Dietary supplements for immunity: how to strengthen health

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Dietary supplements for immunity: how to strengthen health

Content:

1. Immune system: Fundamentals and functioning

  • 1.1. What is immunity?
  • 1.2. Types of immunity: congenital and acquired
  • 1.3. Key organs and cells of the immune system
  • 1.4. Immune protection mechanisms: antibodies, cytokines, phagocytosis
  • 1.5. Factors affecting immunity: external and internal

2. Signs of weakened immunity

  • 2.1. Frequent colds
  • 2.2. Chronic fatigue and weakness
  • 2.3. Peretopic course of infections
  • 2.4. Skin problems: rashes, dryness, dermatitis
  • 2.5. Digestion disorders: dysbiosis, bloating

3. Life and immunity: key factors

  • 3.1. Nutrition: the role of macro- and micronutrients
    • 3.1.1. Squirrels: building material for immune cells
    • 3.1.2. Fat: necessary for the synthesis of hormones and cell membranes
    • 3.1.3. Carbohydrates: a source of energy
    • 3.1.4. Vitamins: A, C, D, E, GROUP B
    • 3.1.5. Minerals: zinc, selenium, iron, copper
  • 3.2. Sleep: The importance of a good rest for the immune system
  • 3.3. Physical activity: moderate loads to stimulate immunity
  • 3.4. Stress management: the effect of stress on the immune system and relaxation methods
  • 3.5. Refusal of bad habits: smoking and alcohol – enemies of immunity

4. Biologically active additives (dietary supplements) for immunity: review and principles of choice

  • 4.1. What are dietary supplements and how do they act?
  • 4.2. Principles of choice of dietary supplements: composition, dosage, manufacturer, contraindications
  • 4.3. Bades release forms: tablets, capsules, powders, liquids
  • 4.4. Consultation with a doctor: the need before starting dietary supplements
  • 4.5. Marking and certification of dietary supplements: what to pay attention to

5. The main groups of dietary supplements to strengthen immunity

  • 5.1. Vitamin C (ascorbic acid): role in immune protection and dosage
  • 5.2. Vitamin D (cholegalciferol): effect on immune cells and vitamin D deficiency
  • 5.3. Zinc: necessary for the functioning of immune cells
  • 5.4. Selenium: antioxidant and immunomodulator
  • 5.5. Echinacea: Stimulation of the immune system
  • 5.6. Probiotics and prebiotics: Support for intestinal microflora and immunity
  • 5.7. Omega-3 fatty acids: anti-inflammatory effect and support of immunity
  • 5.8. Garlic: natural antibiotic and immunomodulator
  • 5.9. Ginger: anti -inflammatory and antioxidant action
  • 5.10. Kurkuma (Kurkumin): anti -inflammatory and immunomodulatory effects
  • 5.11. Reishi mushrooms, Shiitaka, Maytake: immunomodulating properties
  • 5.12. Licorice root (lakrin): antiviral and immunomodulating properties
  • 5.13. Colostrum (Kolobrum): Source of Immunoglobulinov
  • 5.14. Aloe Vera: immunomodulating and antioxidant properties

6. A detailed description of dietary supplements for immunity (with an emphasis on specific components)

  • 6.1. Vitamin C: mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.1.1. Impact on collagen synthesis and wound healing
    • 6.1.2. Antioxidant properties of vitamin C
    • 6.1.3. Participation in the work of leukocytes and macrophages
    • 6.1.4. Forms of vitamin C: ascorbic acid, sodium ascorbate, liposomal vitamin C
    • 6.1.5. Symptoms of vitamin C: scurvy, weakness, bleeding gums
  • 6.2. Vitamin D: mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.2.1. The role of vitamin D in the regulation of the immune response
    • 6.2.2. Impact on the activity of T cells and v-cells
    • 6.2.3. The relationship of vitamin D deficiency to autoimmune diseases
    • 6.2.4. Forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol)
    • 6.2.5. Symptoms of vitamin D: fatigue, bone pain, muscle weakness
    • 6.2.6. Determining the level of vitamin D in the blood (25-OH vitamin D)
  • 6.3. Zinc: mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.3.1. The role of zinc in the development and functioning of immune cells
    • 6.3.2. Impact on the production of cytokines
    • 6.3.3. Antioxidant properties of zinc
    • 6.3.4. Forms of zinc: zinc gluconate, zinc picoline, zinc citrate
    • 6.3.5. Symptoms of zinc deficiency: reduction of immunity, loss of taste and smell, skin rashes
  • 6.4. Selenium: mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.4.1. The role of Selena in antioxidant protection
    • 6.4.2. Influence on the function of the thyroid gland and immunity
    • 6.4.3. Participation in the work of glutathioneperoxidase enzymes
    • 6.4.4. Selena shores: Selenometion, Selenter Sodium, Selatria
    • 6.4.5. Symptoms of selenium deficiency: reduction of immunity, muscle weakness, cardiomyopathy
  • 6.5. Echinacea: the mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.5.1. Stimulation of the activity of macrophages and NK cells
    • 6.5.2. The antiviral properties of Echinacea
    • 6.5.3. Application for the prevention and treatment of colds
    • 6.5.4. Various types of echinacea: Echinacea Purpurea, Echinacea Angustifolia, Echinacea Pallida
    • 6.5.5. Echinacea output forms: extracts, tinctures, capsules
  • 6.6. Probiotics and prebiotics: mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.6.1. The role of intestinal microflora in immunity
    • 6.6.2. Strengthening the barrier function of the intestine
    • 6.6.3. Stimulation of the production of antibodies and immune cells in the intestines
    • 6.6.4. Types of probiotics: lactobacilli, bifidobacteria
    • 6.6.5. Types of prebiotics: Inulin, fructoligosaccharides (phos)
    • 6.6.6. Sinbiotics: a combination of probiotic and prebiotic
  • 6.7. Omega-3 fatty acids: mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.7.1. Anti-inflammatory action Omega-3
    • 6.7.2. Influence on the function of immune cells
    • 6.7.3. Sources Omega-3: fish oil, linseed oil, chia seeds
    • 6.7.4. Types of omega-3: Ecosapsepentenic acid (EPA) and non-zahexenoic acid (DHA)
    • 6.7.5. Influence on the cardiovascular system and brain
  • 6.8. Garlic: mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.8.1. Antibacterial, antiviral and antifungal properties
    • 6.8.2. The content of allicine – the main active substance
    • 6.8.3. Impact on the immune system and the prevention of colds
    • 6.8.4. Ways to use garlic: fresh, in capsules, garlic oil
    • 6.8.5. Possible side effects: unpleasant odor from the mouth, heartburn
  • 6.9. Ginger: mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.9.1. Anti -inflammatory and antioxidant properties
    • 6.9.2. The content of the gingerol – the main active substance
    • 6.9.3. Impact on the immune system and relief symptoms of colds
    • 6.9.4. Methods of consuming ginger: fresh, in tea, in capsules, ginger oil
    • 6.9.5. Possible side effects: heartburn, stomach disorder
  • 6.10. Kurkuma (Kurkumin): mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.10.1. Anti -inflammatory, antioxidant and immunomodulating properties
    • 6.10.2. Curcumin content – main active substance
    • 6.10.3. Improving the absorption of curcumin using pipin (black pepper)
    • 6.10.4. Impact on various diseases, including arthritis and cancer
    • 6.10.5. Ways to use turmeric: in dishes, in capsules, turmeric oil
    • 6.10.6. Possible side effects: stomach disorder, nausea
  • 6.11. Mushrooms of Reishi, Shiitaka, Mitaka: mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.11.1. Immunomodulating properties due to the content of polysaccharides (beta-glucans)
    • 6.11.2. Strengthening the activity of macrophages and NK cells
    • 6.11.3. Antitumor properties
    • 6.11.4. Methods of consuming mushrooms: as part of dishes, in capsules, extracts
    • 6.11.5. Reishi (Ganoderma Lucidum): Support for immunity and stress reduction
    • 6.11.6. Shiitaka (Lentinula Edodes): Source of vitamin D and immunomodulator
    • 6.11.7. MAITAKA (Grifola Frondosa): Support for blood sugar and immunity
  • 6.12. Solo root (lacrice): mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.12.1. Antiviral and immunomodulating properties
    • 6.12.2. The content of glycyrisic acid – the main active substance
    • 6.12.3. Impact on the adrenal gland function and the level of cortisol
    • 6.12.4. Cough and cold
    • 6.12.5. Possible side effects: increasing blood pressure, fluid retention in the body
  • 6.13. Colostrum (colostrum): mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.13.1. Source of immunoglobulinov (IgG) and other immune factors
    • 6.13.2. Support for immunity and prevention of infections
    • 6.13.3. Improving the work of the intestine
    • 6.13.4. Application in athletes for recovery after training
    • 6.13.5. Colostrine
  • 6.14. Aloe Vera: mechanism of action, dosage, contraindications, interaction with other drugs.
    • 6.14.1. Immunomodulating and antioxidant properties
    • 6.14.2. The content of polysaccharides (Azemannana)
    • 6.14.3. Support for immunity and wound healing
    • 6.14.4. Ways to use aloe vera: gel, juice, capsules
    • 6.14.5. Possible side effects: diarrhea, stomach disorder

7. Combined dietary supplements for immunity: Advantages and disadvantages

  • 7.1. A combination of vitamins, minerals and plant extracts
  • 7.2. Synergetic effect of components
  • 7.3. Convenience of admission and integrated exposure
  • 7.4. The risk of interaction of components and individual intolerance
  • 7.5. Examples of combined dietary supplements: vitamin-mineral complexes with echinacea, probiotics with vitamin D

8. Dietary dietary supplements for children: Features of application and choice

  • 8.1. Dosages and forms of release for children
  • 8.2. The importance of consulting with a pediatrician
  • 8.3. Safety and effectiveness of dietary supplements for children
  • 8.4. Vitamin D for children: Prevention of rickets and support for immunity
  • 8.5. Probiotics for children: improving digestion and strengthening immunity

9. Dietary dietary supplements for the elderly: Features of application and choice

  • 9.1. Age -related changes in the immune system (immunostation)
  • 9.2. The need for additional vitamins and minerals
  • 9.3. Accounting for chronic diseases and drugs taken
  • 9.4. Vitamin D for older people: prevention of osteoporosis and support for immunity
  • 9.5. Probiotics for the elderly: improving digestion and strengthening immunity

10. Dietary dietary supplements during pregnancy and breastfeeding: Features of application and choice

  • 10.1. Increased need for vitamins and minerals
  • 10.2. Restrictions on the use of some dietary supplements
  • 10.3. The importance of consulting a doctor
  • 10.4. Folic acid: necessary for the development of the fetus and immunity
  • 10.5. Vitamin D: Support for the immunity of the mother and child
  • 10.6. Probiotics: improving digestion and strengthening immunity

11. Side effects and contraindications of dietary supplements for immunity

  • 11.1. Possible allergic reactions
  • 11.2. Individual intolerance to components
  • 11.3. Interaction with drugs
  • 11.4. Contraindications for certain diseases
  • 11.5. The need to comply with the dosage

12. Myths and misconceptions about dietary supplements for immunity

  • 12.1. Is dietary supplements?
  • 12.2. Can dietary supplements completely replace medicines?
  • 12.3. The more, the better: the danger of an overdose of vitamins and minerals
  • 12.4. Dietary dietary supplements have no side effects?
  • 12.5. Are all dietary supplements equally effective?

13. How to take dietary supplements for immunity: recommendations and tips

  • 13.1. Compliance with the dosage and reception mode
  • 13.2. Accounting for eating time
  • 13.3. Combination with other measures to strengthen immunity
  • 13.4. Duration of admission and the need for breaks
  • 13.5. Maintaining a dietary supplement diary and tracking changes in health status

14. Review of popular Bades for immunity

  • 14.1. Now Foods: a wide range of vitamins, minerals and plant extracts
  • 14.2. Solgar: High quality and natural ingredients
  • 14.3. Thorne Research: a scientific approach and clinically confirmed effectiveness
  • 14.4. Nature’s Bounty: affordable prices and variety of products
  • 14.5. Doctor’s Best: Innovative formulas and ingredients
  • 14.6. Evalar: domestic manufacturer, affordable prices

15. Proper nutrition to strengthen immunity: products that must be included in the diet

  • 15.1. Fruits and vegetables: sources of vitamins and antioxidants
    • 15.1.1. Citrus fruits (oranges, lemons, grapefruits): vitamin C
    • 15.1.2. Berries (blueberries, cranberries, raspberries): antioxidants
    • 15.1.3. Broccoli and other cruciferous: vitamins and antioxidants
    • 15.1.4. Carrots and sweet pepper: vitamin A
    • 15.1.5. Spinach and other green leafy vegetables: vitamins and minerals
  • 15.2. Protein products: building material for immune cells
    • 15.2.1. Low -fat meat and poultry: source of zinc and iron
    • 15.2.2. Fish: Omega-3 source source
    • 15.2.3. Eggs: source of vitamins and minerals
    • 15.2.4. Legumes: source of protein and fiber
  • 15.3. Sour -milk products: source of probiotics
    • 15.3.1. Yogurt: the content of beneficial bacteria
    • 15.3.2. Kefir: the content of beneficial bacteria
  • 15.4. Nuts and seeds: a source of vitamins, minerals and beneficial fats
    • 15.4.1. Almonds: Vitamin E
    • 15.4.2. Sunflower seeds: vitamin E
    • 15.4.3. Walnuts: omega-3 fatty acids
  • 15.5. Spices: ginger, garlic, turmeric

16. Recipes of dishes to strengthen immunity

  • 16.1. Soup with chicken and vegetables: easily digestible protein and vitamins
  • 16.2. Avocado salad, spinach and citrus fruits: vitamins, minerals and healthy fats
  • 16.3. Smuses with berries and yogurt: antioxidants and probiotics
  • 16.4. Tea with ginger, lemon and honey: anti -inflammatory and antioxidant effects
  • 16.5. Oatmeal with fruits and nuts: fiber, vitamins and minerals

17. Other ways to strengthen immunity

  • 17.1. Regular physical exercises: moderate loads to stimulate immunity
  • 17.2. Full sleep: The importance of 7-8 hours of sleep per day
  • 17.3. Stress management: relaxation and meditation methods
  • 17.4. Walks in the fresh air: vitamin D and strengthening immunity
  • 17.5. Vaccination: protection against infectious diseases
  • 17.6. Hardening: gradual increase in cold resistance

18. Frequently asked questions (FAQ) about dietary supplements for immunity

  • 18.1. What dietary supplements are best taken to strengthen immunity?
  • 18.2. How long can I take dietary supplements for immunity?
  • 18.3. Is it possible to take dietary supplements for immunity to pregnant and lactating women?
  • 18.4. What side effects can be from the intake of dietary supplements for immunity?
  • 18.5. Do I need to consult a doctor before taking dietary supplements for immunity?
  • 18.6. Can dietary supplements cure the disease?
  • 18.7. What time of day is it better to take dietary supplements?
  • 18.8. How to distinguish a high -quality dietary supplement from a fake?
  • 18.9. What to do if side effects have appeared after the dietary supplement?
  • 18.10. Is it possible to combine dietary supplements with drugs?

19. Research and scientific articles about dietary supplements for immunity (with links)

20. Glossaria of terms associated with immunity and dietary supplements

21. Useful resources and links to proven sources of information about immunity and dietary supplements

Detailed description of the sections:

1. Immune system: Fundamentals and functioning

  • 1.1. What is immunity? Immunity is the body’s ability to resist the effects of foreign agents, such as bacteria, viruses, fungi, parasites and toxins. It provides protection against infections and supports the homeostasis of the body. Immunity is not something static; This is a complex dynamic system, constantly adapting to changing environmental conditions and new threats.

  • 1.2. Types of immunity: congenital and acquired. Congenital immunity is the first line of body protection, represented by barriers (skin, mucous membranes), cells (macrophages, neutrophils, NK cells) and soluble factors (complement, interferons). It reacts quickly, but does not have specificity and immunological memory. The acquired immunity develops throughout life after contact with antigens. It is characterized by specificity (responds to a specific antigen) and immunological memory (with repeated contact with the antigen, the reaction is faster and stronger). The acquired immunity is divided into active (produced after the infection or vaccination) and passive (it turns out ready -made antibodies, for example, from mother to child).

  • 1.3. Key organs and cells of the immune system. The organs of the immune system include:

    • Bone marrow: The formation of all blood cells, including immune cells.
    • Timus (thymus iron): The ripening place of T-lymphocytes.
    • Spleen: He filters blood, removes old and damaged cells, participates in an immune response.
    • Lymphatic nodes: They filter lymph, contain immune cells, participate in an immune response.
    • Tonsils and adenoids: Protect the upper respiratory tract from infections.
    • Appendix: It can play a role in maintaining intestinal microflora and immunity. The cells of the immune system include:
    • White blood cells (white blood cells): General name for various types of immune cells.
    • Lymphocytes (T-lymphocytes, B-lymphocytes, NK cells): Participate in a specific immune response.
    • Macrophages: Fagocytics (absorb) foreign agents and activate other immune cells.
    • Neutrophils: The most common type of leukocytes participate in phagocytosis.
    • Eosinophils: Participate in the fight against parasites and allergic reactions.
    • Basophils: Participate in allergic reactions and inflammation.
    • Dendritic cells: Represent antigens T-lymphocytes.

  • 1.4. Immune protection mechanisms: antibodies, cytokines, phagocytosis.

    • Antibodies (immunoglobulins): Proteins produced by B-lymphocytes in response to antigen. They bind to the antigen, neutralize it or mark it to destroy other immune cells. There are several antibodies classes (IgG, IGM, IGA, IGE, IGD), each of which performs its own functions.
    • Cytokines: Proteins that serve as signals between immune cells. They regulate the immune response, stimulate the proliferation and differentiation of immune cells, cause inflammation and participate in the fight against infections. Examples of cytokines: interleukins, interferons, tumor necrosis factor (TNF).
    • Fagocytosis: The process of absorption and destruction of foreign agents (bacteria, viruses, damaged cells) with phagocytes (macrophages, neutrophils). Fagocytes surround an alien agent, absorb it and destroy it with the help of enzymes.

  • 1.5. Factors affecting immunity: external and internal.

    • External factors:
      • Nutrition: The disadvantage or excess of certain nutrients can weaken the immune system.
      • Dream: The lack of sleep negatively affects the immune function.
      • Physical activity: Moderate physical activity strengthen the immunity, and excessive – weaken.
      • Stress: Chronic stress suppresses the immune system.
      • Bad habits (smoking, alcohol): Weaken the immune function.
      • Infections: The transferred infections can temporarily or constantly weaken the immune system.
      • Medicines: Some drugs (for example, corticosteroids) suppress the immune system.
      • Environmental factors (air pollution, radiation): They can negatively affect immunity.
    • Internal factors:
      • Age: The immune function is reduced with age (immunostation).
      • Genetics: A genetic predisposition to certain diseases affects immunity.
      • Chronic diseases: Chronic diseases (for example, diabetes, autoimmune diseases) weaken the immune system.
      • Hormonal background: Hormonal disorders can affect the immune function.
      • The state of the intestinal microflora: Violation of the intestinal microflora (dysbiosis) weakens immunity.

2. Signs of weakened immunity

  • 2.1. Frequent colds. Frequent colds (SARS, influenza) are one of the most common signs of weakened immunity. If a person suffers from colds more than 4-6 times a year, this may indicate a decrease in immune defense. It is important to pay attention to the duration and severity of the course of the disease.

  • 2.2. Chronic fatigue and weakness. A constant feeling of fatigue and weakness, not passing even after rest, may be associated with a weakened immune system. The body spends more effort on combating infections, which leads to exhaustion.

  • 2.3. Peretopic course of infections. If infectious diseases (colds, flu, bronchitis, etc.) occur longer than usual and require longer treatment, this may indicate a decrease in immune function.

  • 2.4. Skin problems: rashes, dryness, dermatitis. The skin is a barrier that protects the body from external influences. Weakened immunity can lead to a violation of the barrier function of the skin and the development of various skin problems, such as rashes, dryness, itching, eczema, dermatitis.

  • 2.5. Digestive disorders: dysbiosis, bloating. Intestinal microflora plays an important role in the immune system. Violation of the balance of microflora (dysbiosis) can weaken the immunity and lead to various digestive problems, such as bloating, diarrhea, constipation, irritable intestine syndrome.

3. Life and immunity: key factors

  • 3.1. Nutrition: the role of macro- and micronutrients. Food plays a key role in maintaining the normal function of the immune system. The disadvantage or excess of certain nutrients can weaken the immune system.
    • 3.1.1. Squirrels: building material for immune cells. Proteins are necessary for the synthesis of antibodies, cytokines and other immune cells. Protein deficiency can lead to a decrease in immunity. Recommended protein consumption is about 0.8 grams per kilogram of body weight per day.
    • 3.1.2. Fat: necessary for the synthesis of hormones and cell membranes. Fats are necessary for the synthesis of hormones involved in the regulation of the immune response, and for the construction of cell membranes of immune cells. It is important to use useful fats, such as omega-3 fatty acids contained in fish, linen oil and chia seeds.
    • 3.1.3. Carbohydrates: a source of energy. Carbohydrates are the main source of energy for the body. However, it is important to use complex carbohydrates (vegetables, fruits, whole grains), and not simple carbohydrates (sugar, sweets) that can suppress the immune system.
    • 3.1.4. Vitamins: A, C, D, E, Group B.
      • Vitamin A: It is necessary to maintain the barrier function of the skin and mucous membranes.
      • Vitamin C: Antioxidant, participates in the work of leukocytes and macrophages.

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