Dietary supplements for immunity: how to strengthen the body’s defenses - БАДы для здоровья и спорта | Качественные добавки

Section 1: The immune system – the basis of health

Immunity: a complex protection mechanism
1. Determination and functions: Immunity is the body’s ability to recognize and destroy foreign substances, such as bacteria, viruses, fungi, parasites and own cells that have undergone changes (for example, cancer cells). Its main function is to maintain homeostasis and protection against infections and diseases.
2. Types of immunity:
  - Inborn immunity: The first line of defense, which provides an immediate but non -specific reaction to pathogens. Includes physical barriers (leather, mucous membranes), fagocytes (macrophages, neutrophils) and natural killers.
  - Acquired immunity: It is formed throughout life in contact with antigens (foreign substances). It is specific, i.e. It is aimed at a specific antigen, and has an immunological memory that allows you to respond faster and more efficiently with re -contact. The acquired immunity is divided into:
    - Active immunity: It occurs after an infection or vaccination, when the body itself produces antibodies.
    - Passive immunity: It is transmitted from the mother to the child through the placenta or breast milk, or by introducing ready -made antibodies (for example, immunoglobulins).
3. The components of the immune system:
  - Central organs:
    - Bone marrow: The formation of all blood cells, including immune cells.
    - Timus (thymus iron): The ripening place of T-lymphocytes.
  - Peripheral organs:
    - Lymphatic nodes: They filter lymph containing antigens and immune cells.
    - Spleen: He filters blood, removing old and damaged cells, and also participates in an immune response.
    - Lymphoid tissue associated with mucous membranes (MALT): Protects the mucous membranes of the respiratory tract, the gastrointestinal tract and the genitourinary system. Includes tonsils, adenoids, peyevs of plaques and appendix.
4. The cells of the immune system:
  - Lymphocytes: The main cells of adaptive immunity.
    - T-lymphocytes:
      - T-Helpers (CD4+): They help other immune cells, secreting cytokines.
      - T-killer (CD8+): Destroy infected cells.
      - T-regulatory cells: Sold the immune response, preventing autoimmune reactions.
    - B-lymphocytes: Produce antibodies (immunoglobulins).
  - Fagocyte: Seeing and destroying pathogens.
    - Macrophages: Present in all fabrics.
    - Neutrophils: The most numerous leukocytes in the blood.
    - Dendritic cells: Represent antigens T-lymphocytes.
  - Natural killers (NK cells): Destroy infected and cancer cells.
  - Eosinophils, basophils and mast cells: Participate in allergic reactions and protection against parasites.
Factors affecting immunity
1. Age: The immunity of newborns is weakened and formed gradually. With age, the immune system also weakens (immunostation).
2. Nutrition: The lack of nutrients, especially vitamins, minerals and proteins, weakens immunity.
3. Stress: Chronic stress suppresses the immune function.
4. Dream: The lack of sleep reduces the activity of immune cells.
5. Physical activity: Moderate physical activity strengthen the immunity, and excessive – weaken.
6. Environmental factors: Environmental pollution, radiation and the effect of toxic substances negatively affect the immune system.
7. Chronic diseases: Diabetes mellitus, cardiovascular diseases, autoimmune diseases and HIV infection weaken immunity.
8. Taking drugs: Some drugs, such as glucocorticosteroids and immunosuppressants, suppress immunity.
9. Microbiotic intestinal: The composition of the intestinal microbiots plays an important role in the regulation of the immune system. Dysbiosis (microbiotic balance) can weaken the immune system.
10. Genetic predisposition: Some people are more susceptible to infections due to the genetic characteristics of the immune system.
Signs of weakened immunity
1. Frequent infections: Frequent colds, flu, herpes and other infectious diseases.
2. Long -term recovery: Slow wound healing and a long course of infections.
3. Chronic fatigue: A constant feeling of fatigue and weakness.
4. Digestive disorders: Frequent constipation, diarrhea, bloating and other digestive problems.
5. Allergic reactions: Increased sensitivity to allergens.
6. Inflammatory diseases: Frequent inflammatory diseases, such as arthritis and colitis.
7. Skin problems: Dry skin, eczema, psoriasis and other skin diseases.
8. Frequent headaches: Regular headaches and migraines.
9. Sleep problems: Insomnia and other sleep disturbances.
10. Depression and anxiety: An increased tendency to depression and anxiety.

Section 2: Dietrs for immunity: review and application

What is dietary supplements and their role in supporting immunity
1. Dietary Dad Definition: Biologically active food additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes, as well as to maintain the normal functioning of the organism.
2. The role of dietary supplements in the support of immunity: Bades may contain vitamins, minerals, plant extracts, probiotics and other substances that have a positive effect on the immune system. They can help:
  - Strengthen the immune system: Increase the body’s resistance to infections.
  - Reduce the risk of diseases: Reduce the likelihood of developing colds and other diseases.
  - Accelerate recovery: Reduce the duration of the disease and alleviate the symptoms.
  - Restore the intestinal microflora: Improve digestion and strengthen immunity.
  - Increase energy and life tone: Reduce fatigue and improve overall well -being.
3. The importance of consulting a doctor: Before taking any dietary supplements, you need to consult a doctor in order to verify their safety and the absence of contraindications, as well as determine the optimal dosage. Bades are not drugs and cannot replace full treatment.
Basic vitamins and minerals for immunity
1. Vitamin C (ascorbic acid):
  - Functions: A powerful antioxidant protects cells from damage by free radicals. It stimulates the production of leukocytes and antibodies necessary to combat infections. Participates in the synthesis of collagen necessary for the health of the skin and mucous membranes, which are a barrier to infections.
  - Sources: Citrus fruits, kiwi, strawberries, bell pepper, broccoli, spinach.
  - Bad: Ascorbic acid in tablets, capsules, powders and sparkling tablets.
  - Dosage: Recommended daily dose-75-90 mg. With a cold or influenza, the dosage can be increased to 1000-2000 mg per day, divided into several tricks.
2. Vitamin D (calciferol):
  - Functions: Regulates the immune response, activates T-lymphocytes and macrophages. Reduces the risk of respiratory infections, especially in people with vitamin D deficiency. Participates in the regulation of calcium metabolism necessary for bone and teeth.
  - Sources: Bold fish (salmon, mackerel, herring), egg yolk, cod liver, mushrooms grown under ultraviolet light. It is synthesized in the skin under the influence of sunlight.
  - Bad: Vitamin D3 (cholecalciferol) in drops, tablets, capsules and chewing tablets.
  - Dosage: The recommended daily dose is 600-800 IU (international units). People with vitamin D deficiency may require a higher dosage that the doctor must prescribe.
3. Zinc:
  - Functions: It is necessary for the normal functioning of immune cells, including T-lymphocytes, B-lymphocytes and natural killers. Participates in the synthesis of DNA and RNA necessary for the growth and division of immune cells. It has antioxidant properties, protects cells from damage to free radicals.
  - Sources: Meat, poultry, seafood (especially oysters), legumes, nuts, pumpkin seeds.
  - Bad: Zinc in tablets, capsules and loafers.
  - Dosage: Recommended daily dose-8-11 mg. With a cold or influenza, you can take zinc at a dose of 15-30 mg per day for several days.
4. Selenium:
  - Functions: Antioxidant, protects the cells from damage by free radicals. Participates in the synthesis of glutathioneperoxidase, an important antioxidant enzyme. Supports the function of T-lymphocytes and natural killers.
  - Sources: Brazilian nuts, seafood, meat, poultry, eggs, mushrooms.
  - Bad: Selenium in tablets and capsules.
  - Dosage: Recommended daily dose – 55 μg.
5. Vitamin E (Tokoferol):
  - Functions: Antioxidant, protects the cells from damage by free radicals. Supports the function of T-lymphocytes. Improves the immune response in the elderly.
  - Sources: Vegetable oils (sunflower, olive, soybean), nuts, seeds, avocados, spinach.
  - Bad: Vitamin E in capsules.
  - Dosage: Recommended daily dose – 15 mg.
6. Vitamin A (Retinol):
  - Functions: It is necessary for the health of the skin and mucous membranes, which are a barrier to infections. Supports the function of T-lymphocytes and B-lymphocytes. Participates in the synthesis of antibodies.
  - Sources: The liver, fish oil, egg yolk, dairy products, carrots, pumpkin, sweet potatoes, spinach.
  - Bad: Vitamin A in drops and capsules.
  - Dosage: The recommended daily dose is 900 mcg for men and 700 mcg for women. It is important not to exceed the recommended dosage, since vitamin A can be toxic in large doses.
7. Iron:
  - Functions: It is necessary for the transport of oxygen in the blood. Participates in the functioning of immune cells, including macrophages and neutrophils. Iron deficiency can weaken the immunity.
  - Sources: Red meat, poultry, seafood, legumes, spinach.
  - Bad: Iron in tablets and capsules.
  - Dosage: The recommended daily dose is 8 mg for men and 18 mg for women. People with iron deficiency may require a higher dosage that the doctor must prescribe.
Plant immunomodulators: natural force to protect
1. SOUTINATEA:
  - Action: It stimulates the activity of immune cells, such as macrophages and natural killers. It has antiviral and antibacterial properties. Reduces the duration and severity of colds.
  - Output forms: Tincture, tablets, capsules, tea.
  - Application: Take at the first signs of colds or influenza. The reception course is no more than 2 weeks.
  - Contraindications: Autoimmune diseases, allergies to plants of the family are compounded.
2. Ginseng:
  - Action: Adaptogen, increases the body’s resistance to stress and disease. It stimulates the immune system, improves the function of T-lymphocytes and natural killers. It has antioxidant properties.
  - Output forms: Tincture, tablets, capsules, root.
  - Application: Take to strengthen immunity and increase vital tone. The reception course is 1-2 months.
  - Contraindications: High blood pressure, insomnia, pregnancy and breastfeeding.
3. Garlic:
  - Action: Contains allicin with antibacterial, antiviral and antifungal properties. Improves the function of immune cells. Reduces the risk of colds.
  - Output forms: Fresh garlic, capsules with garlic extract, garlic oil.
  - Application: Eat regularly or eat in the form of dietary supplements.
  - Contraindications: Diseases of the gastrointestinal tract in the exacerbation stage, individual intolerance.
4. Ginger:
  - Action: It has anti -inflammatory and antioxidant properties. Improves blood circulation and warm the body. Stimulates the immune system.
  - Output forms: Fresh ginger, ginger powder, capsules with ginger extract, tea.
  - Application: Eat regularly or eat in the form of dietary supplements.
  - Contraindications: Diseases of the gastrointestinal tract in the exacerbation stage, gallstone disease, pregnancy and breastfeeding.
5. Turmeric:
  - Action: Contains curcumin with powerful anti -inflammatory and antioxidant properties. Improves the function of immune cells. Reduces the risk of chronic diseases.
  - Output forms: Powder turmeric, capsules with turcumumin extract.
  - Application: Eat regularly or eat in the form of dietary supplements.
  - Contraindications: Gallstone disease, pregnancy and breastfeeding.
6. Aloe Vera:
  - Action: It has immunomodulating and anti -inflammatory properties. Stimulates the production of macrophages. Improves wound healing.
  - Output forms: Aloe Vera gel, aloe vera juice, capsules with aloe vera extract.
  - Application: Take orally to strengthen immunity and improve digestion.
  - Contraindications: Pregnancy, breastfeeding, diseases of the gastrointestinal tract in the exacerbation stage.
7. Andrographis blizzard:
  - Action: It has antiviral, antibacterial and anti -inflammatory properties. Stimulates the immune system. Reduces the duration and severity of colds.
  - Output forms: Capsules with andrographis extract.
  - Application: Take at the first signs of colds or influenza.
  - Contraindications: Pregnancy, breastfeeding, autoimmune diseases.
Probiotics and prebiotics: Caring for the microbiote of the intestines
1. The role of intestinal microbiots in immunity: The intestinal microbiota is a set of microorganisms that inhabit the intestines. It plays an important role in the regulation of the immune system, is involved in the synthesis of vitamins and nutrients, protects against pathogenic bacteria and promotes normal digestion.
2. Probiotics:
  - Definition: Living microorganisms, which, when taking sufficient quantities have a favorable effect on the host body.
  - Action: They improve the composition of the intestinal microbiots, suppress the growth of pathogenic bacteria, stimulate the immune system, and strengthen the barrier function of the intestine.
  - Sources: Sour -milk products (yogurt, kefir, fermented baked milk), sauerkraut, kimchi, comable, probiotic additives.
  - Types of probiotics: Lactobacteria (Lactobacillus), bifidobacteria (Bifidobacterium), sucaromycetes of Bulardii.
  - Application: Take to improve digestion, strengthen immunity, prevent and treatment of dysbiosis.
  - Contraindications: Individual intolerance.
3. Prebiotics:
  - Definition: Unbertable food ingredients that contribute to the growth and activity of beneficial bacteria in the intestines.
  - Action: They improve the composition of the intestinal microbiots, stimulate the growth of probiotics, improve digestion, and strengthen immunity.
  - Sources: Onions, garlic, asparagus, bananas, oats, apples, Jerusalem artichoke, chicory, inulin.
  - Application: Eat to be food regularly to maintain health of intestinal microbiots.
  - Contraindications: Individual intolerance.
4. Sinbiotics:
  - Definition: Products or additives containing both probiotics and prebiotics.
  - Action: Provide dual benefits, improving the composition of the intestinal microbiots and stimulating the growth of beneficial bacteria.
Other dietary supplements to maintain immunity
1. Omega-3 fatty acids:
  - Action: Have anti -inflammatory properties. Improve the function of immune cells. Reduce the risk of chronic diseases.
  - Sources: Fat fish (salmon, mackerel, herring), linseed oil, chia seeds, walnuts.
  - Bad: Fish oil, krill oil, vegetarian sources Omega-3 (algae oil).
  - Dosage: Recommended daily dose-1-2 g EPA and DHA.
2. Coenzim Q10 (COQ10):
  - Action: Antioxidant, protects the cells from damage by free radicals. Participates in the production of energy in cells. Supports the function of the immune system.
  - Sources: Meat, poultry, fish, nuts, vegetable oils.
  - Bad: Coenzim Q10 B Capsuah.
  - Dosage: Recommended daily dose-30-100 mg.
3. Beta-glucan:
  - Action: Polysaccharides obtained from mushrooms, yeast and cereal grains. They stimulate the immune system, activate macrophages and natural killers.
  - Sources: Mushrooms (Shiitaka, Reishi, Metake), Oats, Barley.
  - Bad: Beta-glucans in capsules.
  - Dosage: Depends on the source and concentration of beta-glucans.
4. Collostum (Colostrum):
  - Action: The first milk produced by mammals with mammals after childbirth. Contains antibodies, immunoglobulins, growth factors and other biologically active substances necessary to strengthen the immunity of the newborn.
  - Sources: Core colostrum.
  - Bad: Colostrum in capsules and powders.
  - Application: Take to strengthen immunity, prevention and treatment of infections.

Section 3: How to choose and take dietary supplements for immunity

Criteria for choosing high -quality dietary
1. Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary vitamins, minerals, plant extracts or other biologically active substances in sufficient concentration.
2. Dosage: Pay attention to the dosage of active substances. It must comply with the recommended daily norms or the recommendations of the doctor.
3. Output form: Choose a convenient dietary supplement for you (tablets, capsules, powder, liquid).
4. Manufacturer: Give preference to well -known and reliable manufacturers who have a good reputation and conduct quality control of their products.
5. Certification: Make sure that dietary supplement has a quality certificate confirming its safety and effectiveness.
6. Reviews: Read the reviews of other buyers about the dietary supplement. This will help you make an idea of its effectiveness and possible side effects.
7. Price: Too low price may indicate low dietary supplements. Do not save on your health.
8. Package: Pay attention to the integrity of the packaging and the availability of marking in Russian.
9. Best before date: Check the shelf life of the dietary supplement before buying.
10. Consultation with a doctor: Before buying and taking Bad, consult a doctor to make sure his safety and the absence of contraindications.
Rules accepts Badov
1. Observe the dosage: Take dietary supplement in accordance with the instructions or the doctor’s recommendations. Do not exceed the recommended dosage, as this can lead to side effects.
2. Take dietary supplement while eating: Most of the dietary supplements are better absorbed if you take them during food.
3. Drink dietary supplements with enough water: This will help improve its absorption and prevent the stomach irritation.
4. Do not take dietary supplements at the same time as other drugs: Some dietary supplements can interact with drugs, so it is important to consult a doctor in order to avoid undesirable consequences.
5. Follow the reception course: Take dietary supplement for the recommended course. Do not take dietary supplements for too long without a break, as this can lead to addiction or side effects.
6. Keep dietary supplement in accordance with the instructions: Keep a dietary supplement in a cool, dry and inaccessible place for children.
7. Follow the reaction of the body: If you notice any side effects after taking Bad, stop taking it and consult a doctor.
8. Do not use dietary supplements as a replacement for good nutrition: Bades are an addition to the diet, not its replacement. It is important to eat balanced and diverse.
9. Do not take dietary supplement with an expired shelf life: It can be dangerous to health.
10. Be realistic in your expectations: Bades are not a miracle tool that will instantly strengthen your immunity. To achieve the desired result, it is necessary to lead a healthy lifestyle, eat right and regularly engage in physical exercises.
Possible side effects and contraindications
1. Allergic reactions: Some people can be allergic to certain components of dietary supplements. Symptoms of allergies can include leather rash, itching, edema of the face, lips or tongue, difficulty breathing.
2. Digestive disorders: Some dietary supplements can cause digestive disorders such as nausea, vomiting, diarrhea or constipation.
3. Interaction with drugs: Some dietary supplements can interact with drugs, enhancing or weakening their effect.
4. Overdose: Exceeding the recommended dosage of dietary supplements can lead to side effects.
5. Contraindications: Some dietary supplements are contraindicated in certain diseases or conditions, such as pregnancy, breastfeeding, autoimmune diseases, kidney or liver diseases.
6. Individual intolerance: Some people may have individual intolerance to certain components of dietary supplements.
7. The risk of pollution: Some dietary supplements can be contaminated with heavy metals, pesticides or other harmful substances.
Bad for children: features and precautions
1. The need to consult a pediatrician: Before giving a child any dietary supplement, it is necessary to consult a pediatrician.
2. Choosing a dietary supplement for children: Choose dietary supplements that are specially designed for children and have appropriate dosages.
3. Dosage compliance: Strictly follow the recommended dosage for children. Do not exceed it under any circumstances.
4. Output form: Choose a dietary supplement form convenient for the child (for example, drops, chewing tablets or syrup).
5. A careful study of the composition: Carefully study the composition of the dietary supplement. Make sure that it does not contain allergens or other harmful substances.
6. Observation of the reaction of the child: Follow the reaction of the child to dietary supplements. If you notice any side effects, stop taking it and consult a doctor.
7. Do not give a dietary supplement to a child unnecessarily: Bades should be given to the child only if he has a shortage of certain vitamins or minerals confirmed by a doctor.
8. Balanced nutrition: Remember that dietary supplements do not replace a balanced diet. It is important that the child receives all the necessary nutrients from food.
9. Strengthening immunity in other ways: In addition to dietary supplements, strengthen the child’s immunity in other ways, such as hardening, regular walks in the fresh air, sufficient sleep and physical activity.
10. Storage of dietary supplements in an inaccessible place for children: Keep dietary supplements in no way for children to prevent accidental poisoning.

Section 4: A healthy lifestyle – the foundation of strong immunity

Balanced diet: health key
1. Variety of the diet: Use a variety of products from all groups: fruits, vegetables, cereals, proteins (meat, poultry, fish, legumes), dairy products.
2. A sufficient amount of fruits and vegetables: Eat at least 5 portions of fruits and vegetables per day. They are rich in vitamins, minerals and antioxidants that are necessary to maintain immunity.
3. Protein: Use a sufficient amount of protein necessary for the construction and restoration of tissues, as well as for the production of antibodies and immune cells.
4. Useful fats: Include beneficial fats in the diet, such as omega-3 fatty acids contained in fatty fish, linseed oil and walnuts.
5. Restriction of harmful products: Limit the use of processed products, fast food, sweet drinks and trans fats. They weaken the immunity and contribute to the development of chronic diseases.
6. Products useful for immunity: Include in the diet products that are especially useful for immunity, such as garlic, ginger, turmeric, honey, citrus fruits and berries.
7. Sufficient amount of water: Drink enough water during the day to maintain hydration of the body.
8. Products rich in probiotics: Use dairy products containing probiotics to maintain the health of the intestinal microbiots.
9. Portion size control: Control the size of the portions so as not to overeat and maintain healthy weight.
10. Individual approach: Consider your individual needs and features when compiling a diet.
Regular physical activity: strengthening immunity
1. Moderate physical activity: Take a moderate physical exertion of at least 150 minutes a week. It can be walking, running, swimming, cycling or dancing.
2. Regularity: Take physical activity regularly, and not from case to case.
3. Variety: Include different types of physical activity in your training program to use all muscle groups and avoid overtraining.
4. Aerobic exercises: Aerobic exercises (for example, running, swimming) improve the function of the cardiovascular system and strengthen immunity.
5. Power training: Power training helps to increase muscle mass and improve metabolism.
6. Stretching and flexibility: Stretching and flexibility exercises improve joint mobility and reduce the risk of injuries.
7. Fresh air exercises: Engage in physical activity in the fresh air to get additional benefits for health.
8. Gradual increase in load: Start with small loads and gradually increase them as the physical shape improves.
9. The pleasure of training: Choose the types of physical activity that you like to engage in them with pleasure and not throw them.

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