What is Zinc?

Zinc is an essential micronutrient that is both generated in our bodies and obtained from diet. Zinc-rich foods include lean red meat, whole grains, pulses, legumes, and nuts. Zinc has a variety of functions, including immunity, wound healing, illness prevention, nervous system functioning, cell growth, and protein synthesis.

So How does Zinc help us to strengthen our immune system?

 Zinc is known to play a central role in the immune system, but the most important is that it activates enzymes that break down proteins in viruses and bacteria, making them less likely to propagate. Zinc also promotes the activation of cells that fight infection. It appears to have a wide range of effects on the immune system, from the skin’s barrier to gene regulation in lymphocytes. Zinc is required for the correct growth and function of neutrophils and natural killer cells, which provide nonspecific immunity.

Let’s talk about Zinc deficiency

Zinc deficiency can have adverse effects on one’s health and immune system. Phagocytosis, intracellular killing, and cytokine production all are affected by zinc deficiency. It also affects the growth and function of T and B cells. Therefore, getting the right quantity of zinc is very crucial. Its absorption can be influenced by dietary components. Zinc absorption is inhibited by phytates, which are abundant in unrefined grains, legumes, seeds, and nuts. Food processing techniques like fermentation and soaking grains and seeds can help to reduce the phytate content. At the same time, sulphur containing amino acids (found in nuts, seeds and vegetables) and hydroxy acids like citric acid, tartaric acid and malic acid help in the absorption of zinc.

Here are top 5 food sources rich in Zinc

Lean Red meat

Shell fishes

Whole grain cereals

Nuts

Legumes

So what are the zinc requirements

They are calculated by taking into account all of the average zinc losses through physiological fluids as well as increased requirements owing to development (tissue and blood volume expansion), breastfeeding, and pregnancy demands.From the EAR(Estimated Average Requirement), RDA(Recommended Dietary Allowance) for adult men and women is set at 17 and 13 mg/day respectively. However, like with any nutritional supplement, we must consult  a dietitian/doctor first.