Published: 29th Jan 2021
Zinc: for immune system health
It is well recognised that we all need zinc for numerous bodily functions. But why is this so?
Zinc is a trace, or ‘micro’, mineral that our bodies require for a variety of key roles. From assisting with wound healing to boosting cognitive function. But, there is one role in particular that stands out the most and that is how critical it is for our immune system health. For it is zinc that affects how our cells respond to infections.
While zinc is perhaps most widely known for its role in shortening the duration of the common cold, let’s take a look at some of the other ways it can help to boost our immune systems.
How does zinc enhance the immune system?
1) New research has shown that zinc prevents infections by gently ‘putting the breaks’ on the immune system response. In doing so, zinc helps to curb inflammation – preventing it from spiralling out of control which can be damaging, and in some cases, even deadly.
2) It has long been confirmed that zinc can help protect against respiratory tract infections. Moreover, zinc supplementation can actually assist those who are already sick. A recent study revealed that children already hospitalised with acute lower respiratory tract infections, taking 30mg of zinc per day, actually decreased their hospital stay by 2 days, compared to a placebo group.
3) Zinc can function as an antioxidant, helping to stabilise cellular membranes, which helps to prevent free radical injury during inflammatory processes (all symptoms of colds and flu are the by-products of inflammation). Furthermore, it’s actually required for the production of immune cells.
4) Zinc supports your immune system by helping to fight off certain microbes that include: Streptococcus pneumoniae (a type of bacteria responsible for pneumonia). Zinc blocks the pathway that these bacteria use to take in nutrients, which starves them, making it much easier for your immune system cells to kill them off. Therefore, maintaining normal levels of zinc is key to help the body guard itself against
Other uses:
Acne prevention
Reproductive health
Taste and smell enhancement
Protein synthesis
Liver protection
Bone formation
Prostate health
Wound Healing
Zinc sources
Zinc is found in a variety of foods such as seeds, nuts, legumes, whole grains and grain alternatives like Quinoa. Although it’s important to note that grains and legumes are best soaked overnight and/or pressure cooked to reduce phytates which bind to zinc and reduce its absorption.
There are certain herbs that are also zinc rich. These can be added to recipes, or taken as teas, and include: alfalfa, chamomile, nettle, parsley, milk thistle, cayenne, fennel seeds, dandelion, sage and skullcap.