Body Immunity in Autumn

Zinc

Zinc plays an extremely important role in the proper functioning of the immune system. This microelement is a component of more than 300 enzymes including superoxide dismutase, which plays a protective role against the damaging effects of free radicals. Zinc is essential for the morphological integrity of the thymus gland and its normal secretory functions. Thymulin which is produced by the thymus gland is a particularly important hormone that, once activated in the presence of zinc ions, regulates the T-lymphocyte maturation and its functioning in the blood. It has been shown that zinc deficiency leads to the atrophy of the thymus gland and consequently to a disturbance in the production of lymphocytes. Furthermore, it contributes to a reduced ability of the macrophages to phagocytose, reduced chemotaxis of neutrophils and a lack of balance between Th1 and Th2 lymphocytes. Zinc is supplied to the body through food, and to a lesser extent through the respiratory system and the skin. Foods rich in zinc include plant-based products such as dark bread, legumes, buckwheat groats and nuts (but these contain phytates which limit zinc absorption). Zinc found in animal products such as rennet cheese, meat, eggs, oysters and fish is much better absorbed. Too much sugar in the diet, high calcium and iron intake, as well as, gastrointestinal diseases with poor intestinal absorption can also impair zinc absorption. Concentration of zinc in plasma can also decrease in response to infections, and therefore this can easily lead to zinc deficiency in the body.

In order to prevent zinc deficiency and to take care of the immune system, it is worth supplementing zinc. It has been proven that long-term zinc intake (more than 5 months) prevents upper respiratory tract infections and that taking zinc during the first 48 hours of an infection greatly reduces its duration. No specific recommended dose of zinc as a prophylactic has yet been specified, but the dose of 20 mg per day is most commonly used. A dosage of 15 mg zinc three times a day is also observed.
Zinc is considered to be a low-toxic element and the human body can tolerate relatively high doses (according to the WHO, the maximum intake is 45 mg per day). It is worth mentioning here that long-term zinc supplementation can lead to copper deficiency in the body (both elements compete during the absorption phase), which negatively impacts the immune process and increases susceptibility to infections.

Fish oil and shark liver oil

Fish oil, which is a liquid fat extracted from the liver of fish from the cod family, contains a large amount of essential unsaturated fatty acids of the omega-3 group (EFAs, mainly EPA and DHA). These acids determine the anti-inflammatory quality of cod liver oil, and thanks to the presence of vitamins A, D and E, this product contributes to the proper functioning of the immune system.
Shark liver oil which is often confused with cod liver oil has a slightly different composition. Similarly to fish oil, it contains EFAs from the omega-3 group and vitamins A and D. It is also the richest source of squalene, which conditions the functioning and regeneration of immune cells, as well as, vitamin D synthesis and protects against free radicals. It also contains alkylglycerols that is compounds which prevent viral and bacterial infections.

It should be noted that fish oil and shark liver oil should not be used simultaneously because this can lead to an overdose of vitamin A. Instead, taking them alternatively is recommended.

Garlic

Garlic owes its immune system-stimulating properties to its high levels of allicin. This compound is considered a natural antibiotic, which additionally has antifungal, anti-inflammatory, anti-atherosclerotic, blood pressure and blood glucose reducing properties. Garlic stimulates the activity of the immune system by activating NK cells, enhancing macrophage phagocytosis and the cytokine response of T cells. During the autumn and winter period, it is a good idea to supplement your diet with garlic - be it in the form of fresh cloves or in the form of ready-to-use oral preparations.

Other elements supporting the immune system

Preparations used to strengthen immunity are typically characterised by a varying composition. Apart from the above-mentioned ingredients, they also contain:

• echinacea extract – stimulating T-lymphocyte activity, phagocytosis and pathogen elimination via macrophages and granulocytes
• ginseng extract – enhancing T-lymphocyte proliferation, the phagocytic potential of the macrophages and neutrophils and activating NK cells
• elderberry flower and fruit extract – having antiviral, anti-inflammatory and immune-strengthening properties
• astragalus extract – having immunomodulatory and antioxidant properties
• propolis – a potent antioxidant, anti-inflammatory, antimicrobial and immune system-stimulating ingredient
• vitamin A – which ensures the integrity of mucous membranes and prevents the invasion of microorganisms, conditions the maturation and differentiation of immune cells and reduces inflammation
• Vitamin E – which is a powerful antioxidant and regulator of Th lymphocyte activity
• selenium – a component of antioxidant enzymes that also stimulates T lymphocyte development, NK cell activity and the antigen response
• iron – affecting the proliferation and activation of lymphocytes
• N-acetylcysteine – which boosts the production of antioxidant glutathione, reduces the risk of infection and prevents autoimmune diseases