How To Strengthen Immunity For An Adult: Reasons For The Decline And Strengthening Nutrition

What is immunity?

The main functions of immunity:

1. Respond adequately to any possible antigen.

2. It is effective to be able to distinguish "one's own" from "alien" or "one's own - changed".

In the event of a failure of these functions, such a state of immunity develops as immunopathology - the inability of the immune system to perform its normal protective functions. Pathology can affect various levels and links of the immune system.

The immune system is:

• Protecting the body from destructive forces. External destructive forces are, for example, viruses, bacteria and parasites. Internal destructive forces are cancerous and autoreactive lymphocytes (they are part of the cells of the immune system, are formed in various autoimmune diseases in a sufficiently large amount, and behave aggressively against their own tissues and organs, damaging them).
• A well-organized structure in a functional sense. This is the presence of mediators, cells, signal molecules capable of migration to various tissues and organs.
• The totality of lymphoid organs and tissues, separated from each other in the anatomical sense. The total total weight of which is about 2% of the total body weight.

1. Bone marrow. Central organ of immunogenesis. All cells that take part in immune reactions are formed here.

2. Thymus (or thymus). front of the immune system. Here, T-lymphocyte cells, previously formed in the bone marrow, mature and undergo immunological training. The task of T-lymphocytes is to learn to distinguish "us" from "them".

3. Spleen. Here, immune cells (B-lymphocytes) mature and the process of phagocytosis is actively carried out (the work of special cells of the immune system aimed at catching and digesting microbes that have entered the body, fragments of its own dead cells).

4. Blood. Liquid connective tissue that performs many complex and important functions for the body. It constantly circulates in the circulatory system, carrying the necessary gases and substances dissolved in it for metabolic processes. Blood takes an active part in the work of the immune system, performing the following functions:

   • Protective - participates in the implementation of nonspecific and specific immunity. These types of immunity and their tasks will be discussed in the article a little later.
   • Homeostatic - maintains the constancy of the internal environment of the body (acid-base balance, water-salt metabolism).
   • Respiratory - transports oxygen from the respiratory system to the tissues and carbon dioxide in the opposite direction.
   • Nutrient - transports essential nutrients from the digestive organs to the cells of the body.
   • Excretory - is involved in the removal from the body of end products of metabolism (urea, uric acid, etc.), mineral and organic substances, excess water that came with food or formed in the body during metabolism.
   • Regulatory (humoral) - delivers hormones, peptides and other physiologically active substances from their sites of synthesis to the cells of the body, which allows the regulation of many physiological functions.
   • Thermoregulatory - transfers heat from hotter organs to cooler ones.
   • The function of creator bonds - transmits information using macromolecules that ensures the regulation of intracellular processes of protein synthesis.

1. Lymph. It is a viscous transparent liquid of a yellowish color, which does not contain erythrocytes, but has a lot of lymphocytes. Lymph flow is always carried out from the bottom up, from the tips of the toes, hands and to the thoracic lymphatic duct.

2. The lymph nodes. In their structure, they resemble a sponge, the function of which is to filter the lymph. The pores of this sponge contain many immune cells that trap and digest microbes that have entered the body. Lymph nodes contain memory cells (special cells of the immune system) that store all the information about microbes that have previously been in the body.

3. lymphoid tissue. A specialized tissue whose physiological function is immunological reactivity (the body's ability to respond to an antigen with specific cellular and humoral reactions). Lymphoid tissue takes part in every protective reaction carried out by the body.

4. Tonsils. Accumulation of lymphoid tissue in the area of ​​the nasopharynx and oral cavity. In fact, they are the first protective barrier against pathogenic microbes that can enter the human body through the upper respiratory tract. The tonsils produce lymphocytes, so another of their functions is to work as a hematopoietic organ.

5. Peyer's patches. Accumulations of lymphoid follicles, which are located on all mucous and submucosal membranes of the small intestine. They represent the main sampling site for intestinal antigens.

6. Liver. The main biochemical laboratory in the body. Thanks to its active work, the blood and the body are constantly cleansed of various toxins, toxins, carcinogens, and waste products. The liver is the main immunologist in the body, since it supplies the immune system with the most important and most important thing - amino acids and proteins that are necessary for the synthesis of immunoglobulins, interferon (alpha, beta, gamma), antibodies.

7. The immune system ensures the genetic integrity of the body throughout its life, maintaining a balance between "self" and "non-self" in a foreign environment.

There are two main types of immunity - innate and acquired.

Innate immunity is determined by hereditary anatomical and physiological characteristics of the body and is a combination of factors and mechanisms of nonspecific protection.

Acquired (adaptive) immunity develops during a person's life. It is a specific defensive reaction of the body to a specific foreign agent (antigen) with the participation of lymphocytes (the main cells of the immune system).

Immune reactions are based on the mechanisms of recognition and destruction of foreign agents that come from outside or are formed inside the body. These mechanisms are represented by factors of specific and nonspecific protection. The first to work are the links of non-specific protection. The second links of specific protection are connected and combine the reactions of antibody formation, immune phagocytosis, immediate and delayed hypersensitivity, reactions of immunological tolerance and memory.

Let's look at some more important concepts.

Antigens are genetically foreign substances that trigger an immune response. The main properties of an antigen that determine its immunogenicity (the ability to elicit an immune response) are macromolecularity and genetic foreignness.

An antibody (immunoglobulin) is a type of immune system molecule. Antibodies and antigen recognition receptors can bind the corresponding antigens.

The immune response is a process of interaction between cells of the immune system, which is induced by an antigen and leads to the formation of effector cells and molecules that destroy this antigen.

The mechanism of "immunological memory" allows, upon repeated interaction with the same antigens, an immune response to occur in a shorter time, showing a pronounced effect. The induction of immunity is a favorable outcome of immune reactions, which leads to the restoration of homeostasis (special stability of the body within the "normal") of the body.

Signs of a decrease in the body's defenses

With a decrease in the body's defenses, there is a decrease in immunity. As a result, it acquires an inhibited effect, in which it can no longer distinguish infections in the body so well. The reaction decreases, which means that the disease occurs.

It can be the other way around when the immune system is too active. Not only “foreign”, but also the body’s own cells are attacked. This condition may indicate autoimmune processes, such as:

• Autoimmune Hashimoto's thyroiditis.
• Rheumatoid arthritis.
• Multiple sclerosis.
• Systemic lupus erythematosus.

The first signs of a decrease in immunity and what to look for when the state of immunity is determined to be deficient:

1. Deterioration of mood.

2. Drowsiness.

3. Weakness, chronic fatigue, decreased mobility.

4. Frequent headaches.

5. Frequent SARS, nasal congestion.

6. Intestinal disorders (constipation, diarrhea).

    

7. Skin rashes.

8. Recurrent respiratory viral diseases, bacterial infections. Lung lesions against the background of these diseases with a protracted and severe course.

9. Furuncles, pustular inflammation of the skin, inflammation of the eyelids (barley), abscesses.

10. Prolonged wound healing. For example, with minor injuries, healing occurs within 14 days and this is optimal. When wound healing is much slower, this means a decrease in immunity. The most dangerous during this period is the addition of a bacterial infection and the development of purulent complications.

11. Fungal infections of nails, skin, mucous membranes.

12. Recurrent diseases of the upper respiratory tract (sore throat, rhinitis) and the organs of the genitourinary system (inflammation of the kidneys, inflammation of the bladder).

Causes of reduced immunity

To raise immunity, it is necessary to determine the causes that contribute to its decrease and begin work on their elimination.

Reasons for reduced immunity:

It occurs when the body and psyche are subjected to repeated negative consequences for them for a long time:

• lack of proper rest;
• lack of sleep;
• irregular and unbalanced diet;
• prolonged psycho-emotional stress;
• crisis in family relationships, other personal situations and their experience;
• lack of communication;
• lack of physical activity.

With a lack of sleep, the immune system weakens.

Let's talk in more detail about what sleep is for the body and what is its effect on the immune system as a whole.

During sleep, the body produces melatonin (sleep hormone) - the main hormone of the pineal gland and the regulator of circadian rhythms. Melatonin is very important for the immune system. Its functions:

• Metabolic. Immunomodulation. Prevents the development of metabolic syndrome.
• Hypnotic. Responsible for sleep and is a mild sleeping pill.
• Regulatory. Leads daily, partly seasonal biorhythms, regulates body temperature.
• Hormonal regulation. Inhibitory effect on the endocrine system - reduces the secretion of gonadotropins, corticotropin, somatotropin, thyrotropin (hormones of the adenohypophysis or anterior pituitary gland responsible for managing and coordinating the activity of all endocrine glands of the body).
• Antioxidant. It slows down the rate of aging and increases life expectancy, blocks the development of malignant tumors.
• An antidepressant, and also has a focus on preventing certain mental disorders.

Lack of sleep and unhealthy sleep disrupt the production of melatonin, which leads to:

1. Decreased immunity.

2. Violation of physical and mental health.

3. Increased risk of obesity, metabolic syndrome.

4. Impaired insulin production and, as a result, type II diabetes.

5. Cardiovascular disease and cancer.

Sleep is very important for improving immunity and its duration should be at least 7-8 hours so that the body has time to restore and maintain its resources.

According to WHO, old age is defined as 60 to 74 years of age. In the body, a natural extinction of all its functions, including immunity, gradually occurs.

During this period, a hormonal restructuring of the body occurs, as a result, an unstable emotional background can be observed, leading to prolonged depression, and then chronic stress. The ongoing changes do not bypass such body systems as the cardiovascular, nervous, affect the urogenital tract and affect metabolism. Immunity is reduced.

Great harm to health is caused not only by excessive consumption of trans fats, fast food, starchy foods, sweets, which reduce the body's defenses, but also by nutritional deficiencies.

Food is a source of building material for the cells of our body. Therefore, a balanced diet and sufficient water content in the diet are so important.

It is extremely important to consume enough proteins, fats and complex carbohydrates, fiber, probiotics, as well as minerals, macro- and microelements, vitamins daily. The diet should contain berries, fruits, vegetables, herbs, whole grains, nuts, spices, meat and fish.

Let's talk about each group included in a balanced diet in more detail.

1. Squirrels. They are the building material and the main immune cells. The main participants in the formation of the immune response.

   The tissues of internal organs, muscles, blood vessels, blood cells, antibodies, hormones, enzymes - all this is in our body thanks to proteins.

   It is extremely important to replenish protein stores daily, since they are not deposited in the body. The process of synthesis and breakdown of proteins occurs continuously.

   Proteins (amino acids) are divided into "essential" and "essential". Non-essential amino acids - can be synthesized in the body. Essential amino acids - cannot be synthesized in the body and come into it from food, and are necessary for protein synthesis.

   With a protein deficiency, vital processes are disrupted: immunity decreases, anemia develops, metabolism slows down, weakness appears, the condition of hair, nails, etc. worsens.

2. Fats: play a significant role in the process of the immune response and the correct, adequate response to inflammatory processes.

3. Complex carbohydrates: are a source of energy, help reduce the level of stress hormones in the blood, which have a suppressive effect on the immune system.

4. Fiber, probiotics: important for the intestinal microflora. Scientists have proven that immunity depends on the healthy state of the intestinal microflora, since it is here that most of the immune cells live. And this is about 80% of all immunocompetent cells (capable of recognizing an antigen and responding to it with an immune response).

5. Vitamins, minerals, macro and microelements: assistants in eliminating foci of inflammation in the body.

Poor water quality. The task of water is to keep the body from dehydration, which leads to a decrease in immunity, provokes infectious diseases. Water washes away salts, toxins and slags that accumulate in cells. Helps maintain a stable weight and metabolism, which is also important for the functioning of the immune system.

Water quality indicators:

• Chemical composition. Good water should enrich our body with minerals: calcium, magnesium, sodium, potassium, manganese, iron, chlorine.
• water pH. Hydrogen index, which reflects the concentration of free hydrogen ions in water and shows the degree of acidity and alkalinity of water. The ideal pH of water is 7.5-8.0.

1. Excessive physical activity: there are studies that people who exhaust themselves with sports and various physical trainings got sick more severely and more often than those who did not play sports at all. Scientists have identified a relationship, the more intense and longer the training, the more weakened the immune response of the body.

2. Insufficient physical activity, their absence: there is a deterioration in blood circulation throughout the body, in the organs of the immune system, resistance to infections and viruses decreases. If the muscles do not work, active respiration of cells does not occur, since oxygen is not supplied. Cilia on the epithelium of the mucous membrane of the respiratory tract cannot fully fulfill their function of removing small foreign bodies (bacteria, dust particles). That is why microorganisms that have entered the bronchi and lungs are fixed on the mucous membrane and can cause illness.

Normal body weight is the basis of strong immunity.

Excess weight is the deposition of fat in the subcutaneous layers and around the organs. Over time, toxins and toxins accumulate in the fat, putting a strain on the immune system.

There is a study, as a result of which, in overweight people, an unfavorable background was revealed, manifested by the activation of a number of factors of inflammatory processes. Inflammatory processes were confirmed by: an increased level of leukocytes in the blood (white blood cells, the basis of the immune system, the excess of which from the optimal value indicates inflammatory processes), an increase in CRP (C-reactive protein), cytokines (protein molecules), immunoglobulins (antibodies, produced by the body's immune system in response to infection).

Being underweight is an unhealthy condition of the body, just like obesity. It is manifested by a decrease in the functional reserves of the body, a decrease in physical activity, a decrease in the quality of life, and an impact on mental health. People who are underweight are more likely to develop infectious diseases.

Overeating involves not only the deposition of fat and the accumulation of toxins, but also a number of the following processes:

1. Decreased immune response.

2. Load on the liver, cardiovascular system.

3. The work of the gastrointestinal tract is disrupted, the absorption of nutrients is reduced.

4. Metabolic disorders.

Smoking, alcohol abuse, drug addiction - contribute to the accumulation of toxins in the body that disrupt the work of all its systems, namely:

1. Synthesis of immunoglobulin (antibodies produced by the body's immune system in response to infection), which leads to a gradual weakening of the body's defenses.

2. vascular tone.

3. When ingested, for example, in the form of nicotine, ethanol, they interact with red blood cells, which are responsible for transporting oxygen to organs and tissues, releasing the body from carbon dioxide.

4. Contribute to the removal of fatty protective lubricant from the surface of red blood cells. As a result, red blood cells begin to stick together, forming the so-called grape clusters.

Suppresses the immune system, disrupting the normal intestinal microflora, which contains most of the immune cells.

Prescribe medications, their dosage and duration of administration should be exclusively the attending physician. This will help prevent addiction, the lack of the desired therapeutic effect and the occurrence of adverse reactions.

Diseases and conditions that can disrupt immune processes:

1. A number of different infections.

2. Pathological processes in the circulatory system (lymphoma, leukemia).

3. Postponed injuries, severe operations with a long recovery period.

4. Tumor formations (especially malignant ones).

5. Human immunodeficiency virus and AIDS.

6. The presence of malabsorption syndrome (a complex of clinical manifestations that are caused by a violation of parietal, cavitary, membrane digestion and transport in the small intestine, leading to metabolic shifts).

7. Worm infestation and the presence of other intestinal parasites.

8. Severe forms of damage to the liver and biliary tract.

9. Combined and separate renal and hepatic insufficiency.

10. The use of chemotherapy.

11. Long, intensive course of antibiotics.

Ways to strengthen the immune system

Knowing what is needed to strengthen the immune system can prevent a number of health problems.

First of all, you need to pay attention to:

1. Healthy sleep, observance of the sleep regimen, good rest.

2. Nutrition and its regimen, daily diet, balance, drinking regimen and water quality.

   The importance of healthy sleep, a balanced diet and water, we examined in the "reasons for a decrease in immunity."

3. Physical exercise. Moderate, adequate physical activity is important at any age and can boost the immune system of an adult.

   Adequate, systematic exercise allows you to maintain a balance between all components of the immune system, which makes it possible to avoid severe and prolonged inflammation, various allergic reactions.

    

   Let us consider in more detail the effect of such loads on the body:

   • Muscle work improves blood circulation, delivers nutrients and oxygen to all cells of the body, which improves their functioning.
   • They increase the production of immune cells - T-helpers, which provide the first line of defense against viral infections.
   • They increase the general tone of the body, as a result, the mood improves, there is a surge of energy, the blood is enriched with oxygen, sleep and appetite are normalized.
   • They help fight stress - the body produces endorphins ("hormones of happiness").
   • Helps maintain normal body weight.

   Aerobic exercise will also help boost immunity in adults. This is easy running, walking, swimming, cycling, which reduce the risk of seasonal diseases by almost half.

1. Emotional condition. With prolonged, negative, emotional states, the immune system weakens and depletes. Constant depression, stress, anger, and even prolonged social isolation cause various chronic diseases to exacerbate or new ones to appear.

   Positive emotions, hobbies and hobbies allow the body to quickly cope with stress, infections, and therefore are aimed at supporting immunity.

2. Getting rid of bad habits (overeating, alcohol, smoking), the impact on the body of which, we considered in the "reasons for reducing immunity." That is why it is so important to abandon them in order to help the body recover and boost immunity.

Is it possible to strengthen the immune system with food

The nature of nutrition is extremely important for raising immunity and strengthening it, since it largely determines the composition of the intestinal microflora. The intestinal microflora has an immunomodulatory effect.

It is believed that 80% of the immune system is located in the gut. The function of this area is to recognize dangerous particles entering through the oral cavity and then neutralize them. The next step is to pass less dangerous particles further so that the body reacts to them and develops protective cells.

A change in the intestinal microflora disrupts the absorption of food nutrients, disrupts the production of immunoglobulin-A, which activates the protective functions of the intestinal mucosa. The walls and mucous membrane of the intestine are permeated with lymphatic capillaries, contain many lymph nodes.

As we have already determined from the “reasons for reducing immunity”, the protein component (amino acids), which is the most important component in the production of leukocytes and antibodies (blood plasma protein compounds), is of particular importance for strengthening it and, accordingly, in nutrition.

A balanced diet (the nutritional value of products and their nutritional density - the concentration of micronutrients necessary for the body) helps to strengthen the immune system of a healthy person.

Adhering to such a nutrition system, our body is supplied with energy and building material necessary for the adequate functioning of the immune system, as well as having a modulating effect on its work.

Some nutrients will be aimed at increasing efficiency and raising immunity. And other nutrients will be aimed at protecting the body from cells aggressively attacking it.

Let us consider in more detail the substances that enhance the work of the immune system and which products that raise immunity should be given special importance.

1. Proteins (amino acids). We examined their role for the immune system in the topic “Reasons for a decrease in immunity. Inadequate nutrition. Unbalanced diet.

2. Glutamine (glutamine). Non-essential glucogenic amino acid. Strengthens immunity. Functions:

   • It plays a significant role in the life of immune cells, their reproduction and is an energy substrate. The main consumer of glutamine is the intestines.
   • Participates in the formation of ATP (energy), protein metabolism, detoxification, carbohydrate synthesis, folic acid metabolism.
   • Acts as a neurotransmitter.
   • Participates in the transmission of nerve impulses.
   • Accelerates recovery after training, prevents the development of overtraining.
   • Suppresses the formation of cortisol.
   • Able to bind ammonia and stimulate metabolism in the liver, which served as the basis for its widespread use in patients with various forms of liver failure. Restores liver tissue.

   Therefore, this amino acid is so necessary in the processes of strengthening the immunity of a healthy person.

   Sources of glutamine (glutamine): beef, bone broth, chicken, fish, eggs, dairy products, milk, yogurt, ricotta, cottage cheese, cabbage, beets, beans, spinach, parsley. Animal products have a higher digestibility quality than plant products.

3. Fats. They take an active part in the work of the immune system, regulating inflammatory reactions, have the direction of strengthening the immune system.

   Vegetable fat sources: olives, avocados, nut cheese, nut milks, pine nuts, pumpkin seeds, chia seeds, pistachios, almonds, walnuts, Brazil nuts, pecans, flax, cashews, sesame, tahini, oils: olive, coconut, pumpkin , hemp, avocado, linseed.

    

   Sources of animal fats: ghee, butter, fatty cheeses, chicken yolk, duck meat, beef liver, cod liver, goose liver, beef tongue, lard, quail egg, sardine, salmon, pink salmon, herring, rainbow trout, horse mackerel , capelin, hake, cod, fish oil, krill oil.

4. Complex carbohydrates. To raise the immunity of an adult and strengthen his combat readiness, complex carbohydrates also help, on which the supply of the body with energy depends.

   An adequate amount of complex carbohydrates in the diet is a resource and useful source that supplies the body with energy, helps to reduce the level of stress hormones in the blood, which have a suppressive effect on the immune system.

   Complex carbohydrates rich in vegetable fiber will promote the growth of normal microflora in the intestines, thereby supporting immunity.

   Sources of complex carbohydrates: buckwheat, quinoa, millet, brown rice, amaranth, cucumber, radish, broccoli, sauerkraut, Brussels sprouts, cauliflower, kale, arugula, spinach, romaine, chard, zucchini, bell peppers, wakame, spirulina, beets , pumpkin, sweet potato, turnip, whole grain bread.

1. Cellulose. A food component that is not digested by the digestive enzymes of the human body, but is processed by beneficial intestinal microflora.

   Role in the immune system - forms a protective layer on the surface of the intestine and butyrate (healthy intestinal barrier), is a food for microflora absorbs toxins and their metabolites.

   Sources of fiber: cell membranes of many plants, seeds, arthropod shells (chitin), cereals, bran, plums, apples, black currants, oatmeal and pearl barley, rice, psyllium seeds.

2. β-Glucan. Polysaccharide. There are studies that this polysaccharide has a mild, stimulating effect on humoral and cellular immunity, without causing its hyperactivation. In experiments, β-glucan showed a reduced risk of developing viral and bacterial pneumonia, infection with common and swine flu.

   Sources of β-glucan: is a component of the cell wall of fungi and cereals such as oats and barley.

3. Zinc. Microelement. It is vital for the implementation of the main biological processes that affect the development, metabolism, restoration, maintenance of the integrity and functionality of the cells of the whole organism, as well as strengthening the immune system.

    

   It is a cofactor of enzymes, participates in the synthesis of insulin, plays a structural role in proteins, is necessary for cellular (tissue local) immunity of the skin, mucous membranes, accelerates wound healing, prevents skin inflammatory diseases (acne, eczema, neurodermatitis, psoriasis, etc.), needed for hematopoiesis and thyroid function.

   Sources of zinc: meat, liver, fish and seafood (oysters, clams, herring), wheat germ, brown rice, oats, carrots, peas, onions, spinach, nuts, birch leaf, celandine grass.

4. Caffeine. Promotes the activation of lymphocytes, slowing down the decline in neutrophil function during intense training in athletes.

   But, it must be taken into account that the effect of caffeine on the immune system has a dose-dependent effect. Moderate doses (1-2 small cups per day) improve the functioning of the immune system, large doses reduce and harm.

5. Probiotics. Excellent helpers to strengthen the immune system. Live lactobacteria and bifidobacteria living in the intestines increase the body's resistance to infections, contribute to the production of substances in the body that have anti-inflammatory effects.

   Sources of probiotics:

   • Fermented vegetables - sauerkraut, kimchi, coconut yogurt. It is important that the products are not pickled, but that they have undergone a fermentation process. Bacteria formed during the fermentation process help the intestines work, promote its cleansing, support immunity, and also participate in the production of antibodies, protect the body from pathogenic microorganisms.
   • Dairy products. Whole milk kefir and narine-forte show themselves best, leading in the content of vitamins and probiotics. According to studies, the intake of fermented milk products helps to reduce the development of acute respiratory viral infections, contributes to the most rapid recovery in case of infection with a bacterial or viral infection. You can make yoghurts from vegetable sources as well.

   Dairy products help the stable functioning of the entire gastrointestinal tract. And since we know that most of the immune cells are found in the intestines, it becomes clear why this product is recommended for people with weakened immunity.

1. Vitamin C or ascorbic acid. Water soluble vitamin and powerful antioxidant. Effectively supports and strengthens the immune system.

   According to 29 different clinical studies, which involved more than 11 thousand people, taking vitamin C (at a dose of 200 mg / day) reduced the risk of ARVI by 50% (in professional athletes). Taking vitamin C at the same dose in already ill people (non-athletes) has been shown to reduce the duration of cold symptoms by an average of 8% in adults and 14% in children.

   Sources of vitamin C: rosehip (the champion in its content); berries, especially seasonal - cranberries, black currants, sea buckthorn, strawberries; fruits - citrus fruits, kiwi, pineapple, papaya; vegetables - bell peppers, leafy greens, fresh and sauerkraut, Brussels sprouts, lentil sprouts, horseradish (has an effective antimicrobial effect and is recommended for the prevention of upper respiratory tract diseases).

   Interesting and important facts about Vitamin C that you should take note of if you decide to boost your immunity.

   • Caffeine interferes with the absorption of Vitamin C. If you are unable to give up caffeinated drinks, try to drink them after 1-2 hours.
   • One cigarette removes the daily requirement of vitamin C from the body.
   • If chopped lettuce is left in an open dish at room temperature for 4-6 hours, it will lose about 50% of Vitamin C, and fresh pumpkin juice will lose the same amount of Vitamin C after 15 minutes after it was squeezed.
   • To conserve Vitamin C, you should eat whole fruits and vegetables whenever possible. If, nevertheless, there is a need to cut, then this should be done immediately before serving.
   • After storing greens in the refrigerator for more than 3 days, Vitamin C disappears from it.

2. Omega 3. Polyunsaturated fatty acids, which are part of the membranes of all body cells, have a pronounced anti-inflammatory effect. Therefore, omega-3 is so important for boosting immunity and its recovery.

   Omega-3 sources: fish oil, sardine, herring, salmon, pink salmon, horse mackerel, capelin, rainbow trout, hake, cod, krill oil, walnut, soybeans, seeds, linseed oil, hemp oil.

3. Vitamin D (calciferol). A fat-soluble vitamin with anti-inflammatory and stimulating effects on immune system cells. Promotes the synthesis of antimicrobial peptides. Able to support and strengthen the immune system.

   There are studies that vitamin D deficiency increases the risk of developing SARS. The recommended intake of vitamin D at a dose of 600-1200 IU helps to reduce the risk of developing SARS and influenza A.

   Sources of vitamin D: fish, fish liver, caviar, grass-fed dairy products, oysters, eggs (from farm chickens), shrimp, shells, mushrooms, tofu.

1. Vitamin E (Tocopherol). A fat-soluble vitamin that has a complex effect on the entire immune system of the body. It activates the function of lymphocytes, protecting the cells of the body from free radicals and reactive oxygen species.

   There are studies in which it is determined that taking vitamin E at a dose of 200-600 mg / day can reduce the risk of developing ARVI. An excess of vitamin E in the body is possible, which significantly increases the risk of stroke and cancer. Therefore, it is better to compensate for vitamin E only from food, or take it only in a mixture of bioavailable forms under the control of analyzes.

   Sources of Vitamin E: nuts, seeds, green leafy vegetables, avocados, olives, organic meat, shells, ghee, unrefined vegetable oil, sunflower oil, egg yolk, liver, oily fish. Legumes. Raw beans neutralize the effects of vitamin E, so legumes must be soaked and cooked.

2. Vitamin A (Retinol). Fat soluble vitamin. Helps the immune system by stimulating the production of white blood cells (which are aimed at fighting bacteria and viruses).

   Sources of Vitamin A: Legumes, peaches, apricots, rose hips, sea buckthorn, cherries, spinach, baked sweet potatoes (yam), carrots, broccoli, pumpkin, red meat, poultry, liver, shells, fish oil, caviar, butter, sour cream , cottage cheese, cheese, egg yolk, honey.

3. Polyphenols (phytochemicals). There are about 8,000 different types of polyphenols - lignans, flavonoids, stilbenes, phenolic acids. The most famous of them are - resveratrol, curcumin, quercetin, which have shown their effectiveness against the influenza virus, various infections. Able to boost immunity, as they have an immunostimulating effect.

   Sources of Quercetin: Cocoa powder, cocoa beans, capers, raw yellow hot peppers, raw red onions, broccoli, raw garlic, wild blueberries, currants, raspberries, cherries, raw apple with skin, red grape variety.

   Sources of resveratrol: blueberries, red grapes, mulberries, dark chocolate, cocoa beans, cocoa powder.

It is possible to strengthen the immune system and further maintain its protective functions, but subject to an integrated and systematic approach, which includes:

1. Balanced, nutritious food, diet.

2. Drinking regime and water quality.

3. Healthy sleep and its regime. Full rest mode.

4. Physical adequate activity and walks in the fresh air.

5. Hobbies, activities for the soul.

6. Emotional balance.

7. Getting rid of bad habits.

In strengthening the immune system, an important role is played by products that raise immunity.

Understanding the relationship between nutrition and health (physical, mental), intestinal health, inflammation, can help the main "bodyguard" of health, that is, immunity, resist the emergence of various viruses, infections, diseases, help you feel in a resource, be in balance and enjoy quality healthy and fulfilling life.

Be healthy!