Immunity under protection: Best dietary supplements

Immunity under protection: Best dietary supplements

Section 1: Immunity — the basis of health

1. 1 What is immunity? Immunity is a complex system of protecting the body from pathogenic agents, such as bacteria, viruses, fungi and parasites. It includes various organs, cells and molecules that work in agreement to detect and destroy threats. The immune system recognizes foreign substances called antigens and reacts to them to protect the body. There are two main branches of immunity: congenital and acquired. Congenital immunity is the first line of protection, providing a quick, but non -specific reaction to threats. The acquired immunity develops over time and provides more accurate and long -term protection, remembering previous meetings with antigens.

   1. 1. 1 Inborn immunity: This type of immunity is innate and present from birth. It includes physical barriers, such as leather and mucous membranes, as well as cells, such as macrophages, neutrophils and natural killers (NK cells). Congenital immunity reacts quickly, but nonspecific, that is, it reacts to a wide range of threats, without remembering them.
   2. 1. 2 Acquired immunity: This type of immunity develops over time in response to the effects of antigens. It includes cells, such as B-lymphocytes and T-lymphocytes. B-lymphocytes produce antibodies that bind to antigens and neutralize them. T-lymphocytes kill infected cells or help other cells of the immune system. The acquired immunity provides more accurate and long -term protection, remembering previous meetings with antigens and responding faster and more efficiently with repeated exposure.

2. 2 Factors affecting immunity: Many factors can affect the state of the immune system, weakening or strengthening it. These include:

   1. 2. 1 Age: The immune system develops with age, reaching the peak of effectiveness in adulthood, and then gradually weakens with age. Children and elderly people are more susceptible to infections due to immaturity or weakening of the immune system, respectively.
   2. 2. 2 Nutrition: Proper nutrition is crucial for maintaining a healthy immune system. The lack of nutrients, such as vitamins, minerals and proteins, can weaken the immunity and increase susceptibility to infections.
   3. 2. 3 Stress: Chronic stress can suppress the immune system, making the body more vulnerable to diseases. Stress releases hormones, such as cortisol, which can disrupt the work of immune cells.
   4. 2. 4 Dream: The lack of sleep can weaken the immune system, reducing the amount and activity of immune cells. During sleep, the body develops and releases cytokines that help fight infections and inflammation.
   5. 2. 5 Physical activity: Moderate physical activity can strengthen the immune system, improving blood circulation and contributing to the migration of immune cells throughout the body. However, excessive physical activity can suppress immunity.
   6. 2. 6 Chronic diseases: Some chronic diseases, such as diabetes, cardiovascular diseases and autoimmune diseases, can weaken the immune system and increase susceptibility to infections.
   7. 2. 7 Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune system, making the body more vulnerable to infections.
   8. 2. 8 Bad habits: Smoking and abuse of alcohol can weaken the immune system, damaging the immune cells and violating their function.

3. 3 Signs of weakened immunity: Recognition of signs of weakened immunity can help to take measures in a timely manner to strengthen it. These include:

   1. 3. 1 Frequent colds and infections: Frequent colds, flu, sinusitis, bronchitis and other infections can be a sign of weakened immunity.
   2. 3. 2 Slow wound healing: Slow healing of wounds and cuts may indicate that the immune system does not function properly.
   3. 3. 3 Chronic fatigue: Constant fatigue and weakness, not disappearing after rest, can be a sign of weakened immunity.
   4. 3. 4 Digestive problems: Frequent digestive disorders, such as bloating, constipation or diarrhea, can be associated with weakened immunity.
   5. 3. 5 Allergies: An increase in the frequency and severity of allergic reactions can be a sign of weakened immunity.
   6. 3. 6 Skin rashes and infections: Frequent skin rashes, eczema, dermatitis and fungal infections can indicate problems with the immune system.

Section 2: The role of dietary supplements in supporting immunity

4. 1 What are dietary supplements? Biologically active additives (dietary supplements) are products designed to supplement the diet and provide the body with additional nutrients, such as vitamins, minerals, herbs, amino acids and other substances. Bades are produced in various forms, including tablets, capsules, powders, liquids and bars. They are not medicines and are not intended for the treatment, diagnosis or prevention of diseases. However, dietary supplements can help maintain general health and strengthen the immune system.

5. 2 How do dietary supplement affect immunity? Bades can support the immune system in several ways:

   1. 2. 1 Providing the necessary nutrients: Many dietary supplements contain vitamins, minerals and other nutrients that are necessary for the normal functioning of the immune system. For example, vitamin C, vitamin D, zinc and selenium play an important role in the immune function.
   2. 2. 2 Strengthening immune cells: Some dietary supplements can strengthen immune cells, making them more effective in the fight against infections. For example, echinacea and probiotics can stimulate the activity of immune cells.
   3. 2. 3 Reducing inflammation: Some dietary supplements have anti -inflammatory properties that can help reduce inflammation in the body. Chronic inflammation can weaken the immune system, so a decrease in inflammation can help strengthen immunity.
   4. 2. 4 Support for intestinal health: The intestines plays an important role in the immune function, since it contains most of the body’s immune cells. Probiotics and other dietary supplements that support intestinal health can help strengthen immunity.

6. 3 The importance of consulting a doctor: Before taking any dietary supplements, it is important to consult a doctor. This is especially important for people with chronic diseases taking medications or pregnant or nursing women. The doctor can evaluate your health status and determine which dietary supplements can be useful for you, and also help to avoid possible side effects and drug interactions. Self -medication can be dangerous.

Section 3: The best dietary supplement to support immunity

7. 1 Vitamin C: Vitamin C is a powerful antioxidant that helps protect the cells from damage caused by free radicals. It also plays an important role in the immune function, stimulating the production and activity of immune cells. Vitamin C can help reduce the duration and severity of the cold.

   1. 1. 1 The mechanism of action: Vitamin C enhances the function of neutrophils and lymphocytes, key cells of the immune system. It also participates in the synthesis of collagen, an important component of barrier tissues, such as skin and mucous membranes.
   2. 1. 2 Recommendations for use: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. However, to support immunity, you can take higher doses, for example, 500-1000 mg per day. It is important to remember that vitamin C is water, so excess is excreted from the body in the urine.
   3. 1. 3 Sources of vitamin C: Vitamin C is found in citrus fruits, berries, kiwi, pepper and other fruits and vegetables. Bades with vitamin C are available in various forms, such as tablets, capsules, powders and chewing sweets.

8. 2 Vitamin D: Vitamin D plays an important role in immune function, helping to regulate the activity of immune cells. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and other health problems.

   1. 2. 1 The mechanism of action: Vitamin D activates genes that regulate the immune response. It also contributes to the production of antimicrobial peptides that help fight infections.
   2. 2. 2 Recommendations for use: The recommended daily dose of vitamin D is 600 IU (international units) for adults. However, many people need more vitamin D, especially in the winter months, when the effects of sunlight is limited. A blood test can determine the level of vitamin D and help set the optimal dose.
   3. 2. 3 Sources of vitamin D: Vitamin D is produced in the skin under the influence of sunlight. It is also contained in oily fish, egg yolk and enriched products, such as milk and flakes. Bades with vitamin D are available in various forms, such as tablets, capsules, liquids and chewing sweets. It is important to choose vitamin D3 (cholecalciferol), which is better absorbed by the body than vitamin D2 (ergocalciferol).

9. 3 Zinc: Zinc is an important mineral that plays a key role in the immune function. It is necessary for the development and functioning of immune cells, as well as for the production of antibodies. Zinc deficiency is associated with an increased risk of infections, slowed down by wound healing and other health problems.

   1. 3. 1 The mechanism of action: Zinc is involved in the regulation of the activity of many enzymes and proteins necessary for the immune function. It also helps to protect the cells from damage caused by free radicals.
   2. 3. 2 Recommendations for use: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. To support immunity, you can take higher doses, for example, 15-30 mg per day. It is important not to exceed the recommended dose of zinc, as this can lead to side effects, such as nausea, vomiting and diarrhea.
   3. 3. 3 Sources of zinc: Zinc is contained in meat, poultry, seafood, nuts, seeds and legumes. Bades with zinc are available in various forms, such as tablets, capsules, loaves and liquids. Zinc in the form of picoline or citrate is better absorbed by the body than zinc oxide.

10. 4 Selenium: Selenium is an important mineral that plays the role of antioxidant and supports the immune function. It is necessary for the proper operation of immune cells and antibodies. Selenium deficiency is associated with an increased risk of infections, autoimmune diseases and cancer.

    1. 4. 1 The mechanism of action: Selenium is a component of enzymes called selenoproteins, which have antioxidant properties and protect cells from damage. He also participates in the regulation of the immune response.
    2. 4. 2 Recommendations for use: The recommended daily dose of selenium is 55 mcg for adults. To support immunity, you can take higher doses, for example, 100-200 mcg per day. It is important not to exceed the recommended dose of selenium, as this can lead to side effects, such as hair loss, nausea and fatigue.
    3. 4. 3 Sources of Selena: Selenium is found in Brazilian nuts, seafood, meat, poultry and grain. Bades with selenium are available in various forms, such as tablets, capsules and liquids.

11. 5 SOUTINATEA: Echinacea is a grass that is traditionally used to support the immune system. It can help stimulate the activity of immune cells and reduce the duration and severity of the common cold.

    1. 5. 1 The mechanism of action: Echinacea contains active compounds that stimulate the production of immune cells and increase their activity. It also has anti -inflammatory properties.
    2. 5. 2 Recommendations for use: Echinacea is available in various forms, such as capsules, tablets, tinctures and tea. The dosage varies depending on the form of echinacea. It is important to follow the instructions on the packaging. Echinacea is usually taken at the first signs of colds or influenza.
    3. 5. 3 Cautions: Echinacea can cause allergic reactions in some people. People with autoimmune diseases should consult a doctor before taking Echinacea.

12. 6 Probiotics: Probiotics are living microorganisms that bring health benefits when they are used in sufficient quantities. They can help improve intestinal health, which plays an important role in the immune function. Probiotics can strengthen the immune system, stimulating the activity of immune cells and reducing inflammation.

    1. 6. 1 The mechanism of action: Probiotics compete with harmful bacteria in the intestines, helping to maintain a healthy balance of microflora. They can also stimulate the production of antibodies and strengthen the barrier function of the intestine.
    2. 6. 2 Recommendations for use: Probiotics are available in various forms, such as capsules, tablets, powders and yogurts. It is important to choose probiotics containing various strains of beneficial bacteria, such as Lactobacillus and Bifidobacterium. The dosage varies depending on the product.
    3. 6. 3 Sources of probiotics: Probiotics are found in fermented products, such as yogurt, kefir, sauerkraut and kimchi.

13. 7 Beta-glucan: Beta-glucans are polysaccharides that are contained in the cell walls of mushrooms, yeast and cereals. They can help strengthen the immune system, stimulating the activity of immune cells.

    1. 7. 1 The mechanism of action: Beta-glucans are associated with receptors on immune cells, activating them and increasing their ability to fight infections.
    2. 7. 2 Recommendations for use: Beta-glucans are available in the form of capsules and powders. The dosage varies depending on the product.
    3. 7. 3 Sources of beta-glucans: Beta-glucans are found in mushrooms (for example, Reishi, Shiitaka, Metake), yeast and cereals (for example, oats, barley).

14. 8 Buzina: Buzina is a berry that is traditionally used to treat colds and influenza. It contains antioxidants and can help reduce the duration and severity of symptoms.

    1. 8. 1 The mechanism of action: Buzina contains antioxidants, such as anthocyans that protect the cells from damage. It can also have antiviral properties.
    2. 8. 2 Recommendations for use: Buzina is available in various forms, such as syrup, capsules, tablets and candies. The dosage varies depending on the product. Buzin is usually taken at the first signs of a cold or influenza.
    3. 8. 3 Cautions: An immense berries and stems of an elderberry contain toxic substances and should not be eaten.

15. 9 Curcumin: Kurkumin is an active ingredient in turmeric, spices that have anti -inflammatory and antioxidant properties. It can help strengthen the immune system, reducing inflammation and protecting the cells from damage.

    1. 9. 1 The mechanism of action: Kurkumin blocks molecules involved in the inflammatory process. It also has antioxidant properties that help protect the cells from damage caused by free radicals.
    2. 9. 2 Recommendations for use: Kurkumin is available in the form of capsules and powders. It is important to take curcumin with piperin (black pepper extract), which improves its absorption.
    3. 9. 3 Curkumin sources: Kurkumin is contained in turmeric.

Section 4: How to choose the right dietary supplement for immunity

16. 1 Quality and safety: When choosing dietary supplements for immunity, it is important to pay attention to their quality and safety. Look for products that have passed third -party testing for cleanliness and compliance with the declared ingredients. Products certified by NSF International, USP or Consumerlab are usually considered more reliable.

17. 2 Composition: Carefully study the composition of dietary supplements and make sure that they contain the ingredients in effective doses. Avoid products containing artificial additives, dyes and preservatives.

18. 3 Output form: Bades are available in various forms of release, such as tablets, capsules, powders, liquids and chewing sweets. Choose a form that is most convenient for you.

19. 4 Reviews and recommendations: Read reviews about various dietary supplements and seek advice to a doctor or other health specialists.

20. 5 Price: The price of dietary supplements can vary depending on the brand, ingredients and output forms. Not always the most expensive product is the best. Compare prices and choose a product that corresponds to your budget.

21. 6 Side effects and interactions: Some dietary supplements can cause side effects or interact with medicines. It is important to consult a doctor before taking any dietary supplements, especially if you have chronic diseases or you take medications.

Section 5: Lifestyle to maintain immunity

22. 1 Healthy nutrition: A balanced diet, rich in fruits, vegetables, whole grains and low -fat protein, is crucial for maintaining a healthy immune system.

    1. 1. 1 Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and antioxidants that help protect the cells from damage and strengthen the immune system.
    2. 1. 2 Whole grain products: All -grain products are rich in fiber, which maintains intestinal health and contributes to the growth of beneficial bacteria.
    3. 1. 3 Low -fat protein: Protein is necessary for the production of immune cells and antibodies.

23. 2 Regular physical exercises: Moderate physical exercises can strengthen the immune system, improving blood circulation and contributing to the migration of immune cells throughout the body.

24. 3 Sufficient sleep: The lack of sleep can weaken the immune system, reducing the amount and activity of immune cells.

25. 4 Stress management: Chronic stress can suppress the immune system, making the body more vulnerable to diseases. It is important to find stress control methods, such as meditation, yoga, or conducting time in nature.

26. 5 Refusal of bad habits: Smoking and abuse of alcohol can weaken the immune system, damaging the immune cells and violating their function.

27. 6 Hygiene: Compliance with hygiene rules, such as frequent hand washing, can help prevent the spread of infections.

Section 6: Special situations and dietary supplements

28. 1 Pregnancy and breastfeeding: During pregnancy and breastfeeding, it is important to approach the reception of dietary supplements with caution. Some dietary supplements can be unsafe for pregnant or nursing women. Consult a doctor before taking any dietary supplements during pregnancy or breastfeeding.

29. 2 Children: Children need a sufficient amount of nutrients to maintain the growth and development of the immune system. However, some dietary supplements can be unsafe for children. Consult a doctor before taking any dietary supplements by children.

30. 3 Elderly people: With age, the immune system weakens, so older people may need additional support for immunity. Some dietary supplements can be especially useful for the elderly, such as vitamin D, vitamin C and zinc.

31. 4 Chronic diseases: People with chronic diseases should consult a doctor before taking any dietary supplements. Some dietary supplements can interact with medicines or worsen the state of health.

Section 7: Prospects and research

32. 1 New research: Scientific research continues to study the influence of various dietary supplements on the immune system. New studies can identify new dietary supplements or new methods of using existing dietary supplements to support immunity.

33. 2 Individual approach: The approach to maintaining immunity should be individual and take into account the features of each person. Consultation with a doctor or other health specialist can help determine which dietary supplements and lifestyle are most suitable for you.

Section 8: Recommendations

34. 1 Remember that dietary supplements are an addition to a healthy lifestyle, and not replacing it. Focus on a balanced diet, regular physical exercises, enough sleep and stress.

35. 2 Consult a doctor before taking any dietary supplements, especially if you have chronic diseases or you take medications.

36. 3 Choose dietary supplements from reliable manufacturers and pay attention to their quality and safety.

37. 4 Do not exceed the recommended dose of dietary supplements.

38. 5 Be patient and remember that it takes time to achieve results.