceed the recommended dose, since the excess selenium can be toxic.

Iron: the necessary mineral for immune cells

Iron plays an important role in the functioning of immune cells, in particular, in the development and activity of lymphocytes.

• Participates in the production of lymphocytes: Iron is necessary for the production of lymphocytes that play a key role in adaptive immunity.
• Supports the activity of immune cells: Iron maintains the activity of immune cells, improving their ability to fight infections.
• Transports oxygen: Iron is an important component of hemoglobin, which tolerates oxygen to cells, including immune cells.
• Iron deficiency weakens the immune system: Iron deficiency can lead to anemia and weakening of the immune system, increasing the risk of infections.

Iron sources: Red meat, poultry, fish, legumes (beans, lentils), dark green leafy vegetables (spinach), enriched cereals.

Recommended dose: The recommended daily dose of iron is 18 mg for women and 8 mg for men. It is important to consider that iron from plant sources (non -meter iron) is worse absorbed than iron from animal sources (hemic iron). To improve the absorption of iron from plant sources, it is recommended to use it along with products rich in vitamin C.

Copper: antioxidant and immunostimulating function

Copper is an important trace element that participates in various immune processes and has antioxidant properties.

• Participates in the work of enzymes: Copper is part of many enzymes necessary for the normal functioning of the immune system.
• Supports the function of immune cells: Copper supports the function of immune cells, improving their ability to fight infections.
• It has antioxidant properties: Copper has antioxidant properties, protecting the cells from damage by free radicals.
• It is necessary for the formation of red blood cells: Copper is necessary for the formation of red blood cells, which deliver oxygen to immune cells.
• The shortage of copper weakens the immune system: The shortage of copper can weaken the immune system, increasing the risk of infections.

Sources of copper: Seafood (oysters, crabs, lobsters), liver, nuts (cashews, almonds), sunflower seeds, mushrooms, legumes (lentils), whole grain products.

Recommended dose: The recommended daily dose of copper is 900 mcg. It is important to observe the balance between the consumption of copper and zinc, since the excess of zinc can disrupt copper absorption.

The role of probiotics in maintaining immunity

Probiotics are living microorganisms that, when used in sufficient quantities, have a positive effect on health, including the immune system. They are mainly represented by bacteria, such as Lactobacillus And Bifidobacteriumand some types of yeast.

The influence of probiotics on the immune system:

• Improvement of intestinal microbiots: Probiotics contribute to maintaining a healthy balance of intestinal microbiots, which plays an important role in immune regulation. Most immune cells are in the intestines, and a healthy microbiota stimulates their development and function.
• Stimulation of the immune response: Probiotics stimulate the production of antibodies, enhance the activity of immune cells and improve the barrier function of the intestine.
• Reducing inflammation: Some probiotics have anti -inflammatory properties that help reduce chronic inflammation in the body, which positively affects the immune system.
• Prevention and treatment of infections: Probiotics can help in the prevention and treatment of various infections, such as diarrhea caused by antibiotics, respiratory infections and vaginal infections.
• Improving digestion: Probiotics improve digestion, helping to absorb nutrients that are necessary for the normal functioning of the immune system.

Sources of probiotics:

• Enzymed products: Yogurt, kefir, sauerkraut, kimchi, tea mushroom, Miso. It is important to choose products containing living and active crops.
• Probiotic supplements: Addresses with probiotics are available in various forms, such as capsules, tablets, powders and liquids. It is important to choose additives containing probiotics strains that have proven their effectiveness in clinical studies.

Recommendations for the use of probiotics:

• Consult a doctor: Before taking probiotics, it is recommended to consult a doctor, especially if you have any chronic diseases or take medications.
• Choose quality additives: Choose additives with probiotics from well -known manufacturers that guarantee the quality and content of strains.
• Take probiotics regularly: To achieve the best effect, take probiotics regularly for a long time.
• Follow the instructions: Follow the packaging instructions when taking probiotics.

The role of prebiotics in maintaining immunity

Prebiotics are undigested dietary fibers that serve as food for probiotics, contributing to their growth and activity in the intestines. They are not living microorganisms, but their use has a positive effect on the intestinal microbiota and, therefore, on the immune system.

The influence of prebiotics on the immune system:

• Stimulation of the growth of beneficial bacteria: Prebiotics stimulate the growth of beneficial bacteria, such as Bifidobacterium And Lactobacillusin the intestines.
• Improving the barrier function of the intestine: Prebiotics improve the barrier function of the intestine, preventing the penetration of harmful substances and pathogens into the blood.
• Stimulation of the immune response: Prebiotics stimulate the production of immune cells and antibodies, enhancing the body’s immune response.
• Reducing inflammation: Some prebiotics have anti -inflammatory properties that help reduce chronic inflammation in the body.
• Improving the assimilation of minerals: Prebiotics improve the assimilation of some minerals, such as calcium and magnesium, which are necessary for the normal functioning of the immune system.

Sources of prebiotics:

• Vegetables and fruits: Onions, garlic, onions, asparagus, artichokes, bananas, apples.
• Whole grain products: Oats, barley, wheat.
• Legumes: Beans, lentils, chickpeas.

Recommendations for the use of prebiotics:

• Turn on in your diet a variety of products rich in prebiotics: Try to eat vegetables, fruits, whole grain products and legumes daily.
• Gradually increase the consumption of prebiotics: If you are not used to drinking many products rich in prebiotics, start with small portions and gradually increase them.
• Use prebiotics with probiotics: To achieve the best effect, use prebiotics along with probiotics.

Other dietary supplements to strengthen immunity

In addition to vitamins, minerals, probiotics and prebiotics, there are other dietary supplements that can have a positive effect on the immune system.

SOUTINATEA:

Echinacea is a herbaceous plant that is traditionally used to treat colds and other respiratory infections. Studies have shown that echinacea can stimulate the immune system, enhancing the activity of immune cells and reducing the duration and severity of colds.

Black Buzina (Sambucus Nigra):

Black Buzina is a plant that contains antioxidants and antiviral compounds. Studies have shown that black bezine extract can reduce the duration and severity of the flu.

Garlic (Allium sativum):

Garlic has antibacterial, antiviral and antifungal properties. It contains allicin, a connection that stimulates the immune system.

Ginger (Zingiber Officinale):

Ginger has anti -inflammatory and antioxidant properties. It can help reduce inflammation and strengthen the immune system.

Kurkuma (Curcuma longa):

Turmeric contains curcumin, a compound that has anti -inflammatory and antioxidant properties. Kurkumin can help reduce inflammation and strengthen the immune system.

Astragalus Mambranaceus:

Astragal is a grass that is traditionally used in Chinese medicine to strengthen the immune system. Studies have shown that astral can stimulate the immune system, enhancing the activity of immune cells and improving antibodies.

Ganoderma Lucidum):

Reishi mushroom is a mushroom that is traditionally used in Asian medicine to strengthen the immune system and improve overall health. Studies have shown that Reishi mushroom can stimulate the immune system, enhancing the activity of immune cells and reducing inflammation.

Coenzim Q10 (COQ10):

Coenzyme Q10 is an antioxidant that plays an important role in the production of energy in cells. It can also help strengthen the immune system, protecting the cells from damage by free radicals.

Alpha-lipoic acid (ALA):

Alpha-lipoic acid is an antioxidant that can help protect the cells from damage by free radicals and improve the function of the immune system.

Tips for maintaining a healthy immune system

In addition to taking vitamins and dietary supplements, there are other important aspects that must be taken into account to maintain a healthy immune system.

• Balanced nutrition: It is important to eat in a balanced, using a variety of fruits, vegetables, whole grain products, proteins and healthy fats. Limit the consumption of processed products, sugar and saturated fats.
• Sufficient sleep: The lack of sleep weakens the immune system. Try to sleep at least 7-8 hours a day.
• Stress management: Chronic stress suppresses immune functions. Find the ways of managing stress, such as yoga, meditation, walking in nature or communication with friends and family.
• Regular physical activity: Moderate physical activity strengthen the immune system. Try to engage in physical exercises for at least 30 minutes a day, several times a week.
• Maintaining a healthy weight: Obesity weakens the immune system. Try to maintain healthy weight with a balanced diet and physical exertion.
• Refusal of smoking and restriction of alcohol use: Smoking and excessive alcohol use weaken the immune system.
• Regular hand washing: Regular washing of hands with soap helps to prevent the spread of infections.
• Vaccination: Vaccination helps to protect against infectious diseases, stimulating the immune system to the production of antibodies.
• Regular medical examinations: Regular medical examinations help to identify and treat diseases that can weaken the immune system.

Cautions and side effects

Although vitamins and dietary supplements can be useful to strengthen the immune system, it is important to remember possible warnings and side effects.

• Overdose: Acceptance of too large doses of vitamins and minerals can be harmful to health. It is important to observe the recommended doses and not exceed them.
• Interaction with drugs: Some vitamins and dietary supplements can interact with medicines. Before taking vitamins and dietary supplements, consult a doctor, especially if you take medicines.
• Allergic reactions: Some people can be allergic to vitamins and dietary supplements. If you have any allergic reactions, stop taking and consult a doctor.
• Product quality: The quality of vitamins and dietary supplements can vary depending on the manufacturer. Choose products from well -known manufacturers that guarantee quality and safety.
• Individual intolerance: Some people may experience individual intolerance to certain vitamins and dietary supplements. If you have any side effects, stop taking and consult a doctor.

Conclusion

Maintaining a healthy immune system is crucial for general health and well -being. Balanced diet, sufficient sleep, stress management, regular physical activity and taking vitamins and dietary supplements can help strengthen the immune system and protect the body from infections. It is important to remember the possible warnings and side effects of vitamins and dietary supplements and consult a doctor before starting them. The combination of a healthy lifestyle and the correct choice of vitamins and dietary supplements can significantly improve the function of the immune system and increase resistance to disease.

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