Vitamins to strengthen immunity: what to choose?

Vitamins to strengthen immunity: what to choose?

Chapter 1: The immune system is the basis of body protection

1. What is immunity and how does it work?

   Immunity is a complex system of biological processes that protects the body from pathogenic agents, such as bacteria, viruses, fungi and parasites, as well as from its own altered cells (for example, cancer). It works as a multi -level protection, which includes:

   • Inborn immunity: This is the first line of defense with which we are born. It is represented by physical barriers (leather, mucous membranes), chemicals (acid in the stomach, lysozyme in saliva) and fagocytic cells (macrophages, neutrophils), which absorb and destroy foreign elements. Congenital immunity reacts quickly, but nonspecific, that is, it attacks a wide range of pathogens.

   • Acquired immunity: It develops with time when the body encounters various pathogens. It is more specific and forms “immunological memory”, allowing the body to respond faster and more efficiently to a re -invasion of the same pathogen. The acquired immunity is divided into:

     • Cellular immunity: It is carried out by T-lymphocytes (T-cells), which directly destroy infected cells or regulate the immune response.
     • Humoral immunity: It is carried out by in lymphocytes (v-cells), which produce antibodies (immunoglobulins). Antibodies are associated with pathogens, neutralize them or facilitate their destruction by phagocytes.

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

   • Bone marrow: Produces blood cells, including lymphocytes.
   • Timus (thymus iron): The ripening place of T-lymphocytes.
   • Lymphatic nodes: They filter lymph and contain lymphocytes that activate in response to the infection.
   • Spleen: He filters blood, removes damaged cells and contains lymphocytes.
   • Tonsils and adenoids: Protect the upper respiratory tract from infections.
   • Intestine: Contains a large number of immune cells and a microbiot, playing an important role in the immune response.

   The coordinated work of all these components provides effective body protection.

2. Factors affecting the state of immunity (positive and negative).

   The state of immunity is subject to the influence of many factors, both positive and negative:

   Positive factors:

   • Balanced nutrition: It provides the body with the necessary nutrients, vitamins and minerals necessary for the functioning of immune cells.
   • Regular physical activity: Moderate physical activity improve blood circulation, promote the migration of immune cells and reduce inflammation.
   • Sufficient sleep: During sleep, the body is restored and produces immune cells. The lack of sleep weakens the immune system.
   • Stress management: Chronic stress suppresses immunity, releasing stress hormones, such as cortisol.
   • Vaccination: Prevents infectious diseases, forming immunity to specific pathogens.
   • Healthy intestinal microbia: It supports the immune system, competently inhibits the growth of pathogenic bacteria and stimulates the production of immune cells.
   • Hygiene: Regular hand washing and compliance with hygiene norms reduces the risk of infections infection.

   Negative factors:

   • Unstable nutrition: The deficiency of vitamins and minerals, an excess of sugar and processed products weakens immunity.
   • Lack of sleep: Chronic lack of sleep reduces the activity of immune cells and increases susceptibility to infections.
   • Chronic stress: It suppresses the immune system, increases the level of cortisol and reduces the activity of immune cells.
   • Smoking: Damages the respiratory tract, reduces the activity of immune cells and increases the risk of infections.
   • Alcohol abuse: Weakens the immune system, damages the liver and reduces the activity of immune cells.
   • Obesity: It is associated with chronic inflammation, a decrease in the activity of immune cells and an increased risk of infections.
   • Some drugs: Immunosupressors, steroids and antibiotics can weaken the immune system.
   • Chronic diseases: Diabetes, cardiovascular diseases and autoimmune diseases can weaken the immune system.
   • Environmental pollution: The effect of toxins and pollutants can weaken the immune system.
   • Hypodynamia (sedentary lifestyle): Reduces blood circulation and activity of immune cells.

   The influence of these factors on immunity can be both short -term and long -term. Maintaining a healthy lifestyle and minimizing the impact of negative factors helps to strengthen the immune system and reduce the risk of diseases.

3. Signs of weakened immunity: when should you think about support?

   Weakened immunity can be manifested by various symptoms indicating a decrease in the body’s defenses. It is important to pay attention to these signs and take measures in a timely manner to support the immune system. The most common signs of weakened immunity include:

   • Frequent colds: Colds, influenza, acute respiratory viral infections that occur more often than usual (more than 2-3 times a year) can be a sign of reduced immunity. The severe course of these diseases can also indicate problems with the immune system.
   • Long -term recovery: If colds and other infections last longer than usual, and the body needs more time to restore, this may be associated with weakened immunity.
   • Constant fatigue and weakness: A sense of fatigue, weakness and lack of energy, even after sufficient sleep, may be a sign that the immune system works inefficiently and does not cope with the load.
   • Frequent herpetic rashes: The herpes virus, present in the body of most people, is activated when immunity decreases, causing rashes on the lips and other parts of the body.
   • The appearance of fungal infections: Candidiasis (thrush) of the oral cavity, vaginal candidiasis and fungal skin infections often occur with weakened immunity.
   • Digestive problems: Frequent digestive disorders, bloating, diarrhea or constipation can be associated with a violation of the balance of intestinal microbiots, which plays an important role in the immune system.
   • Slow wound healing: Wounds, cuts and other skin damage heal more slowly than usual, due to reduced activity of immune cells involved in the healing process.
   • Frequent allergic reactions: Strengthening allergic reactions to familiar allergens can be a sign of an imbalance in the immune system.
   • Inflammatory skin diseases: Eczema, dermatitis and other inflammatory skin diseases can be associated with impaired operation of the immune system.
   • Increased lymph nodes: An increase in lymph nodes may indicate the active work of the immune system in response to infection or inflammation.

   If you observe several of these signs, you should consult a doctor to examine and identify possible causes of weakening immunity. The doctor may prescribe blood tests to assess the state of the immune system and recommend appropriate measures to strengthen immunity, including a change in lifestyle, taking vitamins and minerals, as well as other methods of treatment.

Chapter 2: Key vitamins and minerals for immunity

1. Vitamin C: a powerful antioxidant and stimulator of immune cells.

   Vitamin C, also known as ascorbic acid, is one of the most important vitamins for maintaining the immune system. It plays a key role in many processes associated with the immune response, and has powerful antioxidant properties.

   The role of vitamin C in the immune system:

   • Stimulation of immune cells: Vitamin C stimulates the production and activity of leukocytes (white blood cells), which are the main cells of the immune system fighting with infections. It increases the number of neutrophils, lymphocytes and macrophages, and also increases their ability to phagocytosis (absorption and destruction of pathogens).
   • Strengthening the barrier function of the skin and mucous membranes: Vitamin C is necessary for the synthesis of collagen, which is the main structural component of the skin and mucous membranes. Collagen provides the strength and elasticity of these barriers, preventing the penetration of pathogens into the body.
   • Participation in the formation of antibodies: Vitamin C is involved in the formation of antibodies (immunoglobulins), which are associated with pathogens and neutralize them or facilitate their destruction by phagocytes.
   • Protection of immune cells from damage: Vitamin C is a powerful antioxidant that protects immune cells from damage caused by free radicals. Free radicals are formed in the process of metabolism and when exposed to external factors, such as environmental pollution and ultraviolet radiation.
   • Reducing inflammation: Vitamin C has anti -inflammatory properties and can reduce inflammation in the body, which contributes to a more effective immune response.

   Sources of vitamin C:

   Vitamin C is not synthesized in the human body, so it must be obtained with food or additives. The main sources of vitamin C are:

   • Citrus fruit: Oranges, lemons, grapefruits, tangerines.
   • Berries: Strawberries, blueberries, raspberries, cranberries.
   • Vegetables: Pepper (especially red and yellow), broccoli, Brussels cabbage, spinach, tomatoes.
   • Other fruits: Kiwi, pineapple, papaya.

   During heat treatment, vitamin C is destroyed, so it is recommended to consume products rich in vitamin C, fresh or subjected to minimal processing.

   Recommended daily dose of vitamin C:

   The recommended daily dose of vitamin C for adults is 75-90 mg. However, during illness or with increased stress, the need for vitamin C may increase. In some cases, doctors recommend taking higher doses of vitamin C (up to 1000 mg per day) to strengthen immunity.

   Vitamin C deficiency:

   Vitamin C deficiency can lead to a weakening of the immune system, increased susceptibility to infections, slow healing of wounds, bleeding gums and other health problems.

   Vitamin C drugs:

   Vitamin C is available in various forms: tablets, capsules, powders, chewing tablets and hissing tablets. When choosing the drug, vitamin C should pay attention to its composition, dosage and form of release. Effective forms of vitamin C are considered ascorbic acid, sodium ascorbate and liposomal vitamin C.

   Vitamin C is an important nutrient for maintaining the immune system and overall health. The use of a sufficient amount of vitamin C with food or in the form of additives helps to strengthen immunity, protect against infections and improve well -being.

2. Vitamin D: an immune response regulator and protection against infections.

   Vitamin D is a fat -soluble vitamin that plays an important role in regulating the immune system and maintaining overall health. Unlike other vitamins, vitamin D can be synthesized in the skin under the influence of sunlight. However, in conditions of lack of sunlight (especially in winter) and when using sunscreen, the synthesis of vitamin D may not be sufficient, which leads to deficiency.

   The role of vitamin D in the immune system:

   • Regulation of immune cells: Vitamin D affects the activity of various immune cells, including macrophages, T-lymphocytes and B-lymphocytes. It stimulates the differentiation of monocytes in macrophages, which absorb and destroy pathogens. Vitamin D also regulates the production of cytokines – signal molecules involved in the immune response.
   • Strengthening antimicrobial protection: Vitamin D stimulates the production of antimicrobial peptides, such as katelicidin and defensins, which have a wide range of effects against bacteria, viruses and fungi.
   • Risk reduction in autoimmune diseases: Vitamin D is involved in the regulation of the immune response and can reduce the risk of developing autoimmune diseases, such as multiple sclerosis, rheumatoid arthritis and type 1 diabetes.
   • Protection against respiratory infections: Studies show that a sufficient level of vitamin D in the body can reduce the risk of respiratory infections, such as influenza and acute respiratory viral infections. Vitamin D strengthens the barrier function of the respiratory tract and stimulates the production of antimicrobial peptides in the lungs.
   • Improving the function of the lungs: Vitamin D can improve the function of the lungs and reduce the risk of developing bronchial asthma and other respiratory diseases.

   Sources of vitamin D:

   • Sunlight: The main source of vitamin D is the synthesis in the skin under the influence of ultraviolet rays. For sufficient synthesis of vitamin D, it is recommended to be carried out in the sun for 15-30 minutes a day, especially in the summer.
   • Food: Some foods contain vitamin D, but in small quantities. These include:
     • Fat fish (salmon, mackerel, sardins).
     • Egg yolks.
     • Beef liver.
     • Mushrooms grown under ultraviolet light.
     • Enriched products (milk, yogurt, breakfast flakes).
   • Supplements: Vitamin D is available in the form of additives in the form of vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is considered a more effective form, as it is better absorbed and increases the level of vitamin D in the blood.

   Recommended daily dose of vitamin D:

   The recommended daily dose of vitamin D for adults is 600-800 IU (international units). However, for people with a deficiency of vitamin D or in the presence of risk factors (for example, elderly, dark skin, obesity), higher doses may be required.

   Vitamin D deficiency:

   Vitamin D deficiency is a common problem, especially in the winter and in people with a limited stay in the sun. Vitamin D deficiency can lead to a weakening of the immune system, increased susceptibility to infections, osteoporosis, muscle weakness and other health problems.

   Vitamin D:

   Vitamin D is available in various forms: tablets, capsules, drops and chewing tablets. When choosing a vitamin D drug, attention should be paid to its composition, dosage and form of release. Before taking vitamin D, it is recommended to consult a doctor to determine the optimal dose and control the level of vitamin D in the blood.

   Vitamin D is an important nutrient for maintaining the immune system and overall health. Regular stay in the sun, the use of products rich in vitamin D, and the use of additives (if necessary) help strengthen immunity, protect against infections and improve well -being.

3. Vitamin E: antioxidant protection and a modulator of an immune response.

   Vitamin E is a group of fat -soluble compounds with powerful antioxidant properties. The most active form of vitamin E is alpha-tocopherol. Vitamin E plays an important role in maintaining the immune system, protecting the cells from damage caused by free radicals, and modulating the immune response.

   The role of vitamin E in the immune system:

   • Antioxidant Protection: Vitamin E is a powerful antioxidant that protects cell membranes from damage caused by free radicals. Free radicals are formed in the process of metabolism and when exposed to external factors, such as environmental pollution and ultraviolet radiation. Protecting cells from oxidative stress, vitamin E helps maintain their normal function, including immune cells.
   • Stimulation of immune cells: Vitamin E stimulates the activity of various immune cells, including T-lymphocytes, B-lymphocytes and natural killers (NK cells). It increases the amount of T-lymphocytes, enhances their proliferation and increases their ability to destroy infected cells.
   • Improving the function of T cells: Vitamin E improves the function of T cells, increasing their ability to recognize and destroy pathogens. It also improves the signaling tracks in T cells, which contributes to a more effective immune response.
   • Reduced inflammation: Vitamin E has anti -inflammatory properties and can reduce inflammation in the body. It inhibits the production of pro-inflammatory cytokines, such as Interleukin-6 (IL-6) and the Alpha tumor necrosis factor (TNF-α), which contributes to a more effective immune response and reduce the risk of chronic diseases.
   • Support for the function of mucous membranes: Vitamin E supports the function of the mucous membranes, which are an important barrier to protect against infections. It strengthens the mucous membranes of the respiratory tract and intestines, preventing the penetration of pathogens into the body.

   Sources of vitamin E:

   Vitamin E is contained in various foods, mainly in vegetable oils, nuts and seeds. The main sources of vitamin E are:

   • Vegetable oils: Sunflower oil, safflore oil, olive oil, wheat germ oil.
   • Nuts and seeds: Almonds, hazelnuts, peanuts, sunflower seeds, pumpkin seeds.
   • Green sheet vegetables: Spinach, broccoli.
   • Other products: Avocado, mango, kiwi.

   Recommended daily dose of vitamin E:

   The recommended daily dose of vitamin E for adults is 15 mg (22.4 IU). However, for people with an increased risk of vitamin E deficiency (for example, people with intestinal diseases that violate fat absorption) may require higher doses.

   Vitamin Deficit E:

   Vitamin E deficiency is rare, but can occur in people with diseases that violate the absorption of fats, or in people who adhere to very strict diets. Vitamin E deficiency can lead to a weakening of the immune system, neuromuscular disorders, anemia and other health problems.

   Vitamin E drugs:

   Vitamin E is available in various forms: capsules, tablets, liquid solutions and oil solutions. When choosing a vitamin E drug, attention should be paid to its composition, dosage and form of release. The most common form of vitamin E is alpha-tocopherol.

   Vitamin E is an important nutrient for maintaining the immune system and overall health. The use of a sufficient amount of vitamin E with food or in the form of additives helps to strengthen immunity, protect against infections and improve well -being.

4. Vitamin A: Support for barrier functions and regulation of immune cells.

   Vitamin A is a fat -soluble vitamin that plays an important role in maintaining the health of the eyes, skin, mucous membranes and immune system. Vitamin A exists in several forms, including retinol (the active form of vitamin A contained in animal products) and carotenoids (provitamins A contained in plant products). Beta-carotene is the most famous carotenoid, which can turn into retinol in the body.

   The role of vitamin A is in the immune system:

   • Support for barrier functions: Vitamin A is necessary to maintain the integrity and normal function of the mucous membranes, which are an important barrier to protect against infections. It stimulates the production of mucin-a mucous substance that covers the mucous membranes of the respiratory tract, the gastrointestinal tract and the genitourinary system, preventing the penetration of pathogens into the body.
   • Regulation of immune cells: Vitamin A affects the activity of various immune cells, including T-lymphocytes, B-lymphocytes and natural killers (NK cells). It participates in the differentiation of T-lymphocytes and B-lymphocytes, regulates the production of cytokines-signal molecules involved in the immune response, and increases the activity of NK cells that destroy infected cells.
   • Strengthening antimicrobial protection: Vitamin A stimulates the production of antimicrobial peptides, such as katelicidin and defensins, which have a wide range of action against bacteria, viruses and fungi.
   • Reducing the risk of infections: A sufficient level of vitamin A in the body can reduce the risk of infections, especially respiratory infections, such as flu and acute respiratory viral infections. Vitamin A strengthens the barrier functions of the respiratory tract and stimulates the production of antimicrobial peptides in the lungs.
   • Improving the immune response to vaccines: Vitamin A can improve the immune response to vaccines, increasing the effectiveness of vaccination.

   Sources of vitamin A:

   Vitamin A is found in animal products in the form of retinol and in plant products in the form of carotenoids. The main sources of vitamin A are:

   • Animal products: The liver, fish oil, eggs, dairy products (milk, cheese, butter).
   • Plant products: Carrots, pumpkin, sweet potatoes, spinach, broccoli, mango, apricots.

   Recommended daily dose of vitamin A:

   The recommended daily dose of vitamin A for adults is 900 mcg RE (retinol equivalent) for men and 700 mcg RE for women.

   Vitamin A deficiency:

   Vitamin A deficiency can lead to a weakening of the immune system, increased susceptibility to infections, dry skin and mucous membranes, visual impairment (especially in the dark) and other health problems.

   Vitamin A drugs:

   Vitamin A is available in various forms: capsules, tablets, liquid solutions and oil solutions. When choosing a vitamin A drug, attention should be paid to its composition, dosage and form of release. It is important not to exceed the recommended doses of vitamin A, since the excess of vitamin A can be toxic.

   Vitamin A is an important nutrient for maintaining the immune system and overall health. The use of a sufficient amount of vitamin A C or in the form of additives (if necessary) helps to strengthen immunity, protect against infections and improve well -being.

5. Zinc: necessary for the development and functioning of immune cells.

   Zinc is a trace element that plays an important role in many biological processes, including immune function, cell growth and development, wound healing and DNA synthesis. Zinc is necessary for the development and functioning of various immune cells, as well as to regulate the immune response.

   The role of zinc in the immune system:

   • Development and functioning of immune cells: Zinc is necessary for the development and functioning of T-lymphocytes, B-lymphocytes and natural killers (NK cells). It participates in the differentiation of T-lymphocytes and B-lymphocytes, regulates the production of cytokines-signal molecules involved in the immune response, and increases the activity of NK cells that destroy infected cells.
   • Support for barrier functions: Zinc maintains the integrity and normal function of the mucous membranes, which are an important barrier to protect against infections. It stimulates the production of mucin-a mucous substance that covers the mucous membranes of the respiratory tract, the gastrointestinal tract and the genitourinary system, preventing the penetration of pathogens into the body.
   • Antioxidant Protection: Zinc is a component of the enzyme superoxidsmouth (SOD), which is a powerful antioxidant and protects the cells from damage caused by free radicals.
   • Anti -inflammatory action: Zinc has anti -inflammatory properties and can reduce inflammation in the body. It inhibits the production of pro-inflammatory cytokines, such as Interleukin-6 (IL-6) and the Alpha tumor necrosis factor (TNF-α), which contributes to a more effective immune response and reduce the risk of chronic diseases.
   • Reducing the risk of infections: A sufficient level of zinc in the body can reduce the risk of infections, especially respiratory infections, such as flu and SARS. Zinc strengthens the barrier functions of the respiratory tract and stimulates the production of antimicrobial peptides in the lungs.

   Sources of zinc:

   Zinc is contained in various foods, mainly in animal products. The main sources of zinc are:

   • Animal products: Meat (especially red meat), poultry, seafood (oysters, crabs, shrimp), dairy products (milk, cheese, yogurt).
   • Plant products: Nuts (especially cashews and almonds), seeds (pumpkin and sunflower seeds), legumes (beans, peas, lentils), whole grain products (oatmeal, brown rice).

   Recommended daily dose of zinc:

   The recommended daily dose of zinc for adults is 11 mg for men and 8 mg for women.

   Zinc Deficit:

   Zinc deficiency can lead to a weakening of the immune system, increased susceptibility to infections, slowed down the healing of wounds, loss of appetite, impaired taste and smell, as well as other health problems. Zinc deficiency is more often found in people with intestinal diseases, vegetarians and vegans, as well as in older people.

   Zinc drugs:

   Zinc is available in various forms: tablets, capsules, chewing tablets and liquid solutions. When choosing a zinc drug, attention should be paid to its composition, dosage and form of release. The most common forms of zinc are zinc sulfate, zinc gluconate and zinc picoline.

   Zinc is an important trace element for maintaining the immune system and overall health. The use of a sufficient amount of zinc with food or in the form of additives (if necessary) helps to strengthen immunity, protect against infections and improve well -being.

6. Selenium: antioxidant and regulator of immune processes.

   Selenium is a trace element necessary for many biological processes, including immune function, antioxidant protection, thyroid function and reproductive health. Selenium is a component of enzymes of selenoproteins, which play an important role in protecting cells from damage caused by free radicals, and in the regulation of immune processes.

   The role of Selena in the immune system:

   • Antioxidant Protection: Selenium is a component of selenoprotein enzymes, such as glutathioneperoxidase (GPX), which are powerful antioxidants and protect the cells from damage caused by free radicals. Protecting cells from oxidative stress, selenium helps maintain their normal function, including immune cells.
   • Regulation of immune cells: Selenium affects the activity of various immune cells, including T-lymphocytes, B-lymphocytes and natural killers (NK cells). It stimulates the proliferation of T-lymphocytes and B-lymphocytes, regulates the production of cytokines-signal molecules involved in the immune response, and increases the activity of NK cells that destroy infected cells.
   • Strengthening antiviral protection: Selenium can enhance antiviral protection, stimulating the production of interferons – proteins that suppress the reproduction of viruses.
   • Reduced inflammation: Selenium has anti -inflammatory properties and can reduce inflammation in the body. It inhibits the production of pro-inflammatory cytokines, such as Interleukin-6 (IL-6) and the Alpha tumor necrosis factor (TNF-α), which contributes to a more effective immune response and reduce the risk of chronic diseases.
   • Improving the immune response to vaccines: Selenium can improve the immune response to vaccines, increasing the effectiveness of vaccination.

   Sources of Selena:

   The content of selenium in food products depends on the content of selenium in the soil on which they were grown. The main sources of Selena are:

   • Seafood: Tuna, plague, sardines, shrimp.
   • Meat: Beef, pork, bird.
   • Nuts: Brazilian nut (is the richest source of selenium).
   • Seeds: Sunflower seeds.
   • Whole grain products: Brown rice, oatmeal.
   • Other products: Eggs, mushrooms.

   Recommended daily dose of selenium:

   The recommended daily dose of selenium for adults is 55 μg.

   Selena deficiency:

   Selena deficiency can lead to a weakening of the immune system, increased susceptibility to infections, a decrease in thyroid function, problems with reproductive health and other health problems. Selenium deficiency is more often found in regions with a low selenium content in the soil.

   Selena drugs:

   Selenium is available in various forms: tablets, capsules and liquid solutions. When choosing the drug Selena, attention should be paid to its composition, dosage and form of release. The most common forms of selenium are selenometyonin and sodium selenite.

   Selenium is an important trace element for maintaining the immune system and overall health. The use of enough selenium with food or in the form of additives (if necessary) helps to strengthen immunity, protection against infections and improve well -being.

7. Iron: It is necessary for the growth and functioning of immune cells.

   Iron is a trace element necessary for many biological processes, including oxygen transport, DNA synthesis, cell growth and development, as well as immune function. Iron is necessary for the growth and functioning of various immune cells, as well as to regulate the immune response.

   The role of iron in the immune system:

   • Development and functioning of immune cells: Iron is necessary for the development and functioning of T-lymphocytes, B-lymphocytes and natural killers (NK cells). It is involved in the differentiation of T-lymphocytes and B-lymphocytes, regulates the production of cytoca