Dad for immunity: what to choose for adults

Bad for immunity: what to choose for adults (100,000 Words)

Section 1: Understanding immunity: Fundamentals and factors of influence

1.1. What is immunity?

Immunity is a complex system of protecting the body from foreign agents, such as bacteria, viruses, fungi, parasites and toxins. It provides the body’s ability to recognize and destroy these threats, supporting health and preventing the development of diseases. Immunity is not static; This is a dynamic process, constantly adapting to changing environmental conditions and new threats.

At the cellular level, immunity includes various types of cells, each of which performs a certain function in an immune response. These include lymphocytes (T cells, B cells, NK cells), macrophages, neutrophils, dendritic cells and others. These cells interact with each other, secreting signal molecules (cytokines) to coordinate and enhance the immune response.

Immunity can be divided into two main types: congenital and acquired.

1.1.1. Inborn immunity

Congenital immunity is the first line of the body’s defense. It is nonspecific, that is, reacts to a wide range of threats without prior sensitization. Congenital immunity includes physical barriers (leather, mucous membranes), chemical barriers (acidity of the stomach, lysisocyme in tears), as well as cells, such as macrophages and NK cells that destroy pathogens by phagocytosis and cytotoxicity. Inflammation is a key component of an innate immune response that attracts immune cells to the place of infection.

Key components of congenital immunity:

• Physical barriers: The skin, the mucous membranes of the respiratory tract, the gastrointestinal tract.
• Chemical barriers: Acidity of the stomach, lysozyme, interferons.
• Cells: Macrophages, neutrophils, NK cells, dendritic cells, fat cells.
• Complement system: Cascade of proteins, enhancing the immune response.

1.1.2. Acquired immunity

Acquired immunity, also known as adaptive immunity, develops throughout the body’s life in response to the effects of specific antigens. It is characterized by high specificity and the ability to immunological memory. This means that when repeated contact with the same antigen, the immune response will be faster and more effective.

The acquired immunity is divided into humoral and cellular immunity.

• Humoral immunity: Mediated by B cells that produce antibodies. Antibodies are associated with antigens, neutralize them or mark them to destroy other immune cells.
• Cellular immunity: It is mediated by T-cells that directly destroy infected cells (cytotoxic T cells) or help other immune cells in their work (helper T-cells).

Key components of the acquired immunity:

• B cells: Produce antibodies.
• T-cells:
  • Helper T-cells (CD4+): Help to activate other immune cells.
  • Cytotoxic T cells (CD8+): Destroy infected cells.
  • Regulatory T cells: Sold the immune response, preventing autoimmune reactions.

1.2. Factors affecting immunity

Many factors can affect the function of the immune system, both positively and negatively. Understanding these factors allows you to take measures to maintain and strengthen immunity.

• Age: The immune system is most effective at a young age. With age, the function of immune cells decreases, which makes the elderly more susceptible to infections.
• Nutrition: The deficiency of nutrients, such as vitamins (A, C, D, E, B6, B12), minerals (zinc, selenium, iron, copper), and protein, can weaken the immune system.
• Stress: Chronic stress suppresses the function of immune cells, increasing the risk of infections.
• Dream: The lack of sleep weakens the immune system, reducing the amount and activity of immune cells.
• Physical activity: Moderate physical activity strengthens the immune system, improving the circulation of immune cells and reducing inflammation.
• Obesity: Obesity is associated with chronic inflammation and impaired function of immune cells.
• Smoking: Smoking damages the respiratory tract and weakens the immune system, increasing the risk of respiratory infections.
• Alcohol: Excessive alcohol consumption suppresses the function of immune cells and increases the risk of infections.
• Medicines: Some drugs, such as immunosuppressants and corticosteroids, can weaken the immune system.
• Environmental condition: Air and water pollution, as well as the effect of toxic substances, can weaken the immune system.
• Chronic diseases: Chronic diseases, such as diabetes, cardiovascular diseases and HIV/AIDS, can weaken the immune system.
• Genetics: Genetic factors play a role in determining the strength and effectiveness of the immune system.

1.3. Signs of weakened immunity

Signs of weakened immunity can be diverse and not always obvious. It is important to pay attention to the following symptoms:

• Frequent infections: Frequent colds, flu, sinusitis, bronchitis, pneumonia and other infections.
• Long -term recovery: Slow recovery after diseases.
• Chronic fatigue: A constant feeling of fatigue and weakness.
• Digestive problems: Diarrhea, constipation, bloating.
• Allergies: Increased sensitivity to allergens.
• Frequent rashes on the skin: Eczema, dermatitis, herpes.
• Slow wound healing: Slow healing of cuts, scratches and other wounds.
• Recurrent infections: Repeating infections such as candidiasis (thrush) or herpes.
• Inflammation of the lymph nodes: Increased and painful lymph nodes.
• Autoimmune diseases: The development of autoimmune diseases such as rheumatoid arthritis or systemic lupus erythematosus.

If you experience several of these symptoms, it is important to consult a doctor to assess your immune status and exclude other possible causes.

Section 2: Vitamins and minerals for immunity

2.1. Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant that plays an important role in the immune function. It contributes to the formation and functioning of white blood cells, such as lymphocytes and phagocytes that fight infections. Vitamin C also protects the cells from damage by free radicals formed during the immune response.

2.1.1. Vitamin C action mechanism for immunity

• Support for the function of immune cells: Vitamin C is necessary for the normal functioning of neutrophils, macrophages and lymphocytes, which play a key role in the destruction of pathogens. It improves their mobility, the ability to phagocytosis (the absorption of pathogens) and the production of cytokines, signal molecules, coordinating the immune response.
• Antioxidant Protection: Vitamin C neutralizes free radicals that form during inflammation and immune response. This helps to protect the cells from damage and prevents chronic inflammation.
• Collagen production stimulation: Vitamin C is necessary for the synthesis of collagen, which is an important component of the skin and mucous membranes that act as physical barriers against infections.
• Improving the assimilation of iron: Vitamin C improves the absorption of iron from plant sources, which indirectly supports the immune function, since iron is necessary for the normal operation of immune cells.

2.1.2. Sources of vitamin C.

The best sources of vitamin C include:

• Citrus fruits (oranges, lemons, grapefruits)
• Berries (strawberries, blueberries, raspberries)
• Kiwi
• Pepper (especially red and yellow)
• Broccoli
• Brussels sprouts
• Spinach
• Tomatoes
• Potato

2.1.3. Recommended dose of vitamin C

The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men. However, to maintain immunity, especially during illness, the dose can be increased to 200-500 mg per day. It is important to remember that vitamin C is water -soluble, and its excess is excreted from the body in the urine, so it is inappropriate to take very high doses and can lead to side effects, such as stomach disorder.

2.1.4. Vitamin C safety

Vitamin C is usually safe when taking recommended doses. However, high doses (more than 2000 mg per day) can cause stomach disorder, diarrhea, nausea and other side effects. People with kidney diseases should consult a doctor before taking high doses of vitamin C.

2.2. Vitamin D (calciferol)

Vitamin D is a fat -soluble vitamin that plays an important role in regulating the immune system. It helps to activate T cells that fight infections and regulates the inflammatory answer. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and cancer.

2.2.1. Vitamin D action mechanism for immunity

• Activation of T cells: Vitamin D is necessary for activating T cells that play a key role in cellular immunity, destroying infected cells and regulating the immune response.
• Regulation of inflammation: Vitamin D helps to regulate an inflammatory response, preventing excessive inflammation, which can damage tissues and weaken the immune system.
• Stimulation of the production of antimicrobial peptides: Vitamin D stimulates the production of antimicrobial peptides, such as Katelicidin and defensins, which have a direct antimicrobial effect and help destroy bacteria, viruses and fungi.
• Support for macrophages: Vitamin D improves the function of macrophages that play the role in phagocytosis of pathogens and the presentation of antigens to T-cells.

2.2.2. Sources of vitamin D

The main sources of vitamin D include:

• Sunlight: The skin produces vitamin D under the influence of sunlight.
• Fat fish (salmon, tuna, mackerel)
• Egg yolk
• Enriched products (milk, juices, flakes)
• Dietary supplements (capsules, tablets, drops)

2.2.3. Recommended dose of vitamin D

The recommended daily dose of vitamin D for adults is 600 IU (15 μg). However, to maintain immunity and increase the level of vitamin D in the blood, higher doses are often required, especially in the winter or for people with vitamin D deficiency. Many doctors recommend taking 1000-2000 Vitamin D per day, and in some cases, with a pronounced deficiency, up to 5000 IU per day under the supervision of a doctor.

2.2.4. Vitamin D

Vitamin D is usually safe when taking recommended doses. However, high doses (more than 4000 IU per day) can cause hypercalcemia (increased blood calcium), which can lead to nausea, vomiting, weakness and damage to the kidneys. People with kidney diseases, hypercalcemia, or certain drugs taking, should consult a doctor before taking high doses of vitamin D. It is important to control the level of vitamin D in the blood with prolonged use of high doses.

2.3. Vitamin E (Tocopherol)

Vitamin E is a fat -soluble vitamin, which is a powerful antioxidant. It protects cells from damage to free radicals and supports the function of immune cells. Vitamin E can also improve the function of T cells in older people.

2.3.1. Vitamin E action mechanism for immunity

• Antioxidant Protection: Vitamin E neutralizes free radicals formed during inflammation and an immune response. This helps to protect the cells from damage and prevents chronic inflammation.
• Support for T-cells: Vitamin E can improve the function of T cells, especially in older people, increasing their ability to proliferate and the production of cytokines.
• Improving the response to vaccination: Vitamin E can improve the immune response to vaccination, increasing the level of antibodies and cellular immunity.
• Regulation of inflammation: Vitamin E can help regulate the inflammatory response, reducing the production of pro -inflammatory cytokines.

2.3.2. Sources of vitamin E

The best sources of vitamin E include:

• Vegetable oils (sunflower, olive, soybean)
• Nuts (almonds, hazelnuts, peanuts)
• Seeds (sunflower, pumpkin)
• Green sheet vegetables (spinach, broccoli)
• Avocado

2.3.3. Recommended dose of vitamin E

The recommended daily dose of vitamin E for adults is 15 mg (22.4 IU). It is usually enough to receive vitamin E from food. If it is necessary to receive dietary supplements with vitamin E, you should choose a natural shape (d-alpha-toocopherol) instead of synthetic (DL-alpha-toCopherol).

2.3.4. Vitamin E safety

Vitamin E is usually safe when taking recommended doses. However, high doses (more than 1000 mg per day) can increase the risk of bleeding, especially in people taking anticoagulants. People with blood coagulation disorders should consult a doctor before taking high doses of vitamin E.

2.4. Vitamin A (Retinol)

Vitamin A is a fat-soluble vitamin that plays an important role in maintaining the integrity of the mucous membranes lining the respiratory tract, the gastrointestinal tract and the genitourinary system. These mucous membranes are important physical barriers against infections. Vitamin A is also necessary for the functioning of immune cells, such as lymphocytes.

2.4.1. Vitamin A mechanism for immunity

• Maintaining the integrity of the mucous membranes: Vitamin A is necessary to maintain the normal structure and function of the mucous membranes, which act as barriers against infections. It contributes to the formation of glycoproteins that are necessary for mucus formation.
• Support for the function of immune cells: Vitamin A is necessary for the normal functioning of lymphocytes, macrophages and other immune cells. It affects their development, differentiation and activity.
• Regulation of inflammation: Vitamin A can help regulate the inflammatory response, reducing the production of pro -inflammatory cytokines and increasing the production of anti -inflammatory cytokines.
• Improving the response to vaccination: Vitamin A can improve the immune response to vaccination, increasing the level of antibodies and cellular immunity.

2.4.2. Sources of vitamin A

Vitamin A is contained in two forms: retinol (vitamin A in pure form) and carotenoids (provitamin A, which turn into vitamin A in the body).

• Retinol: Liver, fish oil, egg yolk, dairy products.
• Carotenoids: Carrots, sweet potatoes, pumpkin, spinach, broccoli, mango, apricots.

2.4.3. Recommended dose of vitamin A

The recommended daily dose of vitamin A for adults is 900 mcg RAE (retinol equivalent) for men and 700 μg RAE for women.

2.4.4. Vitamin A safety

Vitamin A is a fat -soluble vitamin, and its excess can accumulate in the body. High doses of vitamin A can be toxic and cause symptoms such as nausea, vomiting, headache, dizziness, fatigue, skin rashes and liver damage. Pregnant women should avoid taking high doses of vitamin A, as this can lead to congenital defects in a child. It is recommended to receive vitamin A from food, and when taking dietary supplements, do not exceed the recommended dose.

2.5. B vitamins B (B6, B12, folic acid)

B vitamins play an important role in maintaining the immune system. Vitamin B6 (pyridoxin) is necessary for the production of antibodies and lymphocytes. Vitamin B12 (cobalamin) is necessary for the normal functioning of immune cells. Folic acid (vitamin B9) is necessary for the growth and division of cells, including immune cells.

2.5.1. The mechanism of action of group B vitamins on immunity

• Vitamin B6 (Pyridoxin): It is necessary for the production of antibodies and lymphocytes. It also participates in the metabolism of amino acids necessary for the synthesis of proteins of the immune system.
• Vitamin B12 (cobalamin): It is necessary for the normal functioning of immune cells, especially NK cells, which play a role in the destruction of infected cells and cancer cells. Vitamin B12 deficiency can lead to a decrease in the activity of NK cells and weakening immunity.
• Folic acid (vitamin B9): It is necessary for the growth and division of cells, including immune cells. It also participates in the synthesis of DNA and RNA necessary for the functioning of the immune system.

2.5.2. Sources of group b vitamins

• Vitamin B6: Meat, fish, poultry, bananas, potatoes, chickpeas, walnuts.
• Vitamin B12: Meat, fish, poultry, eggs, dairy products. Vitamin B12 is contained only in animal products, so it is recommended to take vitamin B12 additives to vegetarians and vegans.
• Folic acid: Green leaf vegetables (spinach, Romen salad), legumes (lentils, beans), avocados, broccoli, citrus fruits.

2.5.3. Recommended dose of B vitamins

• Vitamin B6: The recommended daily dose for adults is 1.3 mg.
• Vitamin B12: The recommended daily dose for adults is 2.4 μg.
• Folic acid: The recommended daily dose for adults is 400 mcg DFE (dietary folate equivalent).

2.5.4. B vitamins security

B vitamins are usually safe when taking recommended doses. However, high doses of vitamin B6 can cause neurological problems. High doses of folic acid can mask vitamin B12 deficiency. When taking dietary supplements with B vitamins, the recommended doses should be observed.

2.6. Zinc

Zinc is a mineral that plays an important role in the immune function. It is necessary for the development and functioning of immune cells, such as T cells and B cells. Zinc is also involved in the healing of wounds and a decrease in inflammation. Zinc deficiency is associated with an increased risk of infections.

2.6.1. The mechanism of action of zinc on immunity

• Development and functioning of immune cells: Zinc is necessary for the development and functioning of T-cells, B cells and NK cells. He participates in their proliferation, differentiation and activation.
• Antioxidant Protection: Zinc is a component of the enzyme superoxidsmouth (SOD), which is a powerful antioxidant that protects the cells from damage to free radicals.
• Wound healing: Zinc is necessary for the synthesis of collagen and wound healing. It also has anti -inflammatory properties.
• Regulation of inflammation: Zinc can help regulate the inflammatory response, reducing the production of pro -inflammatory cytokines.
• Antiviral activity: Zinc has antiviral activity against some viruses, such as the influenza and rhinovir virus (causing a cold).

2.6.2. Sources of zinc

The best sources of zinc include:

• Oysters
• Red meat
• Bird
• Legumes (lentils, beans)
• Nuts (cashews, almonds)
• Whole grain products

2.6.3. Recommended zinc dose

The recommended daily dose of zinc for adults is 11 mg for men and 8 mg for women.

2.6.4. Safety of zinc

Zinc is usually safe when taking recommended doses. However, high doses (more than 40 mg per day) can cause nausea, vomiting, disorder of the stomach and a decrease in copper assimilation. Long -term intake of high doses of zinc can lead to copper deficiency. When taking dietary supplements with zinc, the recommended doses should be observed. Zinc can also interact with some drugs such as antibiotics and diuretics.

2.7. Selenium

Selenium is a mineral that plays an important role in the immune function. It is necessary for the functioning of glutathionepexidase, an enzyme that protects the cells from damage to free radicals. Selenium also participates in the regulation of inflammation and improving the response to vaccination.

2.7.1. The mechanism of action of selenium on immunity

• Antioxidant Protection: Selenium is a component of the enzyme glutathioneperoxidase (GPX), which is a powerful antioxidant that protects the cell from damage to free radicals. GPX plays an important role in protecting immune cells from oxidative stress.
• Regulation of inflammation: Selenium can help regulate an inflammatory response, reducing the production of pro -inflammatory cytokines and increasing the production of anti -inflammatory cytokines.
• Improving the response to vaccination: Selenium can improve the immune response to vaccination, increasing the level of antibodies and cellular immunity.
• Support for T-cells: Selenium is necessary for the normal functioning of T cells that play a key role in cellular immunity.

2.7.2. Sources of Selena

The best sources of Selena include:

• Brazilian nuts
• Fish (tuna, plague, sardins)
• Meat (beef, pork)
• Bird (chicken, turkey)
• Eggs
• Whole grain products

2.7.3. Recommended dose of selenium

The recommended daily dose of selenium for adults is 55 μg.

2.7.4. Selena safety

Selenium is usually safe when taking recommended doses. However, high doses (more than 400 μg per day) can cause selenosis, which is manifested by such symptoms as nausea, vomiting, diarrhea, hair loss, fragility of nails, fatigue and neurological problems. When taking dietary supplements with selenium, the recommended doses should be observed.

2.8. Iron

Iron is a mineral necessary for many body functions, including immune function. It is involved in the transportation of oxygen in the blood and is necessary for the growth and division of cells, including immune cells. Iron deficiency can weaken the immune system and increase the risk of infections.

2.8.1. The mechanism of action of iron on immunity

• Oxygen transportation: Iron is a component of hemoglobin, which transfers oxygen in the blood. A sufficient amount of oxygen is necessary for the normal functioning of immune cells.
• The growth and division of immune cells: Iron is necessary for the growth and division of immune cells, such as lymphocytes and macrophages.
• Functioning of enzymes: Iron is a cofactor for many enzymes involved in immune reactions.
• Cytokine production: Iron affects the production of cytokines, signal molecules, coordinating the immune response.

2.8.2. Sources of iron

Iron is contained in two forms: hemic iron (contained in animal products) and non -meter iron (contained in plant products). Hemic iron is better absorbed than non -meter iron.

• Hem iron: Red meat, poultry, fish, seafood.
• Neghemian iron: Legumes (lentils, beans), spinach, tofu, iron enriched products. To improve the absorption of a non -meter iron, it is recommended to use it with vitamin C.

2.8.3. Recommended dose of iron

The recommended daily dose of adult iron is 8 mg for men and 18 mg for women. Women during pregnancy require more iron (27 mg per day).

2.8.4. Iron safety

Iron is usually safe when taking recommended doses. However, high doses of iron can cause nausea, vomiting, constipation and other side effects. An overdose of iron can be dangerous, especially for children. When taking dietary supplements with iron, the recommended doses should be observed. Iron can also interact with some drugs such as antibiotics and antacids.

Section 3: probiotics and prebiotics for immunity

3.1. What are probiotics?

Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They mainly consist of bacteria, but some types of yeast can also be probiotics. Probiotics are usually safe and useful for most people.

3.1.1. The mechanism of action of probiotics on immunity

Probiotics affect the immune system in several ways:

• Competition with pathogenic bacteria: Probiotics compete with pathogenic bacteria for nutrients and places of attachment in the intestines, preventing their growth and distribution.
• Strengthening the intestinal barrier: Probiotics strengthen the intestinal barrier, reducing its permeability and preventing the ingress of pathogens and toxins into the blood.
• The stimulation of the immune system: Probiotics stimulate the immune system, increasing the production of antibodies, cytokines and other immune factors. They can also activate immune cells, such as macrophages and NK cells.
• Regulation of inflammation: Probiotics can help regulate the inflammatory response, reducing the production of pro -inflammatory cytokines and increasing the production of anti -inflammatory cytokines.
• Improving the absorption of nutrients: Probiotics can improve the absorption of nutrients necessary for the health of the immune system, such as vitamins and minerals.

3.1.2. Sources of probiotics

Probiotics are contained in various fermented products and dietary supplements.

• Enzymed products: Yogurt, kefir, quashcast, kimchi, misso, temps, compound.
• Bad: Capsules, tablets, powders, liquids containing living probiotic bacteria.

3.1.3. The choice of probiotics

When choosing probiotics, it is important to consider the following factors:

• Bacterial strain: Various strains of probiotic bacteria have a different effect on health. It is important to choose probiotics containing strains that were clinically investigated and proved their effectiveness.
• The number of bacteria (COU): The amount of bacteria in probiotics is measured in a of the (colony -forming units). It is important to choose probiotics containing a sufficient amount of bacteria (usually from 1 to 10 billion CFO per dose).
• The viability of bacteria: It is important to choose probiotics that contain living and viable bacteria. Make sure that the product is stored correctly and has an expiration date.
• Tolerance: Some people may experience side effects from probiotics, such as bloating, gases or diarrhea. Start with a low dose and gradually increase it to evaluate tolerance.
• Quality: Choose probiotics from reliable manufacturers who test their products for quality and safety.

3.1.4. Safety of probiotics

Probiotics are usually safe for most people. However, some people may have side effects, such as bloating, gases or diarrhea. These symptoms usually take place on their own within a few days. People with a weakened immune system should consult a doctor before taking probiotics.

3.2. What are prebiotics?

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

3.2.1. The mechanism of action of prebiotics on immunity

Prebiotics affect the immune system, indirectly, through stimulation of growth and activity of probiotic bacteria:

• Stimulation of the growth of probiotic bacteria: Prebiotics serve as food for probiotic bacteria, contributing to their growth and activity. An increase in the number of probiotic bacteria in the intestine leads to the strengthening of the intestinal barrier, stimulation of the immune system and regulation of inflammation.
• Increase in the production of short -chain fatty acids (KCHK): Probiotic bacteria break down the prebiotics, forming KCHK, such as Butirate, Propionate and acetate. KCZHK has a beneficial effect on the health of the intestine, reducing inflammation, strengthening the intestinal barrier and improving the function of immune cells.
• Improving the assimilation of minerals: Prebiotics can improve the assimilation of minerals, such as calcium, magnesium and iron necessary for the health of the immune system.

** 3.2.2. Sources of the preb