Does zinc really boost your immunity and metabolism? Experts explain the health benefits – Fortune
Many people believe zinc, an essential mineral found in almost every cell, is akin to a magic pill a…….
? Zinc: Your Immune System’s Sidekick ?
Zinc is a key player in maintaining a robust immune system, but like any nutrient, balance is crucial. Here’s what you need to know about zinc:
Zinc and the Immune System
- Immune Booster: Zinc is essential for the proper functioning of various cells that fight infection, including T-cells and natural killer cells. It also plays a role in the formation of new cells and maintaining the integrity of cell membranes.
- Cold Fighter: Zinc can reduce the duration and severity of colds when taken at the first sign of symptoms, according to research. However, zinc won’t cure a cold or prevent you from getting one.
Recommended Intake
- The recommended dietary allowance for zinc is 8 mg for women and 11 mg for men. Pregnant and breastfeeding women require slightly more, at 11 mg and 12 mg respectively.
Food Sources of Zinc
- Seafood: Oysters are the richest source of zinc. Other seafood like crab, lobster, and mussels also offer significant amounts.
- Meat and Poultry: Lean beef, pork, lamb, and poultry contain substantial zinc levels.
- Plant-Based Sources: Legumes (like beans and lentils), nuts, seeds (like pumpkin and squash seeds), whole grains, and fortified breakfast cereals are plant-based options rich in zinc.
- Dairy: Milk, yogurt, and cheese also contain zinc, though in smaller amounts compared to animal products.
Who Needs Extra Zinc?
Certain groups have a higher risk of zinc deficiency:
- People who’ve had gastrointestinal surgery (including weight loss surgery)
- Individuals with conditions like ulcerative colitis or Crohn’s disease
- Vegetarians and vegans
- Pregnant and breastfeeding women
- People with sickle cell disease
- Infants 6 months and older
Symptoms of Zinc Deficiency
- Delayed wound healing
- Impaired appetite
- Impaired taste
- Immune deficiencies
- Hair loss
- Increased night blindness
- Diarrhea
The Bottom Line
Zinc is a vital nutrient, but overconsumption can lead to side effects like copper deficiency and reduced magnesium absorption. It’s crucial to meet your daily zinc requirements through diet or supplements cautiously. Always consult with a healthcare provider before starting any new supplement regimen. Remember, a balanced diet rich in zinc-containing foods is often the best approach to ensure adequate intake.
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