Vitamin C and zinc can provide your body with an immunity boost so you don't miss any of the special moments in life. A 2011 study published in "Cochrane Database of Systematic Reviews" showed that taking zinc supplements 24 hours after the onset of symptoms reduced the severity and duration of the common cold. In addition, vitamin C and zinc may help prevent more serious diseases and ailments, such as cancer, gout and pneumonia.

Vitamin C

One benefit of vitamin C is that it helps your body make collagen, an important component of connective tissues like tendons, ligaments and blood vessels. A second benefit of this vitamin is its ability to help synthesize norepinephrine, a neurotransmitter critical to brain function and important to mood. Also, vitamin C supports the metabolism of fat and cholesterol. According to a 2008 analysis published in the "Journal of Chiropractic Medicine," supplementation with 500 milligrams of vitamin C per day was able to lower both triglycerides and bad cholesterol, or LDL.

Zinc

Zinc is an essential mineral critical to the functioning of many enzymes in your body. Your body needs zinc to convert vitamin A to retinol, a light-absorbing protein in your eye necessary for detection of darkness. In a 2001 "Archives of Ophthalmology" study, researchers found zinc reduced the progression of age-related eye disease when subjects supplemented with antioxidants and zinc. Also, zinc plays a role in the structural integrity of your cellular membranes, which benefits cell signaling and hormone release.

Immune System Benefits

Both vitamin C and zinc have roles assisting your immune system. Vitamin C stimulates your immune system by increasing the production of white blood cells, which help your body fight infections. Certain white blood cells called phagocytic leukocytes release interferons, which actually have antiviral activity. Zinc is important to many enzymes within your immune system. Also, it assists white blood cells with infection-fighting and is required for the activity of thymulin, a hormone needed for T-cells to function properly. T-cells help other immune-fighting cells recognize infective invaders.

Beneficial Antioxidants

Dietary antioxidants, such as vitamin C and zinc, protect your body from oxidative damage, which occurs when you're exposed to certain environmental stress factors, such as tobacco smoke, pollution and radiation. Vitamin C is a very effective antioxidant, which, according to 2006 research in "Free Radical Biology & Medicine," can also help regenerate vitamin E, another important antioxidant. Zinc combines with copper to create a major antioxidant enzyme in your body called copper-zinc superoxide dismutase.

Dietary Vitamin C and Zinc

Foods containing high vitamin C content include citrus fruits, strawberries, red peppers and broccoli. Shellfish, meats, milk products and nuts contain good levels of zinc for your diet. These foods contain additional nutrients, while supplements may only supply vitamin C or zinc. Women should consume 75 milligrams per day of vitamin C and 8 milligrams per day of zinc.

10 Simple and Natural Ways to Boost Your Immune System

 By Linda B. White, MD

According to the Centers for Disease Control, influenza viruses continue to wreak misery in 41 states. Got your flu shot? Good, do it again next year.

However, keep in mind that other viruses cause respiratory illness: parainfluenza viruses, adenoviruses, coronaviruses, rhinoviruses….not to mention bacteria such as Streptococcus.

Despite the fact that your world teams with infectious microorganisms, most of the time, you’re reasonable healthy, right? Thank your immune system, which defends you from disease-causing microbes. Now, step beyond gratitude to optimize the function of that system.

1. Get enough sleep and manage stress. Sleep deprivation and stress overload increase the hormone cortisol, prolonged elevation of which suppresses immune function.
2. Avoid tobacco smoke. It undermines basic immune defenses and raises the risk of bronchitis and pneumonia in everyone, and middle ear infections in kids.
3. Drink less alcohol. Excessive consumption impairs the immune system and increases vulnerability to lung infections.
4. Eat plenty of vegetables, fruits, nuts, and seeds, which will provide your body with the nutrients your immune system needs. A study in older adults showed that boosting fruit and vegetable intake improved antibody response to the Pneumovax vaccine, which protects against Streptococcus pneumonia.
5. Consider probiotics. Studies indicate supplements reduce the incidence of respiratory and gastrointestinal infections.  Fermented milk products have also been shown to reduce respiratory infections in adults and kids.
6. Catch some rays. Sunlight triggers the skin’s production of vitamin D. In the summer, a 10-15 minute exposure (minus sunscreen) is enough. However, above 42 degrees latitude (Boston) from November through February, sunlight is too feeble and few foods contain this vitamin. Low vitamin D levels correlate with a greater risk of respiratory infection. A 2010 study in kids showed that 1200 IU a day of supplemental vitamin D reduced the risk of influenza A. However, a 2012 study that involved supplementing adults with colon cancer with 1000 IU a day failed to demonstrate protection against upper respiratory infections.
7. Go for the garlic. Garlic is a broad-spectrum antimicrobial agent and immune booster. Because heat deactivates a key active ingredient, add it to foods just before serving.
8. Eat medicinal mushrooms, such as shiitake and maitake (sometimes sold as “hen of the woods”). A recent study showed that a concentrated extract of shiitake enhanced immune function in women with breast cancer.
9. Try immune-supportive herbs. If you get recurrent infections, consider taking immune-supportive herbs such as eleuthero (Eleutherococcus senticocus), Asian ginseng (Panax ginseng), American ginseng (Panax quinquefolius), or astragalus (A. membranaceus).
10. Make an echinacea tincture. This is good to have on hand when respiratory viruses overwhelm your defenses.