Is zinc important for immunity?
Written by
Robert Kelly
Reviewed by
Prof. Benjamin Murphy, Ph.D.Zinc plays an important role in immune health by contributing directly to the growth and activation of important defense cells. This mineral helps T-cells detect pathogens, and also signals natural killer cells to kill danger cells. Without sufficient zinc in the body, the immune system will be unable to mount an effective response. Adequate intake in the form of a well-balanced daily food supply will ensure optimal immune surveillance.
Cellular Development
- Required for thymulin hormone activating T-cells
- Builds natural killer cell membranes and receptors
- Enables stem cell differentiation into immune cells
Pathogen Defense
- Blocks viral replication enzymes in infected cells
- Strengthens physical barriers like skin and mucous membranes
- Enhances antibody production against antigens
Inflammation Control
- Regulates NF-kB pathway preventing cytokine storms
- Reduces oxidative stress in immune cells
- Shortens duration of inflammatory responses
Enhance absorption of zinc by maximizing pairing of zinc foods. Combine vegetable sources, such as lentils, with food sources rich in vitamin C, like tomatoes. This increases the bioavailability of zinc by 50%. Avoid a high intake of calcium in relation to zinc meals since absorption is competed for. Soak seeds overnight to break down the phytates, which block the uptake of minerals.
Do not take supplements greater than 40 mg daily because of the risk of immune suppression. High zinc doses can block copper absorption, and copper is essential for the production of white blood cells. Food sources provide adequate but balanced amounts of these minerals without the risk of overdosing. For supplementation, consult a healthcare professional before undertaking any. This is especially important if you have any conditions.
Recognize deficiency due to repeated infections or slow-healing wounds. Risk categories include vegetarians, athletes and growing older people. Include foods that are high in zinc in the diet: poultry or seeds. Regular blood tests help to monitor the zinc level so that the immune system will be performing at its best all the year.
Cooking methods are effective at preserving the zinc content of foods. Shellfish, steamed slowly, retain their zinc content well. Pumpkin seeds, roasted at temperatures below 350°F, maintain all their zinc content. Lentils, pressure-cooked, lose any phytates contained in them, but retain their normal zinc content. Following such techniques ensures that all your foods provide you with maximum benefit in terms of immune boosting.
Read the full article: Top 10 Immune Support Foods for Health
