Zinc is an essential nutrient, not least for its role in immune health. In the current climate, with Covid-19 taking a hold over Ireland, this is at the forefront of everyone’s mind.
Immune system
Zinc affects multiple aspects of the immune system and is crucial for normal development and function of cells mediating innate immunity such as neutrophils and NK cells. Macrophages may also be affected by zinc deficiency. Macrophages are important cells of the immune system that are formed in response to an infection. Zinc also acts like an antioxidant in the body and helps counteract oxidative stress. It is fair to say that zinc plays a pretty big role in protecting our health.
Zinc deficiency?
Signs of zinc deficiency may include slow wound healing, dry skin, increased infection, low or dysregulated sex hormones and hair loss (alopecia). Zinc deficiency may also impact on metabolism of other nutrients such as Vitamin D and Vitamin A. These are also key players in keeping our immune system strong.
Zinc absorption
Nutrients such as zinc require a robust digestive system as you need zinc to produce stomach acid, and you need stomach acid to digest the kinds of foods zinc is in, such as meat and nuts and seeds . One of the principal inhibitors of absorption of zinc is phytate. Phytate is found in whole grains, nuts seeds, and legumes. It is especially high if these foods have not been prepared through soaking, sprouting, or fermentation.
Testing
The only way to know if you are deficient in zinc is to test, it is generally safe for most people to take a multivitamin containing zinc but if you are deficient this may not be enough. Digestion and absorption issues can also impact here so in some cases supplementing with sublingual zinc is appropriate.
Zinc rich foods
Top zinc rich food include – prawns and oysters, wheat germ, oats and corn. Also consider pumpkin, sunflower and sesame seeds, almonds, pecans, walnuts, Brazil nuts, mung beans and alfalfa. We love this Thai prawn curry for a zinc boost.
If you would like help with supporting your immune system, call us on 01 4020777 or book online now.
