Zinc is one of the most useful micronutrients to support the immune system.
The immune system is made up of a set of organs, cells, structures, proteins and factors of various kinds, which interact with each other in an extremely refined and complex way to defend us from any possible aggression coming from the external environment, first of all those related to viruses and pathogenic bacteria, and from the infectious diseases that derive from them.
To function properly, such an articulated and differentiated apparatus requires the presence of countless substances capable of supporting all the biochemical processes necessary for the multiplication of the different types of lymphocytes and macrophages, for the production of inflammatory cytokines and antibodies, for the maintenance of the integrity and defensive functions of the skin and mucous membranes, starting from those of the respiratory tract (nose, throat and bronchi) and gastrointestinal (stomach and intestines).
Among the essential micronutrients that have shown support for the normal function of the immune system is zinc. Let’s see why and how to make the most of it.
Zinc: what it is, where it is found
Zinc is a mineral that acts as a cofactor of many enzymes (about 300), being indispensable for many reactions of cellular metabolism, as well as for DNA replication and protein synthesis. For this reason, it is a crucial compound for the vitality of all cells and, in particular, those that must proliferate rapidly, such as those of the immune system and those of the skin and mucous membranes in case of wounds.
In addition, zinc is a powerful antioxidant and its ability to counteract oxidative stress, deriving from normal energy metabolism and further increased by states of inflammation and infectious diseases, helps to protect the health of the body and optimize the defensive action of the immune system.
In addition to neutralizing oxidizing compounds, zinc is also able to partially counteract their formation, antagonizing the catalytic actions of copper and iron that lead to the production of free radicals and hydrogen peroxide (H2O2).
The body is not able to build up zinc reserves to be used in times of lower intake or increased need (for example, when needed to help the immune system). Therefore, it is necessary that a sufficient amount of this element is taken almost daily with food.
Oysters contain a decidedly high amount of zinc zinc. Other foods that contain zinc in varying amounts are shellfish such as crab (the real one, not surimi) and lobster, beef, pork, chicken and turkey, ham, legumes such as beans and chickpeas. Smaller quantities are contained in dairy products (cheese, yogurt and milk), oats, dried fruits such as pistachios and almonds and seeds, peas and blue fish. To take satisfactory amounts of zinc with cereals it is, however, essential to add it during processing, as is normally the case for whole grains (and not) for breakfast.
People who follow restrictive diets for health reasons (lactose intolerance, allergy to shellfish or fish, need to reduce cholesterol, animal fats and sodium intake, specific gastrointestinal disorders, etc.) or for ethical choices (vegetarians and vegans) may not meet their daily zinc needs.
Beating seasonal ailments
Numerous studies conducted in the last two decades have shown that, at any age, the immune system needs zinc to function well and that an insufficient nutritional intake of this element increases the propensity to develop flu syndromes and respiratory diseases (mainly of an infectious nature).
Very interesting data have been provided by a research aimed at verifying the protective properties of zinc against colds in pediatric age. In the study, 200 initially healthy children were given either 15 mg zinc supplementation per day or an inactive control syrup for seven months. The dosage of zinc was doubled (bringing it to 30 mg / day) in case of onset of cold symptoms (runny nose, red eyes, sore throat, headache, general malaise) and maintained until their disappearance.
At the end of the observation period, the researchers found that children who took the zinc supplement were less ill than those assigned to the control group and that the benefits of zinc in terms of respiratory health were associated with less absence from school. In addition, in children protected by zinc, colds were easier to treat and disappeared more quickly.
Similar results were obtained in adult volunteers, who were given zinc supplementation (24.13 mg every 3-2 hours) or inactive control tablets within 3 hours of symptom onset. Also in this case, those who had taken the essential micronutrient had experienced less severe nasal discharge and cough and had seen the illness disappear much faster (on average after 4 days instead of 7).
The elderly can also benefit from zinc. In this case, zinc would seem to be able to compensate at least partially for the natural decline in immune defenses associated with aging.
Other zinc-friendly substances
Vitamin C is also zinc-friendly when it comes to supporting the immune system. Both have antioxidant properties and are able to modulate the immune system to various levels, not yet fully understood.
Vitamin C is also necessary for the regeneration of vitamin E (another powerful antioxidant, precious for protecting cell vitality and metabolism, supporting the immune system and combating aging), as well as promoting intestinal absorption of iron.
From the available data, vitamin C seems to exert its protective action against colds and colds especially when practicing intense physical activity in the cold for prolonged periods: circumstances that can put a strain on energy metabolism and the performance of the immune system.
Among the categories of people who can benefit most from vitamin C are smokers and the elderly: in the first case, because the oxidizing action of smoking increases its need; in the second, because with aging the need to neutralize free radicals and other oxidizing substances increases, while the introduction and intestinal absorption of dietary vitamin C is scarcer.
Filling up on vitamin C is quite simple because this powerful antioxidant is widely distributed in nature and easily recovered in adequate doses through a healthy and balanced diet, rich in fresh plant foods consumed raw or undercooked (for example, freshly seared, steamed or grilled).
In particular, vitamin C is present in abundance in fruit (especially citrus fruits, such as oranges, lemons and grapefruits, but also strawberries, kiwis, grapes, mangoes, papayas, melons etc.). and vegetables (peppers, tomatoes, broccoli, cabbage, cauliflower, Brussels sprouts, peas, spinach and potatoes).
Green leafy vegetables such as spinach, salads, arugula, turnip greens are also excellent sources of potassium and magnesium, two elements that are lost abundantly with sweat in case of fever and that it is essential to replenish to ensure the maintenance of an adequate hydrosaline balance and good nervous and muscle function.
In case of colds, sore throats and coughs, to moisten the mucous membranes, reduce the sensation of inflammation and dryness and help fight viruses and bacteria it is also advisable to take several times a day hot chicken broth and / or infusions and herbal teas based on a single plant with calming and soothing properties (chamomile, linden, mallow, mint, eucalyptus, licorice etc.) or mixtures of several active plants, with the addition of a little lemon juice (to add vitamin C) and / or a teaspoon of honey.
In addition to sweetening and making herbal teas more pleasant, honey contains vitamins and other antioxidant compounds. A similar and even more marked action on the antioxidant, immunostimulating, antiviral and antibacterial level is exerted by propolis, which can be taken by mouth as a concentrated fluid extract diluted in water (for a generalized immunostimulating effect) or sprayed in the throat in the form of a spray or, again, taken in tablets to be slowly dissolved in the mouth (for a more direct and immediate local effect).
Another strategic association against seasonal ailments is that between zinc, vitamin C and Echinacea, a plant with immunostimulant and protective properties, especially against colds and flu syndromes in children (but also active in adults).
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
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