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Immune System: Food Supplements To Support It

From birth, our body has several devices that allow it to defend itself against external aggressions and pathogens that enter our body: this is referred to by the expression d ‘ innate immunity.

In addition, our organism is confronted with various infectious agents throughout our life and learns to defend itself specifically against them: this is acquired immunity or adaptive.

Concretely, when the body encounters an infectious agent, the acquired immunity will make it possible to produce specific antibodies, more efficient against this infectious agent, and especially memory cells. The latter become lodged in the bone marrow and, in further contact with the infectious agent, will very quickly transform into cytotoxic T lymphocytes. This defense strategy offers greater reactivity and greater efficiency to the body in the event of a new infection.

The principle of vaccination is, in fact, based on acquired immunity to allow the body to have the necessary defenses in the event of a natural infection. This is done either by confronting it with the neutralized pathogen (therefore not dangerous but having the same characteristics) or with one of its proteins or with the pathogen’s messenger RNA.

But this complex system is fragile: oxidative stress, aging, various pathologies, etc., can cause immune system failures. Fortunately, there are food supplements designed to help it and thus contribute to the proper functioning of our body’s defenses. Here are 5 of them that are among the most effective.

Vitamin D And Natural Defenses

Vitamin D stimulates one hand, the expression and secretion of antimicrobial peptides by monocytes/macrophages, which participate in mucosal defenses, and the synthesis of anti-inflammatory cytokines while inhibiting the synthesis of cytokines proinflammatory.

Many other studies have shown that a vitamin D deficiency is often correlated with an increase in respiratory infections and, on the contrary, that vitamin D supplementation helps reduce these infections.

A Pre-Workout Supplement For Your Health

Mushroom used for millennia in traditional Chinese medicine and traditional Japanese medicine, Ganoderma lucidum, better known under the name of reishi, has known since the 70s a revival of interest all over the world since its culture was made possible.

Thus, several studies have shown that the consumption of reishi would lead to a probable increase in the number of natural cytotoxic lymphocytes, agents of innate immunity, and would help maintain a normal level of CD4 and CD8 T lymphocytes.

According to the researchers, it would be the specific polysaccharides of reishi that would stimulate innate immunity. However, many people are reading Alani Nu reviews for other options.

This research has made it possible to demonstrate that these polysaccharides activate certain genes linked to immunity and stimulate certain specific bacteria in the colon, resulting in beneficial effects on health.

Top 10 Foods Rich In Vitamin E

Even if deficiencies are rare, it is better to bet on the right foods to refuel.

Wheat germ oil

With 150 mg of vitamin E per 100 g, wheat germ oil is the all-around champion of vitamin E content! In the kitchen, instead of another oil. Wheat germ oil supplements are also a good option.

Hazelnut

Hazelnuts are very interesting for their high content of vitamin E, this vitamin with powerful antioxidant properties. They also provide minerals and trace elements. Whole, crushed or powdered, hazelnuts are easy to eat.

Sardines

Sardines are well endowed with vitamin E and provide B vitamins and D vitamins, selenium, calcium, and phosphorus. It is also interesting for its intake of omega-3, polyunsaturated fatty acids good for the heart. Fresh or canned, eat it with its calcium-rich bones.

Almonds

Almonds have a good vitamin E content (just under 15 mg per 100 g) and are rich in protein and soluble fiber.

Margarine

Quality margarine provides vitamin E in good quantities without the addition of saturated fatty acids that are bad for cardiovascular health (watch the labels for the presence of saturated fatty acids). Instead of butter on the toast, the margarine does not support cooking.

Olive oil

One tablespoon of extra virgin olive oil covers half of the daily requirement for vitamin E. Prefer extra virgin olive oils, which are more nutritionally interesting.

Lawyer

Avocado provides significant amounts of vitamin E, but above all, it displays a very interesting vitamin E / polyunsaturated fatty acid ratio, which prevents the oxidation of essential fatty acids. Eat it rather plain (just crushed, it can replace butter in sandwiches) without dressing or mayonnaise, too high in fat.

Dried apricot

With 4 mg of vitamin E per 100 g, dried apricots can be an alternative to oils and oilseeds, traditionally recommended to cover vitamin E intakes. Finely sliced, dried apricots can be sprinkled on salads or yogurts; incorporated into tagines, casseroles, etc. You can also take 1 or 2 dried apricots for afternoon tea.

Egg

In addition to vitamins A, D, B2, B5, B9, and B12, the egg provides vitamin E (1.2 mg per 100 g). It is also an excellent source of very good quality protein.

Spinach

With 1 to 2 mg of vitamin E per 100 g, spinach is one of the vegetables best provided in vitamin E, along with asparagus, watercress, and broccoli. Another advantage, unlike oils, vegetables can be eaten in large quantities. Vitamin E is not sensitive to cooking, so you can cook the vegetables however you like. However, it is sensitive to light; store them away from light and consume them soon after purchase.…

How To Reduce Oxidative Stress?

Who wants to age faster? Sincerely, no one! However, you should know that oxidative or oxidative stress is one of the different causes of aging. Besides that, it would also be responsible for various pathologies. Its origin is an imbalance between the conception of free radicals and our ability to stop toxic elements.

Small zoom on the famous free radicals

What are free radicals? It is an atom, or a molecule if you prefer, having a structure characterized by the existence of a free electron. This is why this chemical species is much more reactive and unstable.

Conceived naturally in small quantities by the body, free radicals degrade the elements of our cells: this attack is called oxidative or oxidative stress.

Oxidative stress: what is it exactly? What are its characteristics?

The latter turns out to cause mutations, skin aging, inflammation, and various chronic concerns. These can be heavy, such as cancer, Alzheimer’s, cardiovascular problems, diabetes, or even cerebrovascular problems. Also, be aware that the major sources of free radicals are mostly rooted in modern lifestyles:

  • Prolonged exposure to ultraviolet rays (although a little sunlight every day is more than healthy for the body).
  • To smoke.
  • Being a victim of pollution.
  • To drink alcohol.
  • Being affected by pesticides.
  • And finally, a diet that is too abundant in fat.

Against all of these different toxic elements, our body designs relevant defense systems:  antioxidants.  These antioxidants stop free radicals from hitting their targets and therefore breaking them down

How to easily fill up on antioxidants?

True natural substances, antioxidants are elements present every day in our food. It is highly recommended that you eat seven to ten servings of fresh vegetables and fruits each day. In addition, be aware that certain food supplements can effectively fight free radicals. Here are the best antioxidant nutrients:

  • Vitamin C to cope with aging skin. The latter is present in a multitude of fruits and vegetables: kiwis (in the podium of fruits abundant in vitamin C) but also broccoli, cabbage, parsley, chervil, or chives.
  • Vitamin E, ideal for renewing your cells. Where is it present? Note that the latter is used in particular in vegetable oils (wheat, rapeseed, and sunflower), oleaginous fruits (walnuts, hazelnuts, and almonds), and whole grains but also various green leafy vegetables, in the same way as spinach or lamb’s lettuce.
  • Beta-carotene is ideal in terms of longevity. It is a pigment that is found in fruits as well as colorful vegetables. Thus, it is particularly found in red fruits such as blackberries, raspberries, blueberries, and cranberries. In addition, it is also present in mango or papaya and in tomatoes, cabbage, carrots, and red peppers.
  • The trace elements for their relevance and efficiency to deal with free radicals. Thus, we strongly advise you to take zinc and selenium. The latter is found in a multitude of foods. Here is a small listing: seafood, meats, dairy products, oily fruits (hazelnuts or walnuts), but also avocados and salsify.
  • The fatty acids (such as omega 3 and 6) have protective effects. They are found in fatty fish (such as sardines or mackerel, for example) and various vegetable oils (rapeseed, walnuts, and flax).
  • And finally, the composition of polyphenols (or vegetable tannin if you prefer) is also relevant to fight against free radicals. Where are they? In particular, they are present in all of the following products: tea, chocolate, wine, apples, grapes, lychees, strawberries, and persimmons. Like vitamin C and beta-carotene, it is possible to rely on the color of food. Indeed, the pigments of red fruits turn out to be a category of polyphenols called anthocyanins.

Finally, it is also strongly recommended to practice physical activity regularly. Indeed, it optimizes the antioxidant apacities of your body.

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