Bad for immunity: Strengthening health. Encyclopedia of health and immunity. Secrets of the use of dietary supplements to support the body’s defenses.
Part 1: Immunity is the basis of health. What you need to know.
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What is immunity: definition and function. Immunity is a complex biological system designed to protect the body from pathogenic agents, such as bacteria, viruses, fungi, parasites, as well as from their own altered cells (for example, cancer). It performs several key functions:
- Recognition of “your” and “stranger”. The immune system should be able to distinguish between the body’s own cells from foreign substances and microorganisms.
- Neutralization and destruction of pathogens. After the discovery of an alien agent, the immune system activates the mechanisms to neutralize and destroy it.
- Immunological memory. After the first contact with the pathogen, the immune system “remembers” it, which allows it to more effectively fight it with re -infection.
- Regulation of the immune response. The immune response should be an adequate threat. Too weak the answer will not allow you to cope with the infection, and too strong can lead to autoimmune diseases.
- Removing damaged and dead cells. The immune system is involved in the removal of damaged cells and tissues, contributing to healing and restoration.
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Types of immunity: congenital and acquired. Immunity is divided into two main types: congenital and acquired.
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Inborn immunity. This is the first line of body protection. It is present from birth and does not require preliminary contact with the pathogen. Congenital immunity mechanisms include physical barriers (skin, mucous membranes), chemical barriers (acidity of the stomach, lysozyme in saliva), as well as cells such as phagocytes and natural killers (NK cells). Congenital immunity provides a quick, but non -specific protection. He does not form immunological memory. Key components:
- Physical barriers: The skin, the mucous membranes of the respiratory tract, the gastrointestinal tract, the genitourinary system.
- Chemical barriers: The secrets of the sweat and sebaceous glands, hydrochloric acid in the stomach, lysozyme in saliva and tears.
- Cell components: Phagocytes (neutrophils, macrophages), natural killers (NK cells), dendritic cells.
- Protein components: Complement and cytokine (interferon, interferon).
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Acquired immunity (adaptive immunity). This type of immunity develops throughout life in response to contact with pathogens or vaccines. It is characterized by high specificity and the formation of immunological memory. The acquired immunity is divided into humoral (mediated by antibodies) and cellular (mediated by T-lymphocytes). Key components:
- B-lymphocytes: They are responsible for humoral immunity, produce antibodies that neutralize pathogens and mark them to destroy phagocytes.
- T-lymphocytes: Are responsible for cellular immunity. There are different types of T-lymphocytes, including T-highpers (help B-lymphocytes and other immune cells) and cytotoxic T-lymphocytes (kill infected cells).
- Antigen -presenting cells (agricultural): Dendritic cells, macrophages, B-lymphocytes. They capture antigens (parts of pathogens) and represent them with T-lymphocytes, activating an adaptive immune response.
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Factors affecting immunity: internal and external. The state of the immune system is affected by many factors, both internal and external.
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Internal factors:
- Age: The immune system of newborn and elderly people is less effective. In newborns, the immune system is not yet fully developed, and in older people it weakens with age (immunostation).
- Genetics: A genetic predisposition plays a role in susceptibility to certain infections and autoimmune diseases.
- Hormonal background: Hormones, such as cortisol (stress hormone), can suppress the immune function.
- Health status: Chronic diseases, such as diabetes, cardiovascular diseases and autoimmune disorders, can weaken immunity.
- Nutrition: The lack of nutrients, such as vitamins, minerals and proteins, can negatively affect the immune function.
- Microbiotic intestinal: The intestinal microbiota plays an important role in the regulation of the immune system. Dysbiosis (microbiotic balance) can weaken the immune system.
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External factors:
- Stress: Chronic stress can suppress the immune function, increasing the risk of infections.
- Lack of sleep: The lack of sleep can also weaken immunity.
- Inal meals: The deficiency of vitamins and minerals, as well as an excess of sugar and processed products can negatively affect the immune function.
- Environmental pollution: The influence of toxins and pollutants can weaken the immune system.
- Infections: The transferred infections can temporarily weaken the immune system.
- Medicines: Some drugs, such as corticosteroids and immunosuppressants, can suppress the immune function.
- Bad habits: Smoking and alcohol abuse weaken the immunity.
- Physical activity: A lack of physical activity or excessive physical activity can negatively affect the immune function.
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Signs of weakened immunity: what to pay attention to. There are certain signs that may indicate weakened immunity:
- Frequent colds and infections: If a person often suffers from colds, flu, herpes and other infections, this may be a sign of weakened immunity.
- Slow wound healing: Slow healing of wounds and cuts may indicate a reduced activity of immune cells.
- Constant fatigue and weakness: A sense of constant fatigue and weakness, not related to physical exertion, may be a sign of weakened immunity.
- Frequent exacerbations of chronic diseases: If chronic diseases, such as allergies or autoimmune disorders, often exacerbate, this may be due to the weakening of the immune system.
- Digestive problems: Frequent digestive disorders, such as diarrhea, constipation, bloating, can be associated with a violation of the balance of intestinal microbiots and weakening of immunity.
- Rashes on the skin: Frequent rashes on the skin, eczema, dermatitis can be a sign of weakened immunity and allergic reactions.
- Increased lymph nodes: Increased lymph nodes can indicate an active struggle of the immune system with an infection, but in some cases this may be a sign of more serious problems.
- Increased sensitivity to allergens: If a person becomes more sensitive to allergens, this may be a sign of weakened immunity.
Part 2: Bades to strengthen immunity: key ingredients and action mechanisms.
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Vitamin C (ascorbic acid): antioxidant and immunomodulator. Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also plays an important role in the functioning of the immune system:
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Stimulates the production and function of leukocytes: Vitamin C promotes the development and activation of leukocytes, which are key cells of the immune system. It also improves their mobility and the ability to phagocytosis (absorption and destruction of pathogens).
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Enhances the synthesis of interferon: Interferon is a protein that plays an important role in antiviral protection. Vitamin C promotes the synthesis of interferon, enhancing the body’s protection from viral infections.
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Protects from oxidative stress: Vitamin C is a powerful antioxidant that neutralizes free radicals that form in the process of inflammation and infection. Oxidative stress can damage the cells of the immune system and reduce their effectiveness.
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Participates in the synthesis of collagen: Collagen is the main structural protein of the skin and mucous membranes, which are the first lines of protection of the body. Vitamin C is necessary for the synthesis of collagen, ensuring the integrity of these barriers.
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Reduces the duration and severity of the cold: Studies have shown that the intake of vitamin C can reduce the duration and severity of colds, especially in people involved in intense physical exercises.
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Recommended doses: The recommended daily dose of vitamin C for adults is 75-90 mg. However, to strengthen immunity and with colds, dose can be increased to 500-1000 mg per day, divided into several tricks.
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Output forms: Vitamin C is available in various forms of release, including tablets, capsules, powders and sparkling tablets. It is better to choose forms with prolonged release, which provide the gradual intake of vitamin C into the body during the day.
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Vitamin D (cholegalciferol): hormone and immunomodulator. Vitamin D plays an important role in the regulation of the immune system. It acts like a hormone, associated with vitamin D (VDR) receptors on various cells, including immune cells.
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Activates immune cells: Vitamin D stimulates the activity of macrophages and monocytes, which play an important role in phagocytosis and destruction of pathogens.
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Regulates the production of cytokines: Vitamin D regulates the production of cytokines, which are signal molecules involved in the immune response. It reduces the production of pro -inflammatory cytokines and increases the production of anti -inflammatory cytokines, helping to balance the immune response.
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Improves the function of T-lymphocytes: Vitamin D promotes the maturation and activation of T-lymphocytes, which play an important role in cellular immunity.
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Enhances antimicrobial protection: Vitamin D helps the production of antimicrobial peptides, such as Katelicidin, which kill bacteria, viruses and fungi.
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Reduces the risk of autoimmune diseases: Studies have shown that vitamin D deficiency can be associated with an increased risk of autoimmune diseases such as multiple sclerosis, rheumatoid arthritis and type 1 diabetes.
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Recommended doses: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). However, to maintain the optimal level of vitamin D in the blood and strengthen immunity, higher doses may be required, especially in the winter season and for people with vitamin D deficiency. Doses should be determined individually based on the results of blood tests at level 25 (OH) D (25-hydroxyvitamin D).
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Output forms: Vitamin D is available in various forms of release, including capsules, tablets, drops and oil solutions. Vitamin D3 (cholecalciferol) is considered more effective than vitamin D2 (ergocalciferol).
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Sources of vitamin D: Vitamin D is synthesized in the skin under the influence of sunlight. However, in the winter season and in regions with low solar activity, the production of vitamin D in the skin decreases. Vitamin D is also contained in some foods such as fatty fish (salmon, tuna, mackerel), egg yolk and enriched products (milk, cereals).
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Zinc: Mineral for immune cells. Zinc is an important trace element that is necessary for the functioning of many enzymes and immune cells.
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Supports the function of immune cells: Zinc plays an important role in the development and functioning of T-lymphocytes, B-lymphocytes and NK cells. It is necessary for their activation, proliferation and differentiation.
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Regulates the production of cytokines: Zinc regulates the production of cytokines, helping to balance the immune response. It reduces the production of pro -inflammatory cytokines and increases the production of anti -inflammatory cytokines.
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Enhances antiviral protection: Zinc has antiviral properties and can suppress the replication of some viruses, including rhinoviruses (causative agents of a cold).
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Improves wound healing: Zinc plays an important role in wound healing and tissue restoration. It participates in the synthesis of collagen and stimulates the activity of fibroblasts.
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Protects from oxidative stress: Zinc is a component of the antioxidant enzyme of superoxidsmouth (SOD), which protects the cells from damage by free radicals.
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Recommended doses: The recommended daily zinc dose for adults is 8-11 mg. However, to strengthen immunity and with colds, dose can be increased to 15-30 mg per day.
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Output forms: Zinc is available in various forms of release, including tablets, capsules and syrups. The forms of zinc, such as zinc picolinate, zinc citrate and zinc gluconate, are most well absorbed.
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Sources of zinc: Zinc is contained in many foods such as red meat, poultry, seafood (oysters, crabs), legumes, nuts and seeds.
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Selenium: antioxidant and immunomodulator. Selenium is an important trace element that is necessary for the functioning of many enzymes and immune cells.
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Supports the function of immune cells: Selenium plays an important role in the development and functioning of T-lymphocytes, B-lymphocytes and NK cells. It is necessary for their activation, proliferation and differentiation.
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Enhances antiviral protection: Selenium enhances the antiviral protection of the body. Selenium deficiency can lead to a more severe course of viral infections.
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Protects from oxidative stress: Selenium is a component of antioxidant enzymes of glutathioneperoxidase (GPO) and thiefxinreductase (TR), which protect the cells from damage to free radicals.
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Regulates the function of the thyroid gland: Selenium plays an important role in the regulation of the function of the thyroid gland, which also affects the immune system.
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Reduces the risk of cancer: Studies have shown that sufficient consumption of selenium can reduce the risk of developing certain types of cancer.
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Recommended doses: The recommended daily dose of selenium for adults is 55 μg.
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Output forms: Selenium is available in various forms of release, including tablets, capsules and liquid forms. The forms of selenium, such as selenometionine and sodium selenite are most well absorbed.
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Sources of Selena: Selenium is found in many foods such as Brazilian nuts, seafood, meat, bird, eggs and whole grain products.
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Probiotics: beneficial bacteria for intestines and immunity. Probiotics are living microorganisms (bacteria and yeast), which, when taken in adequate quantities, have a favorable effect on the health of the owner. They play an important role in maintaining intestinal health and regulating the immune system.
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Improve the balance of intestinal microbiots: Probiotics help restore the balance of intestinal microbiots, suppressing the growth of pathogenic bacteria and contributing to the growth of beneficial bacteria. Dysbiosis (microbiotic balance) can weaken the immune system and increase the risk of infections.
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Stimulate the immune system: Probiotics stimulate the immune system, activating immune cells and increasing antibodies.
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Strengthen the barrier function of the intestine: Probiotics strengthen the barrier function of the intestine, preventing the penetration of pathogenic bacteria and toxins into the bloodstream.
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Reduce the risk of allergic reactions: Some probiotics can reduce the risk of allergic reactions, modulating the immune response.
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Improve digestion: Probiotics improve digestion, contributing to the breakdown of food and the absorption of nutrients.
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The most common types of probiotics:
- Lactobacillus: Lactobacillus acidophilus, Lactobacillillus rhamnosus, Lactobacillus plants, lactobacillus cheese.
- Bifidobacterium: Bifidobacterium bifidum, Bifidobacterium long, Bifidobacterium child, Bifidobacterium short.
- Saccharomyces: Saccharomyces boulardii.
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Recommended doses: Doses of probiotics depend on a specific strain and product. It is usually recommended to take probiotics at a dose of 1 to 10 billion CO (colony -forming units) per day.
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Output forms: Probiotics are available in various forms of release, including capsules, tablets, powders, liquids and yogurts.
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Sources of probiotics: Probiotics are contained in fermented products, such as yogurt, kefir, sauerkraut, kimchi and comable.
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Prebiotics: food for beneficial bacteria. Prebiotics are undigested fibers that serve as food for beneficial bacteria in the intestines. They stimulate the growth and activity of beneficial bacteria, helping to improve the health of the intestines and the immune system.
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Stimulate the growth of beneficial bacteria: Prebiotics contribute to the growth and activity of beneficial bacteria, such as Lactobacillus and Bifidobacterium.
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Improve the balance of intestinal microbiots: Prebiotics help restore the balance of intestinal microbiots, increasing the amount of beneficial bacteria and suppressing the growth of pathogenic bacteria.
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Improve digestion: Prebiotics improve digestion, contributing to the breakdown of food and the absorption of nutrients.
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Strengthen the barrier function of the intestine: Prebiotics strengthen the barrier function of the intestine, preventing the penetration of pathogenic bacteria and toxins into the bloodstream.
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Reduce the risk of inflammatory diseases of the intestine: Prebiotics can reduce the risk of developing inflammatory diseases of the intestine, modulating the immune response.
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The most common types of prebiotics:
- Inulin: Contained in chicory, artichokes, onions, garlic and bananas.
- Frictoligosaccharides (phos): Contained in onions, garlic, bananas and asparagus.
- Galactooligosaccharides (state): Contained in dairy products.
- Resistant starch: Contained in potatoes, rice and corn.
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Recommended doses: The recommended daily dose of prebiotics is 3-5 grams.
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Output forms: Prebiotics are available in various forms of release, including powders, capsules and liquids.
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Sources of prebiotics: Prebiotics are contained in many foods such as chicory, artichokes, onions, garlic, bananas, asparagus, potatoes, rice and corn.
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Beta-glucans: polysaccharides for immune defense. Beta-glucans are polysaccharides contained in the cell walls of bacteria, fungi, yeast and some plants. They have immunomodulating properties and can strengthen the body’s immune defense.
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Activate immune cells: Beta-glucans activate immune cells, such as macrophages, neutrophils and NK cells.
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Enhance phagocytosis: Beta-glucans enhance phagocytosis (absorption and destruction of pathogens) with immune cells.
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Stimulate the production of cytokines: Beta-glucans stimulate the production of cytokines, which are signal molecules involved in the immune response.
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Enhance antiviral and antitumor protection: Beta-glucans enhance the antiviral and antitumor protection of the body.
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Reduce cholesterol level: Beta-glucans can reduce blood cholesterol.
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Sources of beta-glucans:
- Дрожжи (Saccharomyces cerevisiae): The most common source of beta-glucans in dietary supplements.
- Mushrooms (Shiitaka, Metack, Reishi): They contain beta-glucans with various immunomodulating properties.
- Oats and barley: Contain beta-glucans that reduce cholesterol.
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Recommended doses: The recommended daily dose of beta-glucans depends on the source and is from 50 to 500 mg.
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Output forms: Beta-glucans are available in various forms of release, including capsules, tablets and powders.
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Echinacea: Vegetable immunostimulator. Echinacea is a genus of plants of the Astrov family, which is traditionally used to strengthen the immunity and treatment of colds.
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Activates immune cells: Echinacea activates immune cells, such as macrophages, neutrophils and NK cells.
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Enhances phagocytosis: Echinacea enhances phagocytosis (absorption and destruction of pathogens) with immune cells.
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Stimulates the production of cytokines: Echinacea stimulates the production of cytokines, which are signal molecules involved in the immune response.
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It has antiviral and anti -inflammatory properties: Echinacea has antiviral and anti -inflammatory properties that help fight infections.
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Reduces the duration and severity of the cold: Studies have shown that taking echinacea can reduce the duration and severity of colds.
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Types of Echinacea:
- Echinacea purpurea: The most common type of echinacea used in dietary supplements.
- Echinaacea angustifolia: Another type of echinacea with similar properties.
- Echinaacea pale: A less common type of echinacea.
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Recommended doses: Recommended doses of echinacea depend on the type and form of release. It is usually recommended to take echinacea at a dose of 300 to 1000 mg per day.
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Output forms: Echinacea is available in various forms of release, including capsules, tablets, tinctures and tea.
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Black Buzina (Sambucus Nigra): a natural source of antioxidants and antiviral substances. Black Buzina is a shrub of the honeysplane family, the fruits of which are used to strengthen the immunity and treatment of colds.
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Contains antioxidants: Black Buzina contains anthocyans – powerful antioxidants that protect the cells from damage to free radicals.
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It has antiviral properties: Black Buzina has antiviral properties and can suppress the replication of some viruses, including the influenza virus.
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Stimulates the immune system: Buzina Black stimulates the immune system, activating immune cells and enhancing antibodies.
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Reduces the duration and severity of the flu: Studies have shown that taking an extract of black bezine can reduce the duration and severity of the influenza.
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Facilitates the symptoms of colds: Black Buzina can alleviate the symptoms of colds, such as a runny nose, cough and sore throat.
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Recommended doses: Recommended doses of black bezines depend on the product and are from 500 to 1500 mg per day.
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Output forms: Black elderberry extract is available in various forms of release, including capsules, syrups, candies and tea.
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Ginger root (Zingiber Officinale): anti -inflammatory and immunomodulating agent. Ginger root is a plant of a ginger family, which is widely used in cooking and medicine.
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It has anti -inflammatory properties: Ginger contains ginerols – substances that have anti -inflammatory properties.
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Stimulates the immune system: Ginger stimulates the immune system, activating immune cells and increasing antibodies.
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It has antiviral properties: Ginger has antiviral properties and can suppress the replication of some viruses.
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Facilitates the symptoms of colds and influenza: Ginger can alleviate the symptoms of colds and influenza, such as a runny nose, cough, sore throat and headache.
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Improves digestion: Ginger improves digestion, stimulating the production of digestive enzymes.
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Recommended doses: Recommended doses of ginger are from 1 to 3 grams of fresh ginger per day or from 250 to 500 mg of ginger extract.
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Output forms: Ginger is available in various forms of release, including fresh root, powder, capsules, tablets, tinctures and tea.
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Garlic (allium sativum): natural antibiotic and immunostimulant. Garlic is a plant of the onion family, which is widely used in cooking and medicine.
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Contains allicin: Garlic contains allicin – the connection of sulfur, which has antibacterial, antiviral and antifungal properties.
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Stimulates the immune system: Garlic stimulates the immune system, activating immune cells and increasing antibodies.
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It has anti -inflammatory properties: Garlic has anti -inflammatory properties and can reduce the risk of chronic diseases.
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Reduces the risk of cardiovascular diseases: Garlic can reduce blood cholesterol and blood pressure, reducing the risk of developing cardiovascular diseases.
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Improves digestion: Garlic improves digestion, stimulating the production of digestive enzymes.
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Recommended doses: Recommended garlic doses are from 1 to 3 cloves of fresh garlic per day or from 600 to 1200 mg of garlic extract.
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Output forms: Garlic is available in various forms of release, including fresh garlic, powder, capsules, tablets and oil.
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Colloidal silver: antimicrobial. Colloidal silver is a suspension of microscopic particles of silver in water. It is known for its antimicrobial properties and is sometimes used to support immunity.
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Antimicrobial action: Colloidal silver has a wide range of antimicrobial action, destroying bacteria, viruses and fungi.
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The mechanism of action: Silver ions damage cell membranes of microorganisms, disrupt their metabolism and replication.
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Application: Colloidal silver is used to treat skin infections, eyes, ears and throat, as well as for disinfection of wounds.
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Risks and side effects: Long-term use of colloidal silver can lead to Argiria-an irreversible change in skin color on gray-blue. Colloidal silver can also interact with some drugs.
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Cautions: Before using colloidal silver, you need to consult a doctor. It is not recommended to use colloidal silver for a long time and in high doses. It is not recommended to use colloidal silver pregnant and lactating women, as well as children.
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Part 3: A comprehensive approach to strengthening immunity: tips and recommendations.
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Balanced nutrition: the basis of strong immunity. Balanced nutrition plays a key role in maintaining strong immunity. The diet should be rich in vitamins, minerals, antioxidants and other nutrients necessary for the normal functioning of the immune system.
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Include in the diet:
- Fruits and vegetables: Every day use a variety of fruits and vegetables rich in vitamins, minerals and antioxidants. Especially useful are citrus fruits, berries, green leafy vegetables, carrots and pepper.
- Whole grain products: Whole grain products, such as oatmeal, buckwheat, brown rice and whole grain bread, contain fiber, vitamins and minerals that are necessary for the health of the intestines and immunity.
- Protein products: Protein products, such as meat, poultry, fish, eggs, legumes, nuts and seeds, contain amino acids necessary for the synthesis of antibodies and other immune cells.
- Useful fats: Useful fats, such as olive oil, avocados, nuts and seeds, contain mono -saturated and polyunsaturated fatty acids that have anti -inflammatory properties and are necessary for the health of the immune system.
- Probiotic products: Probiotic products, such as yogurt, kefir, sauerkraut and kimchi, contain useful bacteria that support the health of the intestines and immunity.
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Limit consumption:
- Sugar and processed products: Sugar and processed products can suppress the immune function and increase the risk of inflammation.
- Transjir’s: Transfiders contained in fried products, fast food and margarine can increase the risk of inflammation and weaken the immunity.
- Alcohol: Alcohol abuse can suppress the immune function and increase the risk of infections.
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Regular physical activity: moderation is the key to success. Regular physical activity plays an important role in strengthening immunity. However, it is important to observe moderation, so