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Immunity support or diet may be helpful
Table of Contents
1. The body's resistance depends on it
It is composed of numerous cells and organs that are responsible for recognizing and neutralizing the threat. Both its excessive and inadequate action will have negative effects on health. The functioning of the immune system is conditioned by many factors that a person is not affected by, such as gender, age, or genetic load. The factors affecting the immune systems that are subject to modification are: physical activity, general condition, ?? smoking, alcohol consumption or other uses,?? proper diet or one's pregnancy,?? body mass.2. Does diet affect immunity?
Therefore, one of the most important steps is to ensure proper calorie intake in the diet. It is along with the diet that you can get all the necessary substances to drive the immune system to work. However, it is worth remembering that the diet itself is not enough. Scientific evidence indicates that the proper lifestyle translates to the overall health of the body, especially beneficial effects on the blood, respiratory, hormonal or immune system (K. Suszczewicz 2020).3. Western diet and resistance
It is usually low in vegetables, fruits, plant sources of protein or fiber. The Western diet is a way of nutrition that is characteristic of most of the vast regions of the world. It can therefore lead to significant deficiencies in vitamins and minerals, which are essential for the continuous functioning of the body and the internal processes of our body. This can also be prevented by excessive fat production, which can also increase the body's body weight, or by increasing the amount of fat in the body.4. Antioxidants and resistance
A very high protective effect on the immune system is shown by carotenoids in particular, such as beta-carotene, which is found in large amounts in orange fruits and vegetables, or lycopene found mainly in tomatoes and tomato-based processors. Somerville, A.J. Johns Hopkins 2016). It has also been observed that a diet rich in vegetables and fruits correlates with lower levels of inflammatory markers in the blood (K. Suszczewicz 2020). They also have an anti-inflammatory effect on enzymes and enzymes involved in the anti-infective reaction.5. Iron and resistance
The main sources of iron in the diet are meat and meat products. The daily demand for iron in men is 10 mg and in women 18 mg. This is because iron is a component of enzymes necessary for the proper functioning of immune cells. It is also found in some plant products, but it is less digestible, so people on a vegetarian diet should pay particular attention to this element and also examine its amount in the blood. Lack of this element increases the susceptibility to infections.6. Vitamin C and resistance
It also protects the cell membranes, neutralizes free and reactive forms of oxygen. Due to its ease of supply with the diet, supplementation with this vitamin is not necessary, but it is important to ensure that products rich in it appear on the plate, especially in the autumn-winter season. According to the researchers, vitamin C supplementation does not affect the frequency of infection, but can reduce the degree of severity of symptoms and the duration of the disease (A. Orysiak, A. Therefore, continuous intake of this vitamin in the form of preparations does not make much sense, especially since its availability in the daily production of extracted vitamins or minerals is actually a product of the C vitamins, which is responsible for the production of histamine, and in the absence of antibodies to this disease, it can lead to a rapid increase in the rate of production of vitamin C in men, and, in the course of time, to the reduction of the immune system.7. Vitamin D and resistance
The effect of this vitamin on the innate immune response is to enhance the properties of the immune cells and to produce antibacterial peptides. It is therefore important to balance its levels in the body. In autumn and winter it is difficult to do this, so it is recommended to supplement this vitamin. Martineau et al. 2019). Its receptors are located throughout the immune system, so its presence is extremely important for its abnormal function. It also modulates the proper function acquired through the regulation of lipophilic responses.8. Probiotics and immunity
The gut microbiome is involved in maintaining the body's protection against foreign pathogens that enter the body through food. However, probiotic strains of organisms are capable of producing substances that are destructive to both bacteria and viruses, and they can affect the functioning of the gut immune system. Therefore, probiotica therapy appears to be an extremely valuable tool for improving health, including immunity.9. Omega-3s and resistance
They also prevent the overproduction of T. Jankowska, N. Lymphocytes. Omega-3s are found mainly in fatty marine fish or algae. However, the Western diet is much more likely to provide omega-6s. People who do not eat fish should take care to supplement with preparations that provide 250 mg of EPA and DHA fractions, while ALA can be found in many plant sources. It is to reduce the production of pro-inflammatory cytokines and eicosides. A study has shown the effect of supplementing fish oil with n-3 family acids on reducing inflammatory markers (K. SusHAHA). They are also found in plants, seeds and oils such as omega-3s to provide adequate amounts of fish oil and seaweed oil in order to reduce their levels of inflammation.10. Zinc and resistance
The appropriate level of this element reduces the likelihood of infection. Several studies suggest that zinc supplementation may have an effect on shortening the course of the infection in children (A. Orysiak, A. However, it should be emphasized that its too high doses can lead to weakened immunity. Products that are a good source of the element include wheat flour, whole grain baking, cottage cheese, meat.11. Do you have an immunity-boosting diet?
The increasingly popular Western diet is rich in refined sugars, processed red meat, saturated fatty acids, and refined flour products. It is a nutritional model that promotes energy surpluses that can lead to obesity, diseases that lead to chronic inflammation, and disrupt the proper functioning of the immune system. Therefore, it is important to look at the normal calorie intake, refined red meats, and the trans fats and fruit intake that are rich in vegetable fats, but which do not have the highest life-value. The dietary model is based on the most reliable dietary sources of fat, fish, and plant protein intake.
