What Is Zinc That Helps Fight Colds and Why Does Your Body Need It?

 

Zinc is a mineral that is very important for our health. The human body needs it to stay healthy, even in small amounts. The human body does not produce zinc like other minerals. So, it must be obtained through food.

 

How can you make sure you are getting enough zinc and what can happen if you don't?

 

Zinc is not stored in large quantities in the body. So, you pay special attention to your diet to maintain body zinc levels.

 

Why Does the Human Body Need Zinc?

 

Zinc is essential for our health in many ways and the over three hundred body enzymes that depend on zinc. These enzymes are proteins that help speed up chemical reactions.

 

Zinc is involved in many important body functions, from the digestion of proteins and carbohydrates and the formation of DNA. It helps calcium and other minerals to be incorporated into bone structure and plays an important role in bone growth.

 

Zinc also acts as an antioxidant and helps your immune system function normally while protecting cells from damage.

 

Zinc is also essential for the reproductive process. In women, it plays a role in the development of eggs. In men, it helps with the formation and motility of sperm.

 

It helps with the growth and development of the brain and nervous system in children.

Does Zinc Help Fight Colds and Flu?

 

Zinc plays an important role in strengthening the body's immune system. It has been a common ingredient in cold medicines since the 1980s. Studies, conducted at that time showed that it can prevent the spread of cold viruses.

 

However recent research has shown that zinc is more effective at shortening the duration of colds than at preventing them.

 

A review of more than thirty studies found no evidence that zinc can prevent colds, but some studies suggest that it can shorten the duration of colds by one to two days if taken early.

 

However, experts do not consider these results conclusive because of differences in the type of zinc, its dosage, and the time of use.

 

Zinc also has some side effects. Taking too much can also cause stomach upset, vomiting, and a metallic taste in the mouth.

 

How much Zinc do you Need?

 

The recommended daily allowance of zinc for adults is 9.5mg for men and 7mg for women.

 

Breastfeeding women need an extra 6mg a day during the first four months of breastfeeding and an additional 2.5mg thereafter.

 

Which Foods Contain Zinc?

 

The following foods are good sources of zinc. These include:

 

·        Meat

·        Peas

·        Beans

·        Lentils

·        Nuts and seeds

·        Grains

·        Brown rice

·        Eggs

·        Dairy products

 

Fruits and vegetables contain many vitamins and minerals but are low in zinc. The zinc obtained from meat-based foods is better than that obtained from vegetarian foods.

 

This is because plant-based foods also contain phytates (a form of stored phosphorus). These bind to zinc in the intestine and prevent its absorption by the body.

 

Research shows that people who are vegetarians tend to have lower zinc levels.

 

There are some ways to prepare plant foods that can also help improve zinc absorption. Soaking legumes and grains can reduce their phytate content and this can also be achieved by boiling them.

 

This means that yeast bread is a better source of zinc than regular chapatis.

 

30% of the world's population is at risk of zinc deficiency according to World Health Organization estimates.

 

What about Supplements?

 

Suppose you choose to take zinc supplements. It is important not to take too much. The UK's NHS recommends that you do not take more than 25mg of zinc a day.

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