The best products to strengthen immunity

The best products to strengthen immunity: Complete management

The immune system is a complex network of cells, tissues and organs that protects the body from diseases. Maintaining it in optimal condition is extremely important for health and well -being. Although there is no magic pill that can instantly strengthen immunity, proper nutrition, including foods rich in nutrients, play a key role. In this leadership, we will consider the most effective products to maintain and strengthen the immune system, and also explain how they work and how to integrate them into their diet.

Part 1: Vitamins and minerals – the basis of immune health

Before delving into specific products, it is important to understand the role of key vitamins and minerals in the functioning of the immune system.

1.1 Vitamin C:

• Function: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It also stimulates the production and function of white blood cells (white blood cells), which play an important role in the fight against infections. Vitamin C also promotes the production of interferon, protein, which prevents the reproduction of viruses.
• The consequences of the deficit: Vitamin C deficiency can lead to a weakening of the immune system, an increase in susceptibility to infections, and slowing down the healing of wounds and scurvy.
• The best sources: Citrus fruits (oranges, lemons, grapefruits), Bulgarian pepper (especially red and yellow), strawberries, kiwi, broccoli, Brussels cabbage, blackcurrant, parsley, rosehip.
• Recommendations: The recommended daily dose of vitamin C for adults is 75 mg for women and 90 mg for men. During the period of the disease, the dose can be increased to 1000-2000 mg per day, divided into several tricks.

1.2 Vitamin D:

• Function: Vitamin D plays an important role in the modulation of the immune response. It enhances the function of macrophages and other immune cells that destroy pathogens. It also helps to regulate inflammation, preventing the excessive reaction of the immune system, which can damage healthy tissues. Vitamin D also supports the integrity of the mucous membranes that serve as a barrier against infections.
• The consequences of the deficit: Vitamin D deficiency is associated with an increased risk of autoimmune diseases, respiratory tract infections, cardiovascular diseases and certain types of cancer. In children, the deficit can lead to rickets.
• The best sources: Sunlight (the most important source, but depends on the time of year, breadth and skin color), fatty fish (salmon, tuna, sardines), egg yolk, mushrooms, products enriched with vitamin D products (milk, yogurt, cereals).
• Recommendations: The recommended daily dose of vitamin D for adults is 600 IU (15 μg). For people with a deficiency or risk of deficiency, a higher dose determined by the doctor may be required. Unfortunately, obtaining a sufficient amount of vitamin D only from food is often difficult, so it is recommended to take additives, especially in the winter months.

1.3 zinc:

• Function: Zinc is necessary for the normal development and functioning of immune cells, including T cells, B cells and NK cells (natural killers). He plays a role in antioxidant protection, wound healing and DNA synthesis. Zinc also helps maintain the integrity of the mucous membranes.
• The consequences of the deficit: Zinc deficiency can lead to a weakening of immunity, increased susceptibility to infections, slowing down the healing of wounds, loss of appetite and a deterioration in a sense of taste and smell.
• The best sources: Red meat, poultry, seafood (especially oysters), legumes (lentils, chickpeas, beans), nuts (cashews, almonds), seeds (pumpkin, sesame seeds), whole grain products.
• Recommendations: The recommended daily dose of zinc for adults is 8 mg for women and 11 mg for men. It is important not to exceed the upper limit of consumption (40 mg per day), since excess zinc can prevent the assimilation of copper.

1.4 Selenium:

• Function: Selenium is an important trace element necessary for the normal functioning of the immune system. It is a component of selenoproteins that have antioxidant properties and protect the cells from damage. Selenium also plays a role in the regulation of inflammation and strengthening of the function of immune cells.
• The consequences of the deficit: Selena deficiency can lead to a weakening of the immune system, increased susceptibility to infections, cardiomyopathy and thyroid diseases.
• The best sources: Brazilian nuts (one or two nuts per day provide daily need), seafood (tuna, cod, shrimp), meat (beef, bird), eggs, sunflower seeds, mushrooms.
• Recommendations: The recommended daily dose of selenium for adults is 55 μg. It is important not to exceed the upper limit of consumption (400 μg per day), since the excess selenium can be toxic.

1.5 Iron:

• Function: Iron is necessary for the transport of oxygen in the blood and for the normal functioning of immune cells, especially lymphocytes. It is involved in the production of antibodies in the work of enzymes necessary to combat infections.
• The consequences of the deficit: Iron deficiency (anemia) can lead to a weakening of the immune system, increased susceptibility to infections, fatigue, weakness, headaches and pallor of the skin.
• The best sources: Hem iron (well absorbed) is found in red meat, poultry, fish. Non -hem iron (worse absorbed) is contained in legumes, green leafy vegetables, dried fruits, enriched with cereals. The absorption of a non -meter iron improves when it is used with vitamin C.
• Recommendations: The recommended daily dose of iron iron is 8 mg for men and 18 mg for women (the need increases during pregnancy). It is important to consult a doctor before taking iron additives, since an excess of iron can be harmful.

1.6 Vitamin E:

• Function: Vitamin E is a powerful antioxidant that protects the cells from damage caused by free radicals. It also contributes to the functioning of immune cells, especially T cells.
• The consequences of the deficit: Vitamin E deficiency is rare, but can lead to weakening of immunity, muscle weakness and neurological problems.
• The best sources: Vegetable oils (sunflower, olive, almond), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), avocados, green leafy vegetables (spinach, broccoli).
• Recommendations: The recommended daily dose of vitamin E for adults is 15 mg.

1.7 Vitamin A:

• Function: Vitamin A plays an important role in maintaining the integrity of the mucous membranes, which serve as a barrier against infections in the respiratory tract, gastrointestinal tract and genitourinary system. It is also necessary for the normal functioning of immune cells.
• The consequences of the deficit: Vitamin A deficiency can lead to a weakening of immunity, increased susceptibility to infections, photophthalmia (dry eyes), visual impairment in the dark and deceleration of growth.
• The best sources: Retinol (active form of vitamin A) is found in animal products, such as liver, eggs, dairy products. Carotinoids (vitamin A predecessors) are found in plant products such as carrots, sweet potatoes, pumpkin, spinach, mangoes.
• Recommendations: The recommended daily dose of vitamin A for adults is 900 mcg for men and 700 mcg for women. It is important not to exceed the upper limit of consumption, since the excess of vitamin A can be toxic.

Part 2: products rich in nutrients to maintain immunity

Now let’s look at specific products that are excellent sources of these important vitamins and minerals, as well as other useful compounds.

2.1 citrus fruits:

• The content of nutrients: Rich in vitamin C, antioxidants.
• The benefits of immunity: Strengthen the immune system, help to fight a cold and influenza.
• Examples: Oranges, lemons, grapefruits, tangerines.
• Methods of use: Fresh fruits, juice (freshly squeezed), adding to salads, tea, water.

2.2 Bulgarian pepper:

• The content of nutrients: It is rich in vitamin C (especially red and yellow), vitamin A, antioxidants.
• The benefits of immunity: Strengthens the immune system, protects cells from damage, supports the health of the mucous membranes.
• Methods of use: Fresh in salads, fried, stewed, stuffed.

2.3 broccoli:

• The content of nutrients: It is rich in vitamin C, vitamin K, fiber, antioxidants (sulforafan).
• The benefits of immunity: Strengthens the immune system, has anti -inflammatory properties, promotes detoxification.
• Methods of use: Boiled, steamed, fried, in soups, salads.

2.4 garlic:

• The content of nutrients: Contains allicin, which has antibacterial, antiviral and antifungal properties.
• The benefits of immunity: Helps fight infections, strengthens the immune system.
• Methods of use: Fresh in chopped form, adding to dishes, garlic oil. It is important to note that allicine is released when grinding garlic, so it is better to consume it fresh.

2.5 ginger:

• The content of nutrients: Contains a gingerol that has antioxidant and anti -inflammatory properties.
• The benefits of immunity: It helps to alleviate the symptoms of colds and influenza, has an anti -inflammatory effect, and supports the immune system.
• Methods of use: Fresh in tea, soups, sauces, ginger powder.

2.6 Spinach:

• The content of nutrients: It is rich in vitamin C, vitamin A, vitamin K, iron, antioxidants.
• The benefits of immunity: Strengthens the immune system, protects cells from damage, supports bone health.
• Methods of use: Fresh in salads, smoothies, boiled, stewed.

2.7 yogurt:

• The content of nutrients: Contains probiotics (beneficial bacteria) that maintain intestinal health.
• The benefits of immunity: Strengthens the immune system, improves digestion, helps to fight harmful bacteria.
• Recommendations: Choose natural yogurt without added sugar. If possible, choose yogurt with living and active crops.
• Methods of use: Independently, with fruits, nuts, honey, in a smoothie.

2.8 almonds:

• The content of nutrients: It is rich in vitamin E, magnesium, useful fats.
• The benefits of immunity: Strengthens the immune system, protects cells from damage, supports heart health.
• Methods of use: Independently, in salads, with yogurt, as a snack.

2.9 sunflower seeds:

• The content of nutrients: Rich in vitamin E, selenium, zinc, magnesium.
• The benefits of immunity: Strengthen the immune system, protect the cells from damage, and maintain skin health.
• Methods of use: Independently, in salads, with yogurt, as a snack, adding to pastries.

2.10 turmeric:

• The content of nutrients: Contains curcumin, which has powerful anti -inflammatory and antioxidant properties.
• The benefits of immunity: Strengthens the immune system, has an anti -inflammatory effect, protects cells from damage.
• Methods of use: As a spice in dishes, turmeric Latte (golden milk), adding to a smoothie. The absorption of turquers improves when using it with black pepper.

2.11 Green tea:

• The content of nutrients: It is rich in antioxidants (Epagallokatechin Gallat – EGCG).
• The benefits of immunity: Strengthens the immune system, protects cells from damage, has antiviral properties.
• Methods of use: Bred and drink hot or cold.

2.12 kiwi:

• The content of nutrients: It is rich in vitamin C, vitamin K, folic acid, antioxidants.
• The benefits of immunity: Strengthens the immune system, protects the cells from damage.
• Methods of use: Fresh fruit, in salads, smoothies.

2.13 mushrooms:

• The content of nutrients: They contain beta-glucans that stimulate the immune system. Some mushrooms are also a good source of vitamin D (especially those that were exposed to ultraviolet light).
• The benefits of immunity: Strengthen the immune system, have anti -inflammatory properties.
• Examples: Shiitaka, Metack, Reishi, Champignons.
• Methods of use: Frying, stewed, in soups, salads.

2.14 Berries:

• The content of nutrients: Rich in antioxidants (anthocyans), vitamin C, fiber.
• The benefits of immunity: Strengthen the immune system, protect cells from damage, have anti -inflammatory properties.
• Examples: Blueberries, raspberries, strawberries, cranberries.
• Methods of use: Fresh berries, in a smoothie, with yogurt, in baking.

2.15 Bold fish (salmon, tuna, sardins):

• The content of nutrients: The omega-3 fatty acids, vitamin D.
• The benefits of immunity: Strengthens the immune system, has anti -inflammatory properties.
• Methods of use: Baked, fried, boiled, in salads.

Part 3: Products that support intestinal health and immunity

The intestinal health plays an important role in the functioning of the immune system, since most of the immune cells are in the intestine. Therefore, it is important to include products that support the health of intestinal microflora in the diet.

3.1 probiotics:

• Function: Probiotics are living microorganisms (bacteria and yeast), which benefit health, especially for the intestines. They help maintain the balance of intestinal microflora, improve digestion and strengthen the immune system.
• The best sources: Yogurt (with living and active cultures), kefir, sauerkraut, kimchi, tea mushroom (comable), salty cucumbers (not pickled in vinegar).
• Recommendations: Regular use of probiotics can improve intestinal health and strengthen immunity.

3.2 Prebiotics:

• Function: Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. They help probiotics grow and multiply, supporting the healthy balance of intestinal microflora.
• The best sources: Onions, garlic, onions, asparagus, bananas, oats, apples, artichokes, chicory root.
• Recommendations: The inclusion of prebiotic products in the diet can improve intestinal health and strengthen immunity.

3.3 fiber:

• Function: Fiber is indigestible parts of plants that play an important role in maintaining the health of the digestive system. It helps regulate blood sugar, reduces cholesterol and helps to remove toxins from the body. Fiber is also a prebiotic that feeds beneficial bacteria in the intestines.
• The best sources: Fruits, vegetables, whole grain products, legumes, nuts, seeds.
• Recommendations: Strive for consumption of 25-30 grams of fiber per day.

Part 4: Important considerations and warnings

Although these products can help strengthen immunity, it is important to remember the following moments:

• Variety: The key to healthy diet is diversity. Use a wide range of products to get all the necessary nutrients.
• Balance: A balanced diet should include a sufficient amount of proteins, fats and carbohydrates, as well as vitamins and minerals.
• Moderation: Do not abuse any product, even if it is considered useful.
• Individual needs: Nutrient needs may vary depending on age, gender, health and level of physical activity. Consult a doctor or nutritionist to determine the optimal diet for you.
• Food allergies and intolerance: Be careful with products that you may have allergies or intolerance.
• Supplements: Before taking any additives, consult a doctor. Additives should not replace good nutrition.
• Healthy lifestyle: In addition to proper nutrition, healthy sleep, regular physical exercises, stress management and abandoning smoking and excessive alcohol use play an important role in maintaining immunity.
• Hydration: Drink enough water (about 8 glasses per day) to maintain the normal functioning of the body.
• Food processing: Avoid excessive food processing, as this can reduce the content of nutrients.
• Seasonality: Give preference to seasonal fruits and vegetables, as they are usually more fresh and contain more nutrients.
• Freshness: Use products as fresh as possible to maintain their nutritional value.
• Consultation with a specialist: In the presence of chronic diseases or medication, be sure to consult a doctor before making significant changes to the diet.
• Do not rely only on food: In some cases, especially with a deficiency of certain vitamins and minerals, it may be necessary to take food additives on the recommendation of a doctor.

Conclusion:

Maintaining healthy immunity is a comprehensive process in which nutrition plays a key role. The inclusion of products rich in vitamins, minerals, antioxidants and probiotics in the diet will help strengthen the immune system and protect the body from diseases. Remember the variety, balance and moderation, as well as the importance of a healthy lifestyle. If you have questions or doubts, consult a doctor or nutritionist. Proper nutrition is an investment in your health and well -being!