Zinc is widely known to help armour our immune system, but cannot be produced by the human body, we must obtain this from what we consume.
Zinc deficiency is rare in our society but can be prevalent in developing countries. It can also affect anyone with a poor diet, gastrointestinal diseases, those with alcohol abuse, eating disorders or strict vegetarians or vegans as they are less likely to be getting the required amount of Zinc into their system.
Zinc deficiency has also been seen in pregnant and breastfeeding mothers, sufferers of sickle cell anaemia and those with chronic kidney disease. Symptoms include loss of taste and smell, loss of appetite, diarrhoea, hair loss and apathy.
The effect on the immune system can be severe and is why many people who fall under these categories have the tendency to fall ill more regularly.
Zinc is required for the following functions
- • Protein synthesis
- • DNA synthesis
- • Gene expression
- • Enzymatic reactions
- • Cell growth and division
- • Wound healing and skin health
In fact, Zinc is present in every cell in the body and is the second most abundant mineral, behind iron.
Zinc and Foods
Many foods do not contain significant amounts of zinc, so manufacturers add synthetic zinc to meet recommended amounts. This includes products such as, breakfast cereals, baking flour and snack bars. Naturally occurring zinc is present in whole grains, dairy products, poultry, beans, red meat, legumes, nuts, eggs, kale, asparagus, peas, mushrooms and oysters.
Due to its immune boosting qualities, Zinc has been vastly used to treat the common cold, and as a result can be found in lozenges, nasal sprays and other natural cold treatments. A combination of Zinc and Vitamin C is great for optimal aid of the immune system.
Goodness in Moderation
But taking Zinc in excessive amounts can have unpleasant side effects so it is always recommended to consult your doctor should you be considering this. It can also interfere with other medications like antibiotics and birth control.
Side effects such as nausea, vomiting, headaches, leaky gut, excess gas, loss of appetite and stomach cramps are the most common, and high amounts of Zinc can affect your body’s ability to absorb copper and iron. The recommended daily dose of Zinc is 11mg for men and 8mg for women but no more than 40mg. Avoid Zinc Oxide as it is poorly absorbed, if taking Zinc in supplemental form, source some Zinc Citrate or Zinc Gluconate.
In fact, many products on the market combine Zinc and Magnesium as Magnesium aids your body’s ability to absorb Zinc more efficiently.
There have been several studies which have shown there are benefits of Zinc supplementation on infectious diseases in humans. In double-blind placebo-controlled trials, Zinc reduced the likelihood of experiencing diarrhoea and lower respiratory tract infections in infants and young children.
Sickle cell anaemia patients taking Zinc supplements, in a placebo-controlled trial, experienced decreased incidences of pneumonia, tonsillitis, and urinary tract infections.
