Antioxidants and Your Immune System: Super Foods for Optimal Health

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Antioxidant Super Foods: How Much Do You Need? For optimal health and immune functioning, you should eat the recommended dietary allowance (RDA) of the antioxidant vitamins and minerals. Thats the amount of a vitamin or nutrient that you need to stay healthy and avoid a deficiency. Here are the RDAs for some antioxidants: Zinc: 11 milligrams for men, 8 milligrams for women. If you are a strict vegetarian, you may require as much as 50% more dietary zinc. Thats because your body absorbs less zinc when you have a diet rich in plant-based foods. Selenium: 55 micrograms for men or women. Beta-carotene: There is no RDA for beta-carotene. But the Institute of Medicine says that if you get 3 milligrams to 6 milligrams of beta-carotene daily, your body will have the levels that may lower risk of chronic diseases. Vitamin C: 90 milligrams for men, 75 milligrams for women. Smokers should get extra vitamin C: 125 milligrams for men and 110 milligrams for women. Vitamin E: 15 milligrams for men and women. How Foods Boost Immunity Cant you get antioxidants from taking a vitamin or a supplement? Yes, but you may be missing out on other nutrients that could strengthen the immune system. Foods contain many different nutrients that work together to promote health. For example, researchers delving into the mysteries of fruits and vegetables and the complex antioxidants they contain have discovered benefits of: Quercetin: a plant-based chemical (phytochemical) found in apples, onions, teas, red wines, and other foods. It fights inflammation and may help reduce allergies. Luteolin: a flavonoid found in abundance in celery and green peppers. It also fights inflammation and one study showed it may help protect against inflammatory brain conditions like Alzheimers. Catechins: a type of flavonoid found in tea. Catechins in tea may help reduce risk of heart disease, cancer, and Alzheimers disease.

If you cant get enough antioxidants in your diet by eating fresh produce, some experts recommend taking a multivitamin that contains minerals, too. But be cautious about taking individual immune system supplements to boost immunity. With antioxidants, as with most anything, moderation is key. Vitamins A and E, for example, are stored in the body and eliminated slowly. Getting too much can be toxic.

dImmune System supplements, vitamins, herbs, natural ways to improve - Diet, foods and nutrients, by Ray Sahelian, M.D. The function of the human immune system is to defend the body against invaders. Microbes (germs or microorganisms), cancer cells, and transplanted tissues or organs are all interpreted by a healthy immune system as non-self against which the body must be defended. Although the immune system is extremely complex, its basic strategy is simple: to recognize the enemy, mobilize forces, and attack. See swine flu for natural treatment inquiries on this epidemic.

Ways to maintain or boost Immune system Deep sleep is one of the most important ways to boost the immune system. Chronic insomnia can lead to immune system deficiency. One good way to make
sure you sleep deeper and longer is by taking a long walk each day.

Moderate exercise, at least 3 times a week, preferably daily walks. Excessive and prolonged physical activity temporarily reduces the function of the immune system. Avoid excessive sun exposure. Reduce stress any way you know how. Stress releases the hormone cortisol which wreaks havoc with the immune system. Stress of any kind -- emotional,
physical, psychological -- quickly damages the immune system.

Eat more fruits and vegetables. They have flavonoids that have anti-bacterial and anti-viral activity. Avoid excessive sugar intake. Consume more garlic, onions, and culinary herbs such as cloves. Berry fruits are rich sources of bioactive compounds, such as phenolics and organic acids, which have antimicrobial activities against human pathogens. Among different berries and berry phenolics, acai, cranberry, cloudberry, elderberry, raspberry, strawberry and bilberry especially possess clear antimicrobial effects. Many mushrooms have immunity enhancing substances. Ingest healthy probiotic bacteria. These friendly gut bacteria may boost the immune system. Reduce or eliminate smoking. Keep alcohol consumption low or moderate. Drink more tea (up to mid afternoon) - Drinking tea appears to boost the immune system. Non-tea drinkers who downed two to four small cups of black tea per day for two weeks appeared to be better able to fight off bacterial infections. As an explanation for tea's benefits, experiments in the lab revealed that an ingredient found in black, green, oolong and pekoe teas boosted the ability of immune system cells to attack a bacterial invader. The experiments used ethylamine, which is produced when the tea ingredient Ltheanine is broken down in the liver. Get a massage. Massage therapy reduces cortisol levels. Pray, meditate, listen to music, or find a way to still your mind. Do yoga, or relaxed breathing and stretching, at least once or twice a week. Have regular exposure to the sun or take at least 400 units of vitamin D a day. Some people with little or no sun exposure may require up to 2,000 units a day. Herbs and nutrients that influence or boost the Immune system On this page I mention certain herbs and nutrients that have an influence. I wish to emphasize that the research in this area is quite incomplete and we need to learn much more before making any definitive recommendations. As a general rule it is best to use these immune system booting herbs for a limited time or with breaks, as opposed to uninterrupted daily use for months and years. Too high a dosage or taking these herbs for too long without a break may actually reduce immunity or have positive or negative effects that we are not yet familiar with. Please realize that fruits (for instance berries)

and vegetables contain many natural antimicrobial agents. There are countless supplements involved in supporting or boosting a healthy immune system. The ones mentioned here are only a small fraction. You can visit each site to learn more. If you have an immune system deficiency or a weak immune system, discuss with your health care provider before taking any of these immune system supplements for prolonged periods. Also, please keep in mind that the term "boosting" is not a scientific term. The immune system is incredibly complicated and while certain aspects of it may be enhanced by a particular herb or dietary supplement, another aspect of it may be harmed. It is an extremely complicated topic. For an excellent, comprehensive, daily multivitamin and multi-mineral supplement, consider MultiVit Rx. Flavonoids -- Most flavonoids, including Quercetin, have anti-germ activity.
Quercetin also has Vision enhancing properties, along with bilberry. Colostrum has immune influencing compounds that could boost the immune system in certain individuals. See Collostrum supplement information.

Garlic -- eat more garlic or consider garlic supplements. This bulb has many medicinal properties. Vitamin C is known as ascorbic acid Vitamin D supplementation is helpful to those who do not get enough sun exposure. Vitamin E natural complex is preferable to synthetic dl alpha tocopherol Zinc mineral is particularly important who are zinc deficient or have a diet which provides little amounts of this mineral. Andrographis has become popular in Scandinavia for use during winter upper respiratory infections. Astragalus is used by traditional Chinese doctors to stimulate the immune system. In a test tube study, Astragalus was found to have anti herpes simplex virus activity. Beta glucan -- one mouse study shows daily ingestion of Beta-Glucan may offset the increased risk of upper respiratory infection associated with stress. Cat's Claw (Uncaria tomentosa or Una do Gato) is a medicinal plant from the Amazon River basin that is widely used for inflammatory disorders. Cat's Claw is found in Joint Power Rx. This product contains glucosamine and chondroitin. Echinacea plant extract is widely used for upper respiratory tract infections. Elderberry -- A number of important compounds are found in elderberry, including anthocyanins. Anthocyanins are powerful antioxidants and have immune system boosting properties. Goldenseal herb is often used as an immune system enhancing herb Olive leaf extract (Olea europaea) contains several flavonoids including apigenin, luteolin, chrysoeriol, hesperidin, rutin, quercetin, andkaempferol. Major isolated constituents in Olive-Leaf-Extract

strongly inhibit the classical pathway of the complement system. Oregano -- Numerous laboratory and animal studies indicate oregano has immune system stimulating effects, blood sugar control properties, antioxidant, and anti-fungal, anti-parasite, and anti-bacterial activities. Probiotics including acidophilus and bifidobacterium -- Probiotics have been defined as live microorganisms that (when ingested) have a beneficial effect in the prevention and treatment of specific medical conditions. These microorganisms are believed to exert biological effects through a phenomenon known as colonization resistance, whereby the indigenous anaerobic flora limits the concentration of potentially harmful (mostly aerobic) germs in the digestive tract. Prebiotics have also been found to be of benefit in reducing the odds of catching a cold or flu. Propolis from bee hives. Propolis supplement is sold over the counter. Mushrooms and extracts Agaricus AHCC -- Active Hexose-correlated Compound - AHCC - is a mushroom extract that
has been tested as an immune enhancing, liver protective and anti-cancer agent.

Cordyceps could be of benefit. Maitake mushroom or extract could be of benefit. Reishi is a the common medicinal Chinese herb, a fungus with a variety of biological activities. Reishi has long been used as a folk remedy for promotion of health and longevity in China and other oriental countries. The most attractive character of this kind of medicinal fungus is its effect on the immune system and anti-tumor activities. MultiVit Rx - High Quality Daily Vitamins and Minerals with zinc and vitamin C Developed by Ray Sahelian, M.D., Manufactured by a FDA-approved and GMP-certified facility. MultiVit Rx Supplement Facts: Serving Size: 1 Capsule Servings per Bottle: 120

Products formulated by a medical doctor Mind Power Rx - for healthy brain function and memory enhancement Passion Rx - highly popular sexual enhancement product for men and women Prostate Power Rx - for optimal prostate health with saw palmetto herb Eyesight Rx -- for healthy vision, results sometimes seen within hours. 5-HTP 50 mg - for serotonin support

Acetyl-l-Carnitine 300 mg - mind and memory support, antioxidant R- Alpha Lipoic acid 50 mg - powerful antioxidant and blood sugar control CoQ10 50 mg - for healthy energy metabolism and heart function Curcumin the active extract from turmeric, found in curry spice mix Tongkat Ali 200 mg - herbal libido enhancer from Malaysia and Indonesia Mangosteen contains powerful xanthones with possible anti-cancer activities Vitamins that lower immune system functions Excess vitamin A can reduce immune function. Nutrient intake and immune function of elderly subjects. J Am Diet Assoc. 2008. Food intake, aging, and immune function share complex influences. Therefore, the purpose of this study was to examine relationships between nutrient intakes from food and dietary supplements and a biomarker of immune function. Selenium, sodium, DHA, EPA, and vitamin A intake from diet and supplements were associated with better immune response. Excess vitamin A intake was associated with worse immune response. Prevention of infection Proper washing with regular soap and water works just fine to prevent the spread of germs and there is no clear evidence that antibacterial soaps, wipes and other products are any better. Common words used to describe parts of the immune system Antibody: A protein, made by B lymphocytes, that reacts with a specific antigen. Antigen: Any molecule capable of stimulating an immune response. Cell: The smallest living unit of tissue, composed of a nucleus and cytoplasm surrounded by a membrane. The nucleus houses DNA, and the cytoplasm contains structures (organelles) that carry out the cell's functions. Immunoglobulin: A synonym for antibody. Leukocyte: A white blood cell. Lymphocytes and neutrophils, among others, are leukocytes. Lymphocyte: The main immune cell of the lymphatic system, further categorized as B lymphocytes (which produce antibodies) and T lymphocytes (which help the body distinguish self from nonself). Macrophage: A large cell that engulfs (ingests) microbes after they have been targeted for destruction by the immune system. Molecule: A group (aggregation) of atoms chemically combined to form a unique chemical substance. Natural killer cell: A type of lymphocyte that can kill certain microbes and cancer cells. Neutrophil: A large white blood cell (leukocyte) that ingests antigens and other substances.

Peptide: Two or more amino acids chemically bonded to form a single molecule. Protein: A large number of amino acids chemically bonded in a chain. Proteins are large peptides. Receptor: A molecule on the cell surface or in the cytoplasm that fits another molecule like a lock and key The Lymphatic part of the Immune System The immune system maintains its own system of circulation--the lymphatic vessels--which permeates every organ in the body except the brain. The lymphatic vessels contain a pale, thick fluid (lymph) consisting of a fat-laden liquid and white blood cells.
Along the lymphatic vessels are special areas--the lymph nodes, tonsils, bone marrow, spleen, liver, lungs, and intestines--where lymphocytes can be recruited, mobilized, and deployed to appropriate sites as part of the immune response. The ingenious design of this system ensures the ready availability and quick assembly of an immune response anywhere it is needed. This system can be seen at work when a wound or an infection in a fingertip leads to an enlarged lymph node at the elbow, or when a throat infection causes the lymph nodes under the jaw to swell. The lymph nodes swell because the lymphatic vessels drain the infection by carrying it to the nearest area where an immune response can be organized.

SSRIs, serotonin, and the immune system Antidepressants like Prozac and Zoloft, which affect a brain chemical called serotonin, also influence the body's immune system. Prozac and Zoloft belong to a group of drugs called selective serotonin reuptake inhibitors or "SSRIs," which are thought to combat depression by causing serotonin to linger longer at nerve junctions. Serotonin also works as a signaling molecule between certain immune cells such as dendritic cells and T cells. The findings indicate that dendritic cells can pick up serotonin at sites of inflammation and then pass it to T cells, which influences their growth and division into new cells. Treatment with the antidepressant Prozac (fluoxetine) blocked this serotonin uptake. Further research is needed to better understand how SSRIs might affect the immune system, whether for the better or worse. Immune system and employment Have a career that satisfies you. The stress of unemployment may dampen healthy people's immune system function -- but the good news is that finding a job can restore its fighting power. Immune System Research clinical trials Older men who exercise regularly may not only keep themselves in good shape, they may also give their immune systems a boost. Physically active seniors who were injected with a protein to provoke an immune system

reaction mounted an immune response similar to that seen in men half their age. Maintaining a physically active lifestyle may prevent or slow ageassociated decline in immune function. Erythromycin, a widely used antibiotic long considered safe dramatically increases the risk of cardiac arrest, particularly when taken with some popular drugs for infections and high blood pressure. Washing hands with soap can halve the number of young children suffering from pneumonia, the leading killer of youngsters under 5 years old worldwide. It can also greatly reduce cases of diarrhea and the skin infection impetigo. The aging process can lead to a decline in immune function. In an article published in the December 2001 issue of the American Journal of Clinical Nutrition, thirty healthy elderly volunteers participated in a 3-stage dietary supplementation trial lasting 9 weeks. During stage 1, subjects consumed low-fat milk for 3 weeks as a base-diet control. During stage 2 (intervention), they consumed milk supplemented with bifidobacteria for 3 wk. During stage 3 (washout), they again consumed low-fat milk for 3 weeks. The results showed an increase in the ability of white blood cells to attack organisms or kill tumor cells after bifidobacterium consumption. Dr. Sahelian says: bifidobacteria and other probiotics may be an effective dietary supplement for enhancing some aspects of the immune system in the elderly. Methicillin-resistant staphylococcus aureus is a microbe found naturally on the skin of healthy people. It is a particular threat to patients whose immune system is weakened and is particularly dangerous in hospitals. This bug has become resistant to some of the most advanced drugs ever made, but researchers found garlic reduces its effectiveness in the body. Other research suggests garlic may work against fungal infections and parasites, and that it may increase the body's resistance to viruses, including the common cold. Practical recommendations for immune-enhancing diets. J Nutr. 2004 . Immune system -enhancing diets contain nutrients that have putative benefits, including arginine, n-3 fats, glutamine, nucleotides, and structured lipids. Although under most circumstances the systemic inflammatory response is beneficial to the host, improving the eventual outcome of injury, infection, or inflammation, excessive proinflammation (leading to cardiac, hepatic, and mitochondrial dysfunction) or excessive counterinflammation (leading to immune depression) can worsen outcome. In critically ill septic patients, the synthesis of arginine can be exceeded by its catabolism to nitric oxide (NO) and urea, rendering arginine conditionally essential. In septic patients, supplemental arginine might further increase NO levels and be

potentially harmful through excessive proinflammation. However, administration of increased amounts of arginine might improve immune function in surgical and trauma patients by increasing NO production in macrophages. When the diet provides at least 1 g of the (n-3) fatty acids eicosapentaenoic and docosahexaenoic acid combined, 2-series eicosanoids (prostaglandins, prostacyclins, thromboxanes) are replaced partially by 3series eicosanoids, and 4-series leukotrienes are replaced partially by 5series leukotrienes that are less proinflammatory. Thus, the effects of arginine and (n-3)-fat supplementation might be expected to be complementary-arginine might improve cytokine and NO production in patients with immunodepression, whereas (n-3) fats might be beneficial when there is excessive proinflammation, particularly when supplemental arginine is supplied, by reducing cytokine-induced eicosanoid production. Anti-tumor and immunoregulatory activities of Ganoderma lucidum and its possible mechanisms. Acta Pharmacol Sin. 2004. Ganoderma lucidum is a medicinal fungus with a variety of biological activities. Reishi has long been used as a folk remedy for promotion of health and longevity in China and other oriental countries. The most attractive character of this kind of medicinal fungus is its effect on the immune system and anti-tumor activities. Large numbers of studies have shown that reishi modulates many components of the immune system such as the antigenpresenting cells, NK cells, T and B lymphocytes. The water extract and the polysaccharides fraction of reishi exhibited significant anti-tumor effect in several tumor-bearing animals mainly through its immune system enhancing activity. Recent studies also showed that the alcohol extract or the triterpene fraction of reishi possessed anti-tumor effect, which seemed to be related to the cytotoxic activity against tumor cells directly. Preliminary study indicated that antiangiogenic effect may be involved antitumor activity of reishi. Exposure to Bacteria Shopping cart handles are the most bacteria-infested items among some commonly used objects while doorknobs on public bathrooms are not as bad as might be expected. The Korea Consumer Protection Board tested six items that are commonly handled by the public and ran tests for their bacteria content. Shopping cart handles led the way with 1,100 colony-forming units of bacteria per 1.55 sq inches followed by a mouse used on computers in Internet cafes, which had an average of 690 colony-forming units. Hand straps on buses were next with 380 units, followed by bathroom doorknobs at 340. Rounding out the list were elevator buttons at 130 colony-forming units and hand straps on subways at 86. Washing hands with soap removes almost all of the bacteria.

emails Q. There has been lots of news about the potential "bird flu" epidemic that could explode in the US. Is there anything people can do to possibly counter it with natural supplements? Perhaps to strengthen one's immune system? Does Dr. Sahelian plan to write about it in his newsletter? A. At this time, we don't have any specific information on how to fight bird flu naturally except for the usual steps to enhance one's immune system as mentioned on this web page. But if we do find something, we will mention it. Q. When someone takes foods or supplements that are said to improve the immune system, such as ginseng, noni or spirulina, is there an increase in the number of white blood cells in the body? And if so wouldn't this register in blood tests as an increase in the "white blood cell count, and therefore lead doctors to think that there could be an infectious process going on? (I don't exactly don't know how this works so I'm really not sure). Thanks much. A. This is a good question. The immune system is extremely complex. It involves not only white blood cells, but several other types of cells and countless chemical substances. Different herbs and substances have different effects on the immune system, and the same supplement could have a different effect on different people. Plus, the dose could influence the outcome. The same herb may stimulate some aspects of the immune system at one dosage and inhibit it a a different dosage. Also, there could be some short term stimulation but if taken for prolonged periods there could be interference. There are so many factors involved that it is nearly impossible to predict how well a supplement works to enhance the immune system unless it is studied by itself in varying dosages for varying time periods in a large group of people of different ages. If an herb does elevate white blood cell counts, it is unlikely that most will elevate it to a degree that would be of concern. When using immune boosting supplements like astragalus, medicinal mushrooms, etc., is it OK to take them at the same time or is it better to alternate, say 2 months using Astragalus, then 2 months using medicinal mushrooms, etc.? I've read different things. Some say one's body can "get use to" a supplement and it may not be utilized as it's meant to be. Others say it's OK to combine them because they are, actually, like food and can boost the immune system. Every single person has a unique and extremely complicated immune system that changes on a daily basis depending on a number of factors including diet, sleep, stress, etc. It is impossible to predict which regimen is most effective, but, as a general rule, I prefer not taking a particular immune booster more than a week at a time without a break.

What's the role of a glyconutrient and the immune system? Can glyconutrients boost the immune system. I have a full discussion on glyconutrients here. I would like to know how to boost immune system, or supplements to take if you are a cancer survivor. I recently had a small tumor removed that was found to be b-cell lymphoma. All scans and labs show that it is gone completely and my doctor has said that there is no need for chemo. My question is what supplements would help to avoid any recurrence? Which would boost my NK cells and my immune system as a whole? Besides the basics like vitamin C and E, Astragalus etc., I have read about medicinal mushrooms, Graviola, Iscador from Germany and many more. I would love to hear the good Doctor's opinion. Each person's case is unique, and it is impossible to predict how a person's immune response will boost or respond to different supplements since there is such a wide possibility of interaction between other dietary factors, sleep patterns, stress, other supplements used, dosage of supplements, timing of supplement taken, other medicines used, physical activity level, climate, season, etc. Do you carry an immune system formula? Are any of these effective for avian flu? Since each person's immune system is unique, and since certain herbs may boost the immune system in the short term and have unknown effects in the long term, is it difficult to create an immune system formula that would be of benefit to a large number of users. See also information at flu vaccine. I work for Prevention magazine. We had one of our readers send us a question, and we'd like to get an expert answer. The question is, "Is there any supplement to boost immunity during times of high stress?" The most important factors that improve immunity include an overall healthy diet, moderate exercise, and getting a deep sleep. As to supplements, there are many that could be considered and each nutrition expert has their favorites. Some of these include bovine colostrum which has immunoglobulins, garlic pills, certain mushrooms and extracts such as cordyceps and beta glucan, simple vitamins such as vitamin C, herbs such as oregano, astragalus and andrographis, and probiotics. It is difficult to know in any one individual which supplement or combination would be helpful, and in what dosages. I would suggest trying each one separately for a week or two and to not take more than 3 or 4 at any one time. It is a good idea to take breaks from the use of herbal supplements. You provide very impressive responses in the categories I have browsed, confidence boosting and a valuable quick check as to whether or not medical research has been done in an area. Congratulations. ( In fact I have emailed

the link to my daughter, a busy medical doctor!). My question is regarding immune boosting and immune dampening, both of which seem to be needed by people with autoimmune disorders. If a person is trying to "dampen" an inflammatory immune response with appropriate supplements, as in a Hashimoto's / CFS flare , would it be 'contradictory' in one's body to then continue taking one's daily immune "boosting" supplementation, or say, to add in boosts such echinacea, andrographis, astragalus when one feels a cold coming on? This is a real dilemma to me! Meanwhile, I have subscribed to your newsletter. This is a good question. Most likely, if the herbs are being used for a few days or a week or two, I don't suspect there would be any problems using them in those who have autoimmune conditions. However, problems may potentially arise if they are used for prolonged periods. I like from you is recommending some supplement, preferably natural, which I can take throughout my life which will support and build my immune system, and like some people say for SUN CHLERELLA and APRICOT SEEDS, these kill the cancer cells, I want something like this, if you can guide me I will be very obliged and thankful to you, I can't give specific advice since each person is different, has a different body chemistry, different diet, activity level, environment they live in, etc. Our son has low immunoglobulin IGA, IGG, and IGM do you have anything that could help him? A doctor has to examine the whole patient and review all studies before making specific recommendations. It is not a wise idea to make recommendations based solely on results of selective testing. Do you know of any treatment for d. fragilis? I'm scared the doctor is going to throw an antibiotic at my 7-year old grandson who has an already very damageds gut. Dientamoeba fragilis is a single celled parasite found in the gastrointestinal tract of some humans. In some people it causes gastrointestinal upset while in others it does not. One has to evaluate the whole person before giving any suggestions and we can't based on this limited info. Articles Autoimmune disease and its varied forms Transfer Factor information immunoshield product
Taking immune system vitamins is one of the best ways to prevent yourself from getting sick. As a woman, your body is constantly subjected to a variety of different types of bacteria that can affect you negatively. If your immune system is not equipped to fight off bacteria, you will likely end up getting sick. However, you don't have to sit by and watch your body lose the battle to germs and bacteria. Instead, try taking more immune system vitamins to prevent yourself from getting sick.

You shouldn't just take these when you're already sick, either. Take them regularly to keep your immune system strong and healthy all year round. Here are some of the immune system vitamins that you should take to boost your immune system:

Vitamin A
Although vitamin C always seems to get the most credit for helping your immune system, vitamin A is important, too. Getting enough vitamin A is crucial if you want to stop germs and bacteria from getting into your system in the first place. You can get vitamin A from a variety of food sources, but taking immune system vitamins that include vitamin A is a good way to make sure you're protected.

Vitamin C
While vitamin A provides the first line of defense against germs and bacteria, vitamin C is responsible for boosting your immune system and forcing it to work hard to get rid of illnesses once and for all. By taking vitamin C immune system vitamins, you'll be ensuring that you have enough in your body to create proteins that defeat germs, bacteria and viruses for good.

Vitamin E
Just like vitamins A and C, vitamin E is crucial for your immune system. That's because vitamin E creates another type of protein that helps your body fight off germs, bacteria and viruses.

B Vitamins
Outside of giving your body the energy that it needs, B vitamins have been shown to improve the immune system, particularly in women. By getting plenty of B vitamins into your diet, you can actually increase the number of white blood cells that you have in your body. White blood cells are responsible for getting rid of germs and bacteria.

Zinc
Though many doctors are continuing to study zinc to see exactly how it does it, there is some evidence that suggests that getting zinc into your diet if you're already sick will reduce the symptoms. In particular, zinc can help ease the pain that comes along with the common cold, the flu and a sore throat.

Immune System Vitamins for Women

While some immune system vitamins like vitamin C are clearly for both genders, the vitamins above are some of the best ones that you can take if you are a woman. Making sure that you get these immune system vitamins either through your diet or through supplements is important if you want to protect your body against illnesses. Try to take in more immune system vitamins to keep your immune system strong at all times.