Zinc is a very important micronutrient and an equally essential mineral found naturally in foods, that is absolutely necessary for a healthy immune system in many ways, while it can regulate gut epithelial wall and modify gut microbiome. As a dietitian specialized in autoimmune diseases, zinc is very clearly indispensable for a proper immune function. Along with iron, zinc is one of the two most abundant trace minerals in the human body, it is found in every cell of our system (1) and it is an essential element required for the function of more than 300 enzymes (2). According to dietary guidelines, the recommended dietary allowance (RDA) is 8mg a day for women and 11 mg a day for men. Women who are pregnant or breastfeeding need an extra of 2mg a day.
But why is it so important? Let’s take a look at its properties and the way it can maintain our good health, based on scientific evidence, and how you can tell if have a deficiency.
The primary quality of zinc, is that of immunity support, as it is an essential mineral for cells to function and signal. According to researches, a dosage of about 80mg a day is found to help in common cold by reducing its length (3), while in general zinc plays a central role in the immune system, with those who are zinc-deficient to be presenting increased susceptibility to a variety of pathogens (4). The mineral is found to interact with a process that is vital against infection and helps in the reduction of inflammation of intestinal mucosa and improvement in host immune system, playing its role in our gut microbiome and immune response, while Ohio State Researchers emphasize that those who are zinc-deficient at the time of an infection, might be led to excessive inflammation (5). Be careful though, as there is no evidence that the more you get, the more you protect yourself, so don’t overdo it.
Zinc is very helpful when it comes to oxidative stress and inflammation in our body. Oxidative stress is known to lead to inflammatory response in our system, while inflammation itself may also provoke the formation of free radical. Zinc is able to slow down oxidative processes via two acute mechanisms, one being the stabilization of protein sulfhydryls against oxidation. Furthermore, it is shown to reduce postischemic injury to a variety of tissues and organs, such as stomach, kidney, intestine, retina, and brain (6). Another study from Oregon State University published in the Journal of Nutritional Biochemistry showed that getting enough zinc through foods and supplements can help us reduce the risk of inflammation and inflammatory diseases, while there’s a link between zinc deficiency and DNA damage (7).
It has also been shown that it can efficiently downregulate chronic inflammatory responses in the elderly (8) and it can offer benefits reducing the risk in age-related diseases like pneumonia and preventing progression in age-related macular degeneration, which may result in blurred or no vision (9,10)
Are you deficient?
Zinc deficiency is not that common, so unless you have an alcohol addiction, you take medications that suppress the immune system, have chronic kidney disease, Crohn’s disease, are malnurished or have a genetic mutation, you probably have nothing to worry about if you follow a healthy diet.
In the case that zinc deficiency occurs, the symptoms that must alarm you are susceptibility to colds and viruses, hair loss, loss of appetite, sensitive nails, chronic diarrhea, dry skin, infertility, impaired wound healing, age-related macular degeneration. (11)
How to fight deficiency
The obvious answer to that is to follow a healthy diet with emphasis in zinc-rich foods (12). Oysters are the richest source and while red meat and poultry are also a good source, you must be careful with their consumption, as researches have linked red meat with cancer and American Heart Association, World Cancer Research Fund and World Health Organization suggest that the less we consume, the better for our health and longevity. The best and safest food sources of zinc are nuts, beans and whole grain, while dairy are also a food choice for non-vegans.
You can also get your daily zinc from supplementation after consulting with your doctor or dietitian, as there are several forms of zinc (zinc gluconate, zinc sulfate, and zinc acetate), although there are no determined differences in absorption or bioavailability.
Find more info on how to support your immune system and gut microbiome through articles and recipes on our website.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775249
- https://www.ncbi.nlm.nih.gov/pubmed/24506795
- https://www.ncbi.nlm.nih.gov/pubmed/28515951
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/
- https://www.sciencedaily.com/releases/2013/02/130207131344.htm
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5306179/
- https://www.todaysdietitian.com/newarchives/010713p52.shtml
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2702361/
- https://www.ncbi.nlm.nih.gov/pubmed/20041998
- https://iovs.arvojournals.org/article.aspx?articleid=2189216
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2820120/
- https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
