Dietary supplements for immunity: strengthen body protection

Posted on by

Dietary supplements for immunity: strengthen body protection

Section 1: The immune system – the basis of health

  1. 1 What is immunity?

    Immunity is a complex system in the body that is responsible for recognizing and neutralizing foreign agents, such as bacteria, viruses, fungi, parasites and other potentially dangerous substances. It works as a domestic army, protecting us from diseases around the clock. There are different types of immunity:

    • Inborn immunity: This is the first line of defense with which we are born. It consists of physical barriers (leather, mucous membranes), chemical barriers (acidity of the stomach) and cells (phagocytes, NK cells), which nonspecific attack any foreign agents.
    • Acquired immunity: This type of immunity develops with time when the body encounters various pathogens. It includes cellular (T-lymphocytes) and humoral (b lymphocytes, antibodies) immunity, which are specifically aimed at certain pathogens and remember them for future protection.
    • Passive immunity: This is a temporary immunity received from another source, for example, from mother to child through placenta or breast milk, or by introducing antibodies.

  2. 2 How does the immune system work?

    The immune system functions as a complex network of interacting cells, tissues and organs. Key components include:

    • The cells of the immune system:

      • Lymphocytes (T cells, B cells, NK cells): They play a central role in acquired immunity, recognizing and destroying specific pathogens. T-cells are of different types: Helpers (help other immune cells), killers (destroy infected cells) and regulatory (suppress the immune response to prevent autoimmune reactions). B cells produce antibodies that neutralize pathogens and mark them for destruction. NK cells kill infected or tumor cells without prior sensitization.
      • Phagocytes (macrophages, neutrophils, dendritic cells): Seeing and digesting pathogens and cell garbage. Macrophages also play a role in activating T-cells. Dendritis cells present antigens of T-cells, initiating an adaptive immune response.
      • Basophils, eosinophils, mast cells: Participate in allergic reactions and the fight against parasites.

    • The organs of the immune system:

      • Bone marrow: It produces all blood cells, including immune cells.
      • Timus (thymus iron): The ripening place of T-lymphocytes.
      • Lymphatic nodes: They filter lymph and contain immune cells that are activated when pathogens are detected.
      • Spleen: He filters blood, removes old and damaged cells and contains immune cells that respond to antigens in the blood.
      • Tonsils and adenoids: Protect the upper respiratory tract from infections.
      • Payerovs Plashki: Lymphoid tissues in the small intestine that protect against intestinal infections.

    • Molecules of the immune system:

      • Antibodies (immunoglobulins): Proteins produced by b lymphocytes, which specifically bind to antigens and neutralize them.
      • Cytokines: Signal molecules that regulate the immune response. Interleukins (IL), interferons (IFN), tumor necrosis factor (TNF) – examples of cytokines.
      • Complement: The blood protein system, which enhances the immune response, destroys pathogens and promotes inflammation.

    With the invasion of the pathogen, the immune system launches a cascade of reactions. Congenital immunity reacts immediately, but nonspecific. If the pathogen cannot be destroyed by innate immunity, acquired immunity is activated. T-cells and B cells recognize the antigens of pathogen and launch a specific immune response, which includes the destruction of infected cells and the production of antibodies. After the infection passes, the immune system “remembers” the pathogen, and with repeated invasion reacts faster and more efficiently.

  3. 3 Factors affecting immunity

    Many factors can affect the function of the immune system. Some of the most important include:

    • Age: The immune system is the most powerful aged 20 to 40 years. With age, the immune function is reduced (immunostation), which makes people more susceptible to infections and other diseases. Children also have an unripe immune system and are more vulnerable to infections.
    • Nutrition: The lack of nutrients, such as vitamins (A, C, D, E, B6, B12, folic acid), minerals (zinc, selenium, iron, copper) and proteins, can weaken the immune system.
    • Stress: Chronic stress suppresses the immune function, increasing the risk of diseases. Stress causes the release of cortisol, which can inhibit the activity of immune cells.
    • Lack of sleep: 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, and excessive physical activity can weaken it.
    • Environment: Air pollution, pesticides and other toxins can weaken the immune system.
    • Medical conditions: Some diseases, such as HIV/AIDS, diabetes, cancer and autoimmune diseases, weaken the immune system.
    • Medicines: Some drugs, such as corticosteroids and immunosuppressants, suppress the immune system.
    • Smoking: Smoking damages immune cells and increases the risk of infections.
    • Alcohol: Alcohol abuse weakens the immune system and increases the risk of infections.
    • Microbiotic intestinal: Healthy intestinal microbiota plays an important role in maintaining immunity. Dysbiosis (microbiotic balance) can weaken the immune system.

Section 2: Dietrs for immunity – review and principles of choice

  1. 1 What are dietary supplements?

    Dietary supplements (biologically active additives) are concentrates of natural or natural biologically active substances, designed for direct intake with food or introduction to food products in order to enrich the ration with individual food or biologically active substances and their complexes, as well as to increase the adaptive capabilities of the body to adverse environmental factors. Bades are not drugs and are not intended for the treatment of diseases. They are designed to maintain health and prevention of diseases.

  2. 2 Principles of choosing dietary supplements for immunity

    The choice of dietary supplements for immunity should be conscious and based on the following principles:

    • Evaluation of the state of the immune system: Before taking any dietary supplements, it is advisable to assess the state of your immune system. This can be done by consulting a doctor and taking blood tests that will show the level of immune cells and antibodies.
    • Definition of needs: It is necessary to determine which aspects of the immune system require support. For example, if a person often suffers from colds, dietary supplements may be useful to him that increase the activity of congenital immunity. If a person suffers from allergies, dietary supplements that regulate the immune response may be useful to him.
    • The choice of quality products: It is important to choose dietary supplements from reliable manufacturers with a good reputation and providing information about the quality and safety of their products. Pay attention to the availability of quality certificates (for example, GMP).
    • Study of the composition: It is necessary to carefully study the composition of the dietary supplement and make sure that it contains ingredients that are really effective for strengthening immunity. Bades with dubious or unproven ingredients should be avoided.
    • Consultation with a doctor: Before taking dietary supplements, you need to consult a doctor, especially if you have any diseases or take any medicine. The doctor will be able to evaluate your needs and recommend the most suitable dietary supplements.
    • Dosage compliance: It is necessary to strictly observe the dosage indicated on the package of the dietary supplement. Exceeding the dosage can be harmful to health.
    • Evaluation of effectiveness: After the start of taking dietary supplements, it is necessary to evaluate its effectiveness. If no positive changes are observed within a few weeks or months, you should stop taking the dietary supplement and consult a doctor.
    • Individual approach: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. What is effective for one person can be ineffective for another.

  3. 3 Forms of producing dietary supplements for immunity

    Dietary dietary supplements are available in various forms:

    • Tablets and capsules: These are the most common forms of dietary supplements. They are convenient to use and allow you to accurately dose active substances.
    • Powders: Powers can be dissolved in water or other drinks. They are suitable for people who experience difficulties with swallowing tablets or capsules.
    • Liquids (syrups, solutions, drops): Liquid forms of dietary supplements are quickly absorbed into the blood and are suitable for children and people with diseases of the gastrointestinal tract.
    • Tea drinks: Tea drinks with herbs and vitamins can have a general strengthening effect on the body and maintain immunity.
    • Gelatin pastilles (jelly sweets): This form of dietary supplements is attractive to children and adults who do not like to swallow tablets or capsules.

Section 3: The main ingredients of dietary supplements for immunity

  1. 1 Vitamin C (ascorbic acid)

    Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It also participates in the synthesis of collagen, which is necessary for the health of the skin, bones and blood vessels. Vitamin C plays an important role in the functioning of the immune system, stimulating the activity of immune cells, such as phagocytes and T-lymphocytes. It also enhances the production of interferon, which protects cells from viral infections. The deficiency of vitamin C can weaken the immune system and increase the risk of infections.

    • The mechanism of action:

      • Antioxidant protection: neutralizes free radicals formed in the process of an immune response.
      • Stimulation of leukocytes: increases the production and activity of leukocytes, including neutrophils and lymphocytes.
      • Strengthening phagocytosis: improves the ability of phagocytes to absorb and destroy pathogens.
      • Support for barrier functions: strengthens epithelial barriers, preventing the penetration of infections.
      • Collagen synthesis: necessary to maintain the integrity of tissues and skin, which are the first line of protection.

    • Recommended dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. However, higher doses can be useful to strengthen immunity, up to 1000 mg per day. It is important to consider that high doses of vitamin C can cause side effects, such as stomach and diarrhea.

    • Sources: Citrus fruits, kiwi, strawberries, bell pepper, broccoli, spinach.

  2. 2 Vitamin D (calciferol)

    Vitamin D plays an important role in regulating the immune system. It helps to activate T-lymphocytes that play a key role in the fight against infections. Vitamin D is also involved in the production of antimicrobial peptides that protect the body from bacteria and viruses. Vitamin D deficiency is associated with an increased risk of infections, autoimmune diseases and cancer.

    • The mechanism of action:

      • Modulation of the immune response: regulates the activity of T cells and B cells, maintaining the balance of the immune system.
      • Activation of macrophages: enhances the phagocytic activity of macrophages, which contributes to the destruction of pathogens.
      • The production of antimicrobial peptides: stimulates the synthesis of Katelicidine and defensins with antibacterial and antiviral properties.
      • Reducing inflammation: helps reduce excessive inflammation caused by an immune response.

    • Recommended dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. However, many people need higher doses, especially in the winter months, when sunlight is limited. The dosage of vitamin D should be individual and determined by the doctor based on the results of blood tests at the level of vitamin D.

    • Sources: Bold fish (salmon, tuna, sardines), egg yolks, mushrooms, enriched products (milk, juices).

  3. 3 Zinc

    Zinc is an important trace element that is necessary for the functioning of many enzymes and immune cells. It is involved in the development and functioning of T-lymphocytes and B-lymphocytes, as well as in the production of antibodies. Zinc also has antioxidant properties and protects cells from damage. Zinc deficiency can weaken the immune system and increase the risk of infections.

    • The mechanism of action:

      • Support for the development and functioning of immune cells: necessary for differentiation and activation of T-lymphocytes and B-lymphocytes.
      • Antioxidant protection: protects cells from oxidative stress caused by free radicals.
      • Regulation of inflammation: helps to control inflammatory processes in the body.
      • Support for the integrity of epithelial barriers: strengthens the barrier functions of the skin and mucous membranes.
      • Antiviral activity: inhibits the replication of some viruses.

    • Recommended dosage: The recommended daily dose of zinc is 8 mg for women and 11 mg for men.

    • Sources: Oysters, red meat, poultry, legumes, nuts, seeds.

  4. 4 Selenium

    Selenium is an important trace element that is involved in the functioning of the immune system and has antioxidant properties. It is necessary for the production of glutathionepexidase, an enzyme that protects the cells from damage caused by free radicals. Selenium also plays a role in the regulation of an immune response and enhances the activity of immune cells. Selenium deficiency can weaken the immune system and increase the risk of infections and autoimmune diseases.

    • The mechanism of action:

      • Antioxidant protection: participates in the synthesis of glutathioneperoxidase, powerful antioxidant enzyme.
      • Support for the functioning of immune cells: necessary for the activation and functioning of T-lymphocytes, B-lymphocytes and NK cells.
      • Regulation of inflammation: helps reduce inflammatory processes in the body.
      • Strengthening antiviral protection: enhances the immune response to viral infections.

    • Recommended dosage: The recommended daily dose of selenium is 55 mcg for adults.

    • Sources: Brazilian nuts, tuna, sardines, eggs, sunflower seeds.

  5. 5 Room sa

    Echinacea is a medicinal plant that is traditionally used to strengthen immunity and treatment of colds. It contains active substances, such as polysaccharides, alkaloids and flavonoids that stimulate the activity of immune cells, such as macrophages and NK cells. Echinacea also has anti -inflammatory and antioxidant properties.

    • The mechanism of action:

      • Stimulation of phagocytosis: enhances the activity of macrophages and neutrophils, contributing to the destruction of pathogens.
      • An increase in the production of cytokines: stimulates the production of interleukins and interferons that regulate the immune response.
      • Activation of NK cells: enhances the activity of natural killers (NK cells), which destroy infected cells.
      • Anti -inflammatory effect: reduces inflammatory processes in the body.

    • Recommended dosage: The dosage of echinacea depends on the form of the release and concentration of active substances. It is usually recommended to take 300-500 mg of echinacea extract 2-3 times a day.

    • Contraindications: Echinacea should not be taken by people with autoimmune diseases, allergies to plants of the family of compound and pregnant women.

  6. 6 Probiotics

    Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. They support the health of intestinal microbiota, which plays an important role in the functioning of the immune system. Probiotics help strengthen the intestinal barrier, prevent the growth of pathogenic bacteria and stimulate the production of immune cells.

    • The mechanism of action:

      • Strengthening the intestinal barrier: improve the integrity of the intestinal mucosa, preventing the penetration of pathogens.
      • Competition with pathogens: compete with pathogenic bacteria for nutrients and places of attachment in the intestines.
      • Production of antimicrobial substances: bacteriocins and other substances are secreted that suppress the growth of pathogenic bacteria.
      • Stimulation of the immune response: they activate immune cells in the intestines, such as lymphocytes and macrophages.
      • Improving digestion: help to digest food and absorb nutrients.

    • Recommended dosage: The dosage of probiotics is measured in a of the (colony -forming units). It is usually recommended to take 1-10 billion COMNITICS per day.

    • Sources: Yogurt, kefir, sauerkraut, kimchi, fermented products.

    • The most common types of probiotics: Lactobacillus, Bifidobacterium, Saccharomyces boulardii.

  7. 7 Beta-glucan

    Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi, yeast and some plants. They have immunomodulating properties and can stimulate the activity of immune cells, such as macrophages and NK cells. Beta-glucans can also enhance the production of cytokines that regulate the immune response.

    • The mechanism of action:

      • Activation of macrophages: bind to receptors on macrophages, stimulating their activity and phagocytic function.
      • An increase in the production of cytokines: stimulate the production of interleukins and interferons that regulate the immune response.
      • Strengthening the activity of NK cells: enhance the activity of natural killers (NK cells), which destroy infected cells.
      • Improving antimicrobial protection: enhance the immune response to bacterial, viral and fungal infections.

    • Recommended dosage: The dosage of beta-glucans varies depending on the source and form of release. It is usually recommended to take 50-200 mg of beta-glucans per day.

    • Sources: Yeast, mushrooms (Reishi, Shiitaka, Metack), oats, barley.

  8. 8 Elder (Sambucus nigra)

    Buzina is a plant that is traditionally used to treat colds and influenza. Busy berries contain anthocyans that have antioxidant and antiviral properties. Buzina extract can help reduce the duration and severity of the symptoms of colds and influenza.

    • The mechanism of action:

      • Antiviral activity: inhibits the replication of influenza viruses, preventing their spread in the body.
      • Antioxidant protection: protects cells from damage caused by free radicals.
      • Anti -inflammatory effect: reduces inflammatory processes in the body.
      • Stimulation of the immune response: enhances the immune response to viral infections.

    • Recommended dosage: The dosage of an elderberry extract depends on the form of release and concentration of active substances. It is usually recommended to take 15 ml of an elderberry syrup or 175 mg of an elderberry extract several times a day.

    • Contraindications: It is not recommended to use raw berries of an elderberry, as they can be toxic. Buzin should not be taken by people with autoimmune diseases and pregnant women.

  9. 9 Collostra (colostrum)

    Collustration is the first portion of milk secreted by mammals after childbirth. It is rich in antibodies, immune factors and growth factors. The column can help strengthen the immune system, improve intestinal health and accelerate recovery after diseases.

    • The mechanism of action:

      • Passive immunity: contains antibodies (immunoglobulins), which provide passive immunity, protecting from infections.
      • Support for the intestinal barrier: improves the integrity of the intestinal mucosa, preventing the penetration of pathogens.
      • Growth factors: contains growth factors that stimulate tissue growth and restoration.
      • Anti -inflammatory effect: reduces inflammatory processes in the body.
      • Support for the immune response: enhances the immune response to infection.

    • Recommended dosage: The dosage of the column depends on the form of the release and concentration of active substances. It is usually recommended to take 1-3 grams of column per day.

Section 4: Synergetic effect of dietary supplements for immunity

  1. 1 Combination of dietary supplements to enhance the effect

    Some dietary supplements for immunity can have a synergistic effect, enhancing the effect of each other with joint use. For example, vitamin C and zinc can improve each other’s absorption and enhance antioxidant protection. Probiotics and prebiotics (substances that feed beneficial bacteria) can jointly improve the health of intestinal microbiots and strengthen immunity. Echinacea and vitamin C can jointly stimulate the activity of immune cells and enhance antiviral protection.

    Examples of synergistic combinations:

    • Vitamin D + Vitamin K2: Vitamin K2 helps to direct calcium in the bone, which is especially important when taking vitamin D, which helps to absorb calcium.
    • Kurkumin + Piperin: Piperin (contained in black pepper) increases the bioavailability of turcumumin, improving its absorption and efficiency.
    • Iron + vitamin C: Vitamin C improves the absorption of iron, especially the black iron contained in plant products.
    • Probiotics + Prebiotics: Prebiotics serve as a nutrient medium for probiotics, contributing to their growth and reproduction in the intestines.

    However, it is important to consider that not all combinations of dietary supplements are safe and effective. Before combining dietary supplements, you need to consult a doctor in order to avoid undesirable interactions and side effects.

Section 5: The role of lifestyle in strengthening immunity

  1. 1 Proper nutrition

    Proper nutrition is the basis of strong immunity. The diet should be balanced and contain a sufficient amount of vitamins, minerals, proteins, fats and carbohydrates. It is important to use a lot of fruits and vegetables that are rich in antioxidants and other useful substances. Processed foods, sugar and harmful fats should be avoided, which can weaken the immune system.

    • The basic principles of proper nutrition for immunity:

      • The use of a large number of fruits and vegetables: it is recommended to eat at least 5 portions of fruits and vegetables per day.
      • The inclusion of protein products in the diet: protein is necessary for the synthesis of antibodies and other immune cells.
      • The use of healthy fats: omega-3 fatty acids contained in fish, nuts and seeds have anti-inflammatory properties.
      • Limiting sugar consumption, processed products and harmful fats: these products can weaken the immune system.
      • Maintaining healthy intestinal microbiots: the use of fermented products and probiotics.

  2. 2 Regular physical activity

    Moderate physical activity strengthens the immune system, improves blood circulation and helps to remove toxins from the body. Regular training increase the quantity and activity of immune cells, such as T-lymphocytes and NK cells. However, excessive physical activity can weaken the immune system, so it is important to observe the measure.

    • Physical activity recommendations to strengthen immunity:

      • Engage in moderate physical activity of at least 150 minutes a week.
      • Include aerobic exercises in the training program (walking, running, swimming, cycling) and strength exercises.
      • Avoid excessive physical activity.
      • Listen to your body and give it enough time to restore.

  3. 3 Healthy sleep

    The lack of sleep weakens the immune system, reduces the amount and activity of immune cells. During sleep, the body is restored and produces immune cells. Regular and healthy sleep is an important factor for maintaining strong immunity.

    • Healthy sleep recommendations:

      • Try to go to bed and wake up at the same time every day.
      • Create comfortable sleeping conditions: a dark, quiet and cool room.
      • Avoid the use of caffeine and alcohol before bedtime.
      • Limit the use of electronic devices before bedtime.
      • If you experience sleep problems, consult a doctor.

  4. 4 Stress management

    Chronic stress suppresses the immune system, increasing the risk of diseases. It is important to learn how to effectively manage stress using various methods, such as meditation, yoga, breathing exercises, nature walks and communication with friends and relatives.

    • Stress management methods:

      • Meditation: helps to relax and reduce stress.
      • Yoga: combines physical exercises, breathing techniques and meditation.
      • Respiratory exercises: help to calm down and reduce the alarm.
      • Natural walks: reduce stress and improve mood.
      • Communication with friends and relatives: the support of loved ones helps to cope with stress.
      • Hobbies and hobbies: Classes of your favorite thing help to relax and distract from problems.

  5. 5 Rejection of bad habits

    Smoking and alcohol abuse weaken the immune system and increase the risk of infections and other diseases. The abandonment of these bad habits is an important step to strengthen immunity.

    • The influence of smoking and alcohol on immunity:

      • Smoking: damages immune cells, reduces the amount of antibodies and increases the risk of infections.
      • Alcohol: suppresses the function of immune cells, increases the risk of infections and inflammatory diseases.

Section 6: Dietrs for immunity in children

  1. 1 Features of the immune system of children

    The immune system of children is in development and differs from the immune system of adults. Children are more susceptible to infections, since their immune system is not yet fully formed and does not have enough antibodies. It is important to support the immune system of children with the help of proper nutrition, a healthy lifestyle and, if necessary, dietary supplements.

  2. 2 What dietary supplements are suitable for children?

    When choosing dietary supplements for children, it is necessary to take into account the age of the child, his individual characteristics and the presence of any diseases. It is important to choose dietary supplements designed specifically for children and having a safe composition.

    • The main dietary supplements for immunity in children:

      • Vitamin D: It is important for the development of bones and the immune system.
      • Vitamin C: It has antioxidant properties and stimulates the activity of immune cells.
      • Zinc: It is necessary for the functioning of immune cells.
      • Probiotics: Support the health of intestinal microbiots and strengthen immunity.
      • SOUTINATEA: It can help reduce the duration and severity of the symptoms of colds.

    Before taking dietary supplements, the child needs to consult a pediatrician.

Section 7: Dietary dietary supplements in old age

  1. 1 Features of the immune system in old age

    With age, the immune function is reduced (immunostation), which makes the elderly more susceptible to infections and other diseases. It is important to maintain the immune system in old age with the help of proper nutrition, a healthy lifestyle and, if necessary, dietary supplements.

  2. 2 What dietary supplements are suitable for the elderly?

    When choosing dietary supplements for older people, it is necessary to take into account age, the presence of any diseases and medications taken. It is important to choose dietary supplements designed specifically for the elderly and have a safe composition.

    • The main dietary supplements for immunity in the elderly:

      • Vitamin D: It is important for maintaining bone tissue and immune system.
      • Vitamin B12: It is necessary for the functioning of the nervous system and the immune system.
      • Zinc: It is necessary for the functioning of immune cells.
      • Selenium: It has antioxidant properties and supports the immune function.
      • Probiotics: Support the health of intestinal microbiots and strengthen immunity.

    Before taking dietary supplements, an elderly person needs to consult a doctor.

Section 8: Important aspects of dietary supplement for immunity

  1. 1 Contraindications to receive dietary supplements

    Some dietary supplements may have contraindications for admission. It is important to consider any diseases, allergies and drugs taken before taking dietary supplements.

    • General contraindications for receiving dietary supplements:

      • Individual intolerance to dietary supplements.
      • Autoimmune diseases (for some dietary supplements).
      • Pregnancy

Leave a Reply

Your email address will not be published. Required fields are marked *