The immune system has important functions in the body and its main task is to fight diseases. Having a healthy and wholesome diet can help boost your immune system. Some supplements can also be effective in boosting the immune system if the diet is inadequate. Follow BingMag Meg to introduce these supplements.
The role of diet and supplements in strengthening the immune system
The immune system is a complex set of cells, processes, and chemical compounds. This set constantly protects the body against pathogens such as viruses, bacteria and toxins. Maintaining a healthy immune system throughout the year is key to preventing disease and infection. Choosing a healthy lifestyle, including eating healthy and nutritious foods, getting enough sleep and exercising regularly is the most important way to boost your immune system.
In addition, research shows that taking some supplements can improve system reactions. Help increase immunity and its ability to fight disease. These supplements contain some vitamins, minerals, herbal extracts or other effective chemical compounds. Of course, some supplements interact with some medications, and some supplements are not suitable for people with certain medical conditions. If you are taking over-the-counter or over-the-counter medications or have certain medical conditions, consult your doctor before you start taking any supplements.
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Useful supplements to strengthen the immune system
Here are some supplements that are known to boost the immune system.
1 . Vitamin D
Vitamin D is a fat-soluble vitamin that helps the immune system stay healthy and healthy. Optimal performance requires it. Vitamin D makes monocytes and macrophages more effective against pathogens. Monocytes and macrophages are two different types of white blood cells that play an important part in the immune system's defenses. Vitamin D also reduces inflammation, thereby helping the immune system to respond better.
Many people are deficient in vitamin D, and deficiency of this important vitamin can negatively affect immune function. . In fact, low levels of vitamin D are associated with an increased risk of upper respiratory tract infections such as the flu and allergic asthma.
Some studies suggest that taking vitamin D supplements can improve immune system responses. . For example, recent research has shown that taking these supplements can help prevent respiratory infections.
Other studies also show that taking vitamin D supplements can help people with certain infections. Certain people, such as those with hepatitis C and HIV, can increase the effectiveness of antiviral therapies.
The amount of people who need vitamin D daily depends on the level of vitamin D in the blood; For most people, between 1,000 and 4,000 units a day is enough.
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2. Zinc (zinc)
Zinc is a mineral that plays a key role in strengthening the immune system and improving its function. For this reason, many supplements and some medications contain zinc. Immune system cells need zinc for intercellular growth and communication.
Zinc plays an important role in the inflammatory response, in particular it protects the blood-brain barrier (BBB) and prevents the entry of foreign pathogens. Helps.
Zinc deficiency significantly affects the proper functioning of the immune system and thus increases the risk of infections and diseases such as pneumonia. Studies show that 16% of lower respiratory tract infections worldwide are caused by zinc deficiency. About 2 billion people worldwide suffer from zinc deficiency, and this nutrient deficiency is more common in the elderly. It is estimated that 30% of the elderly are affected by zinc deficiency.
Studies show that taking zinc supplements not only prevents respiratory infections such as colds, but also people with these diseases. It also reduces the duration of the disease. In addition, it has an antiviral effect.
If daily zinc intake does not exceed 40 mg, its long-term use is usually safe for healthy adults. Taking higher doses can interfere with copper absorption, and this interaction increases the risk of infections.
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3. Vitamin C
The most popular supplement used to prevent and fight infections is Vitamin C And perhaps the reason for this popularity is the important role that this vitamin plays in the health of the immune system. This vitamin helps improve the function of immune system cells and increases their ability to fight infections. The body also needs vitamin C for the natural process of cell death. In this process, old cells are cleared and replaced by new cells. The natural process of cell death is the process that keeps the immune system healthy.
Vitamin C also has an antioxidant function and effectively protects the body against damage caused by oxidative stress. Free radicals are reactive molecules that accumulate in the body causing oxidative stress. Oxidative stress can affect the health of the immune system and cause many diseases.
Research shows that taking vitamin C supplements can reduce the severity and duration of upper respiratory tract infections such as colds.
Research confirms that taking vitamin C supplements in people who do not get enough of this vitamin through their diet can have a significant impact on the health of the immune system. The maximum allowable daily intake of vitamin C is 2000 mg. Vitamin C supplements are usually taken in daily doses between 250 and 1000 mg.
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Other immune-boosting supplements
In addition to the supplements introduced, many other supplements can help improve immune system reactions:
4. Selenium Selenium is a mineral that is essential for
maintaining a healthy immune system. Animal studies show that
selenium supplements can increase the immune system's ability to
fight off influenza virus strains such as H1N1.
Garlic has anti-inflammatory and anti-viral properties and is very effective in these effects. Studies show that garlic stimulates protective white blood cells such as natural killer cells (NK) and macrophages, thereby improving the health of the immune system. Of course, few of these studies have been performed on humans.
Licorice contains various compounds. One of these compounds is glycyrrhizin, which can help fight viral infections. According to experiments, glycyrrhizin has antiviral action. Acute Respiratory Syndrome (SARS) is caused by a coronavirus activity called SARS (SARS-CoV). Experiments have shown that glycyrrhizin can inhibit the activity of this virus in the body.
7. B vitamins
B vitamins such as pyridoxine (B6) and cobalamin (B12) play an important role Improve immune system reactions. Deficiency of these vitamins, which is found in most adults, can affect the health of the immune system.
Curcumin is the main active ingredient in turmeric. This active chemical compound is a powerful antioxidant. Animal studies show that curcumin can help improve immune function.
Echinacea is a plant from the genus Chicory. Studies show that rosemary can be effective in improving the health of the immune system. Echinacea can also have antiviral action against a number of respiratory viruses, such as respiratory syncytial virus and rhinovirus (human cold virus).
According to scientific research, all of the supplements introduced in this section boost the immune system. But also note this; Many of the effects that these supplements can have on the health of the immune system have not been fully tested in humans and therefore more research is needed.
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Corona and Immune Boost Supplements
An important point; No supplement can cure or prevent disease.
In the context of the COVID-19 epidemic, it is important to note that taking supplements, diets, or some lifestyle changes You can not protect yourself from getting this disease. Only social distance and full observance of health practices guarantee your health. In addition, research and scientific evidence do not yet confirm the effectiveness of supplementation in preventing COVID-19, and even this has not been proven with supplements that have antiviral properties.
Vitamin supplements, for example. D have been repeatedly tested for COVID-19 because of their effect on immune function and health. These studies have shown that these supplements are only effective in accelerating the healing process and preventing increased inflammation in the respiratory tract. Researchers have found that more research is needed to recommend vitamin D supplements to treat or prevent COVID-19.
Supplements There are many on the market that can help strengthen the immune system and improve its health. For example, supplements containing zinc, vitamin C, or vitamin D are known to be immune-boosting supplements, and scientific research confirms their beneficial effects.
While these supplements can have benefits for the immune system. But they can not be a substitute for a healthy lifestyle and should not be used as an alternative. A balanced and nutritious diet, adequate sleep, regular exercise and smoking cessation are some of the most important ways to maintain a healthy immune system and reduce the risk of disease and infection.
If you decide to take supplements Use an immune system booster, consult your doctor first as some supplements may interact with some medications or may not be suitable for everyone.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .