The immune system, or immune system, is the part of the body that detects its own cells and molecules from strangers, such as germs and viruses, and kills or harms them. Sometimes the immune system attacks its own cells because of the similarity of the antigen of its own cells with that of the outsider, and sometimes because of a malfunction of the immune system in old age or for hereditary reasons.
Useful methods to strengthen the immune system and fight disease:
How can you strengthen your immune system?
What are the ways to strengthen the immune system?
In general, the function of the immune system is to defend against disease due to the entry of microorganisms (small and microscopic animals). But sometimes this does not happen, that is, the germs invade the body and make you sick, and because of this, the world becomes infected and dangerous.
Immune system strengthening methods:
The first defense is to choose a healthy lifestyle, which according to health guidelines is the best way you can naturally keep your immune system strong and healthy.
Every part of your body, including your immune system, performs better when they are protected from environmental damage and strengthened by healthy living strategies such as the following:
The diet includes fruits and vegetables
Having the ideal weight
If you drink alcohol, drink in moderation
Use methods to prevent infection, including washing hands and cooking meat thoroughly
Trying to reduce stress
Diet and immune system:
Like all defense systems, the health of immune system cells is linked to the stomach. A healthy immune system needs good and regular nutrition. Scientists have found that people living in poverty and malnutrition are more likely to develop infectious diseases.
There is evidence that deficiencies in various micronutrients – for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E – alter the immune system.
Regular exercise is one of the most important issues for a healthy life . Exercise promotes cardiovascular health, lowers blood pressure, helps maintain a healthy weight, and protects you against many diseases. But does it also help maintain a healthy immune system? Exercise, like a healthy diet, can be linked to human health and, consequently, immune system health. It can even have a more direct effect on boosting the health of the immune system by boosting blood circulation, which allows immune cells and substances to move freely throughout the body and do their job properly.
Vitamin A (retinol, retinoic acid) is a nutrient important to vision, growth, cell division, reproduction and immunity.
Vitamin A also has antioxidant properties. Antioxidants are substances that might protect your cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation. Free radicals might play a role in heart disease, cancer and other diseases.
Vitamin A is found in many foods, such as spinach, dairy products and liver. Other sources are foods rich in beta-carotene, such as green leafy vegetables, carrots and cantaloupe. Your body converts beta-carotene into vitamin A.
|Table 1: Recommended Dietary Allowances (RDAs) for Vitamin A|
|0–6 months*||400 mcg RAE||400 mcg RAE|
|7–12 months*||500 mcg RAE||500 mcg RAE|
|1–3 years||300 mcg RAE||300 mcg RAE|
|4–8 years||400 mcg RAE||400 mcg RAE|
|9–13 years||600 mcg RAE||600 mcg RAE|
|14–18 years||900 mcg RAE||700 mcg RAE||750 mcg RAE||1,200 mcg RAE|
|19–50 years||900 mcg RAE||700 mcg RAE||770 mcg RAE||1,300 mcg RAE|
|51+ years||900 mcg RAE||700 mcg RAE|
*Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.
Vitamin B6 is a water-soluble vitamin that is naturally present in many foods, added to others, and available as a dietary supplement.
It is the generic name for six compounds (vitamers) with vitamin B6 activity: pyridoxine, an alcohol;
pyridoxal, an aldehyde;
and pyridoxamine, which contains an amino group;
and their respective 5’-phosphate esters.
Pyridoxal 5’ phosphate (PLP) and pyridoxamine 5’ phosphate (PMP) are the active coenzyme forms of vitamin B6.
Vitamin B6 plays an important role in mood regulation.
This is partly because this vitamin is necessary for creating neurotransmitters that regulate emotions, including serotonin, dopamine and gamma-aminobutyric acid (GABA)
|Table 1: Recommended Dietary Allowances (RDAs) for Vitamin B6|
|Birth to 6 months||0.1 mg*||0.1 mg*|
|7–12 months||0.3 mg*||0.3 mg*|
|1–3 years||0.5 mg||0.5 mg|
|4–8 years||0.6 mg||0.6 mg|
|9–13 years||1.0 mg||1.0 mg|
|14–18 years||1.3 mg||1.2 mg||1.9 mg||2.0 mg|
|19–50 years||1.3 mg||1.3 mg||1.9 mg||2.0 mg|
|51+ years||1.7 mg||1.5 mg|
* Adequate Intake (AI)
Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in some foods, added to others, and available as a dietary supplement.
Humans, unlike most animals, are unable to synthesize vitamin C endogenously, so it is an essential dietary component
Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters; vitamin C is also involved in protein metabolism
Vitamin C plays a role in controlling infections and healing wounds, and is a powerful antioxidant that can neutralize harmful free radicals.
It is needed to make collagen, a fibrous protein in connective tissue that is weaved throughout various systems in the body: nervous, immune, bone, cartilage, blood, and others.
The vitamin helps make several hormones and chemical messengers used in the brain and nerves.
Also you should know how much is this type of vitamin important for controling infections just like as viruses diseases.
|Table 1: Recommended Dietary Allowances (RDAs) for Vitamin C|
|0–6 months||40 mg*||40 mg*|
|7–12 months||50 mg*||50 mg*|
|1–3 years||15 mg||15 mg|
|4–8 years||25 mg||25 mg|
|9–13 years||45 mg||45 mg|
|14–18 years||75 mg||65 mg||80 mg||115 mg|
|19+ years||90 mg||75 mg||85 mg||120 mg|
|Smokers||Individuals who smoke require 35 mg/day|
more vitamin C than nonsmokers.
* Adequate Intake (AI)
Skin and immune system:
The stratum corneum of the skin (creatine) prevents germs from entering the body. The outer layer (epidermis) where the outermost cells are dead is gradually shed and the germs attached to it are removed from the body in this way. In addition, skin oil and sweat make the skin surface acidic and prevent the growth of germs.
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