Our body has a special system to fight different infections and toxic agents. This system is called the immune system. The task of the immune system is primarily to prevent these organisms from entering the body or, if they do, to prevent their spread by keeping them where they enter. A healthy immune system makes us feel good, look good and use our energy better. It protects us from infections, cancers and environmental damage. In addition, a healthy immune system is required in recovery after burns or surgery.
The immune system in our body is of two types, natural immunity and acquired immunity. Natural immunity is the system formed in the development of the individual from birth to adolescence. Acquired immunity, on the other hand, is a very strong specific system formed against lethal bacteria, viruses and toxins for the human body. The main soldiers of the acquired immune system are lymphocytes, leukocytes, plasma cells (antibodies) and macrophages. The most important antibodies found in blood, tissues and endocrine secretions are immunoglobulins. These immunoglobulins are Ig G, Ig M, Ig A, Ig D and Ig E. IgM, which is the first line of defense in bacterial infections, is Ig E, which is important in the formation of allergic reactions, while Ig D is the immunoglobulin that has the least effect in case of infection. The immune system varies between childhood and adulthood. Every person is born with a robust but not fully developed immune system. The only antibody that passes through the placenta from the mother's blood to the baby while in the womb is IgG and has a protective feature throughout life. Breast milk contains the most IgA and acts as a direct antibody against viruses. Therefore, babies who are not breastfed are more likely to get infections and get sick. Probiotic bacteria strengthen the intestinal flora and strengthen the immune system. In addition to yogurt, probiotic bacteria are also found in the intestinal flora of breastfed babies. In this way, breast milk plays a role not only in the prevention of disease-causing organisms, but also in the prevention of immune system diseases such as food allergies. The immune system gets stronger step by step throughout the child's life and learns to fight microorganisms, we learned stores them in memory. The immune system is at its weakest between the ages of 1-3, and in adolescence, it is at its strongest. Staying away from alcohol and cigarette consumption, eating a balanced and regular diet, and doing sports are among the supports we can give to our immune system.
A healthy, adequate and balanced diet plays an important role in balancing the immune system. After the food is eaten, they burn with oxygen to give energy to the body, during combustion, free radicals, which are harmful substances, are formed. In free radicals, an electron is missing and free molecules attack other molecules to obtain this missing molecule, the attacked molecule becomes a free radical and multiplies. The free radicals that multiply begin to damage all cells and organs of the body. Apart from this, many factors such as air pollution in the environment, ultra violet rays, radiation, exhaust gases, cigarette smoke ... increase free radicals by affecting our cells. The proliferation of free radicals in the body causes health problems such as heart disease, cancer, cataracts and aging more quickly. U.V rays on a tanned skin; It causes the destruction of Langerhans cells, thus suppressing the immune system. Therefore, an increase in the frequency of skin cancer and infection is observed. In order to get rid of these harmful effects, our body develops a defense mechanism against free radicals. Some enzymes produced in the body allow us to get rid of free radicals, anti-oxidant substances that prevent burning (oxidation) increase the amount of enzymes and thus the defense mechanism becomes stronger.
The most important of these anti-oxidants are vitamins C and E, beta-carotene, and we should consume foods containing these antioxidants in plenty in our daily diet. Lemons, oranges, strawberries, grapefruits, kiwis, bell peppers, artichokes, broccoli, beans, parsley, rose hips and raspberries are also rich in vitamin C; Sunflower oil, olive oil, hazelnut, almond, soybean, walnut and peanut types are also foods rich in vitamin E. Vitamin E bonds with selenium� It helps to increase the function of the heat system. Vitamin E reduces the risk of heart attack in both men and women, and protects our body against many types of cancer. Beta carotene, which is abundant in orange, red, green vegetables and fruits, also provides a significant increase in the number of immune system cells. By consuming foods containing this vitamin, we both strengthen the immune system and protect ourselves from cancer. Beta crotene also provides indirect benefits by being converted to vitamin A in the body. vitamin A; It is found in carrots, spinach, zucchini, tomatoes, liver, carrots, spinach, broccoli, lettuce, apricots and melons. Vitamin A helps fight cancer tumors by increasing white cell activity in the blood.
Adding some nutrients other than anti-oxidants to our daily diet will strengthen the immune system. The lignan in the content of flaxseed reduces the risk of cancer developing due to estrogen. Isoflavones in soybean content reduce the risk of cancer, osteoporosis and cardiovascular diseases. The sulfur compounds in garlic reduce the risk of cancer and cardiovascular diseases. The glycosides found in licorice root reduce allergies and inflammation. However, fatty acids called omega 3 fatty acids, which are abundant in fish, and arginine amino acid, which we take in protein foods, are important food sources for our immune system. Among the foods that will strengthen our immune system are natural substances such as beta-glucan, echinacea, probiotics, isosomes and green tea. Beta-Glucan "Saccharomyces cerevisiae" is a completely natural substance that strengthens the immune system in the polysaccharide fiber structure extracted from the cell wall of baker's yeast. By increasing the immune response, it enables the body's defense cells to destroy pathogens more effectively and often prevents diseases. It makes the person feel healthier. It also delays skin aging and lowers cholesterol levels. It increases body resistance against factors that weaken the immune system such as stress. It also facilitates the body's fight against the disease in people who have frequent infections. Echinacea has been used by doctors in the treatment of colds since ancient times. is used. It should be used under medical supervision.
Another factor that strengthens the immune system is probiotic foods. Probiotics are a combination of live bacteria that have beneficial effects for the intestinal flora and prevent the reproduction of disease-causing microorganisms by supporting the intestinal system. They facilitate digestion and take a role in the synthesis of vitamins produced in the intestines. The most important probiotic food is yogurt. Yogurt is formed by the conversion of lactose in milk to lactic acid by bacteria, and strengthens the immune system of both children and adults by making a probiotic effect thanks to beneficial bacteria.
Another nutrient is green tea, and the polyphenolic compounds it contains reduce the risk of cancer and cardiovascular diseases. All the nutrients we take are important to strengthen our immune system by fighting against free radicals, but there are specific aspects of the diet to support the immune system. If we plan to eat defensively, consumption of fat and cholesterol, protein intake and dietary fiber are at least as important as the variety of foods we take. At this point, it is necessary to avoid fatty and abundant tomato paste and excessive sugar consumption. Sugars reduce the ability of white blood cells to engulf and destroy bacteria. In addition, it is necessary to consume 2-3 liters of water daily in order for the cells that make up the immune system to continue their movements in the organism.
Therefore, every adult has a strong and functioning immune system. However, factors such as frequent illness, unsuitable environmental conditions, stress, excessive fatigue, insomnia, poor and inadequate nutrition, smoking and alcohol use, and excessive exercise cause weakening of the immune system.
The best way to have a strong immune system is a healthy lifestyle. Providing adequate and balanced amounts of nutrients to the organism, a regular and non-heavy exercise program for weight control, and a regulated social life for a healthy mood are the path to health for every individual.
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