Zinc is a mineral found in some foods and supplements. Zinc is very good in enhancing the immune system of the human body and supports the development during pregnancy, childhood, and adulthood. Intake of zinc is needed because the body can not store zinc properly.


Zinc is an essential mineral that plays an important role in immune function. Recommendation of zinc intake is about 15 milligrams a day, but the quantity is not usually achieved by those who do not take supplements or eat foods fortified with zinc, especially vegetables, or seafood and meat. Zinc deficiency leads to dysfunction of both antibody and cellular immune system and thus increases the risk of infection.

Zinc supplementation can enhance the immune system and fight cancer. Among the advantages of zinc are:

  • Reduce the incidence of pneumonia and antibiotic use.
  • Reduce the duration of colds and flu during the day or more.
  • Reduce infection in children

The Common Cold

Studies show zinc can reduce cold and flu symptoms. If we consume zinc syrup or lozenges in the mouth for a few seconds, it helps reduce symptoms and mouth virus in our mouth. This, in turn, reduces the duration of a cold. Shaped zinc lozenges or syrup can shorten the symptoms of cold and flu among healthy people when taken within 24 hours of the onset of a period of illness.


Here are the dosages of zinc by age by the Food and Nutrition Board at the Institute of Medicine of the National Academies:

Age Men Women Pregnant women Breastfeeding
0-6 months 2 mg 2 mg
7-12 months 3 mg 3 mg
1-3 years 3 mg 3 mg
4-8 years 5 mg 5 mg
9-13 years 8 mg 8 mg
14-18 years 11 mg 9 mg 12 mg 13 mg
19 years and above 11 mg 8 mg 11 mg 12 mg


SOURCE: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

Top 10 foods high in Zinc

Zinc for pregnant women and breastfeeding

Pregnant women usually have zinc deficiency because of the fetus growth. While women who breastfeed their baby exclusively help produce 2 mg of zinc per day through their breast milk. But for babies aged 7 to 12 months, they require 3 mg per day. Foods with zinc should be given to meet the needs of the baby.


Vitamin D


Vitamin D is more like a hormone and unlike other vitamins. We normally get vitamin D from sunlight. The best time is between 7-9 am in the morning.  Vitamin D is actually a hormone produced in the body and is widely used by almost every cell in our body. Studies show that people affected by the flu have a deficiency of vitamin D3.

Fortunately, for many people, vitamin D can be obtained by simply stepping out their front door to absorb sunlight. However, for your body to produce vitamin D the sun should be at least 45 degrees in the sky, and there should be a large number of exposed skins. This means that, for many people in the world, the level of vitamin D drops below optimum levels during the late fall to early spring, depending on their latitude.

But, I recommend that people get their vitamin D levels checked by a naturopath or medical doctor who understands how to increase the lack of vitamin D. Vitamin D can be toxic at high levels, so working with someone who can help you through this process is a good idea.

Elderberry extract


Black elderberry juice is widely used to treat the flu. Studies have shown that an extract of black elderberry (2-3 tablespoons per day for adults and 1-4 teaspoons for children, depending on age) can inhibit the growth of flu virus and shorten the duration of flu symptoms, in addition to increasing the level of antibodies to the virus. This is one of the few drugs that are safe and very probably have some efficacy without toxicity. This can be one of the most delicious medicines for colds and flu, and also one of the most effective.


According to the Paul Bergner:

“Recent studies from Israel and Panama have shown that the juice of elderberries (Sambucus nigra) not only stimulates the immune system but also directly inhibit influenza virus (Zakay-Rones et al 1995; Mumcuoglu 1995).

In clinical trials, patients taking the elderberry juice syrup immediate reduce the cold and flu symptoms. Twenty percent reported a significant increase in the last 24 hours, 70% of 48 hours, and 90% claiming a complete cure after three days. As evidence that adult has more to it than neutralize the constitutive enzyme, the researchers found that patients who take it also had higher levels of antibodies against the flu virus. Elderberry has been shown to be effective against eight different influenza viruses. You can use the elderberry syrup recipe below and keep it at home.


This Elderberry syrup is delicious and can be enjoyed by the whole family. To make elderberry syrup slowly warm fresh elderberries and mix it in the kitchen to help extract the juice. Once it seemed that just mashed berries, drain the seeds and add the same amount of honey. I always like to add ginger and honey to the mix as well. The syrup will keep well in the refrigerator.



The human digestive tract contains millions of bacteria. Hundreds of species of bacteria generate fiber and vitamins B and K and other nutritious ingredients. 70% of the immune system is located in the gastrointestinal tract. This is why we often hear many of these diseases are caused by the digestive tract. The presence of these bacteria helps fight bad bacteria that cause disease. If you are taking antibiotics repeatedly, you will reduce the population of good bacteria and reduce your immunity. Here is the most important function of intestinal bacteria:

  1. Assist the digestive process to break down food
  2. Generate vitamins, short chain fatty acids, and proteins used by the body
  3. Protect against the growth of pathogenic bacteria and yeast
  4. Strengthens immune function

Here, on the other hand, are the harmful effects of pathogenic bacteria:

  1. To produce toxic substances, including carcinogens
  2. Creating the future of serious infections
  3. Generate indigestion
  4. Promotes immune system dysfunction
  5. Promotes weight gain



Vitamin C


Vitamin C can reduce the symptoms of the common cold. Vitamin C is beneficial when you are not eating enough vegetables or fruit trees. In other words, for those who have inadequate consumption of raw fruits and vegetables (and the level of the prices of vitamin C and other antioxidants and phytochemicals immune support), taking vitamin C maybe have some protective benefits, especially when the people under physical or emotional stress.

For those who already take enough vitamin C through raw fruits and vegetables, taking supplements will not have an advantage. For preventing the common cold in people in extreme environments, 200 milligrams or more of vitamin C has been taken by mouth daily for up to 14 days.


For preventing the common cold in general, 30-3,000 milligrams of vitamin C has been taken by mouth daily for two weeks to eight winters.

For treating the common cold, 200 milligrams to 3 grams have been taken by mouth daily for three to five days or longer.

For children 1-3 years old, it is 15 milligrams; for children 4-8 years old, it is 25 milligrams; for children 9-13 years old, it is 45 milligrams; and for adolescents 14-18 years old, it is 75 milligrams for boys and 65 milligrams for girls.



Garlic is a food and ancient medicine used to prevent and treat colds and flu. Garlic is a food that can enhance the human immune system. But to reap the benefits of garlic, it should be eaten for continuously because of its anti-viral, antibiotic and antiseptic properties. To get the maximum effect you are encouraged to eat them raw.


According to herbalist Stephen Suhner it effective against • Escherichia coli • Salmonella dysenteriae • Shigella, which causes dysentery bacillus staphylococcus and streptococcus, diverse types of fungi, yeast, and viruses, such as herpes and influenza.


Some people do not like the taste of garlic. If you do not like the taste of natural garlic, you may be able to mix it with vinegar, honey or olive oil. However, if you are using blood-thinning medicines or scheduled for surgery, garlic is probably not a good choice for you.


Bone Broth Soup


This bone broth soup is good to support our immune system and provide nourishment that is easy to digest. Science has now confirmed this with the time-honored tradition confirms this soup is high in vitamins and minerals that are easily absorbed by the body. It is high in calcium, magnesium, phosphorus, silicon, sulfur, mineral, chondroitin sulfate and glucosamine.


It is also high in gelatin. In addition to boosting the immune system, gelatin has been found to be useful in the treatment of a long list of diseases including peptic ulcers, tuberculosis, diabetes, muscle diseases, infectious diseases, jaundice, and cancer.


Bone Broth Recipes


Use some of the bones of chicken or meat (preferably bone which has marrow).

1 tbsp apple cider vinegar to help draw out calcium

1 onion, coarsely chopped

2 carrots chopped coarsely

1 stick celery

Garlic and other veggies


How to cook:

Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours. Remove scum as it arises. A low and slow cook time is necessary in order to fully extract the nutrients in and around the bone. You can also add in vegetables, such as onions, garlic, carrots, and celery, for added nutrient value.


Reduce sugar intake


Sugar is essential in providing energy. But if too much of it can cause your immune system is not functioning because of the white blood cells will 40% less effective in killing viruses and bacteria. 100 grams of sugar taken efficiencies lower your immune system almost to 5 hours. Sugar will compete with vitamin C to enter white blood cells. White blood cells need vitamin C to kill viruses and bacteria. The effectiveness of white blood cells will decrease and you will more easily fall ill.


Take a rest


Enough rest is very helpful for our immune system to work more effectively. You must rest at home without doing any physical work or interference from others until you are fully recovered. If you do not rest enough, there is the possibility of cold and flu disease will come back.

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