The benefits of the immune-boosting nutrient: Zinc
Zinc is an essential trace mineral that is vital for human health.
It is a component of more than 300 enzymes and hormones and plays a crucial part in the health of our skin, teeth, bones, hair, nails, muscles, nerves, and brain function (1). Zinc controls the enzymes that operate and renew the cells in our bodies (2) and regulates the sensory organs for sight, smell, and taste (3).
Zinc functions –
• Important for the synthesis of cholesterol, fats, and proteins
• Regulates release of vitamin A from liver
• Critical for cell growth and cellular replication of DNA
• Essential for protein synthesis and skin and bone integrity
• Necessary for prostate health
• Supports immune system
• Essential co-factor in essential fatty acid metabolism and synthesis
• Needed for taste perception
While this essential micronutrient is significant throughout life, it is especially important for times of rapid growth, such as childhood, adolescence, and pregnancy, due to its role in helping cells grow and multiply (4). For the duration of this post, we’re going to discuss –
The daily requirement for zinc
How to find it in its most absorbable form
Why a deficiency may occur
Different signs and symptoms you may experience if a deficiency exists
According to the National Institute of Health, the daily requirement of zinc will vary depending on your age. On average, babies will require approximately 2 mg/day, children 3-5 mg/day, teenagers and adults 9-11 mg/day, and pregnant or breastfeeding mothers 11-13 mg/day. As always, it’s best to consult with your healthcare provider to determine your precise bio-individual need.
In terms of where to find it, zinc is present and readily absorbable from many types of food. Number one on the list is...oysters!
I’d be willing to bet Ariel didn’t have a zinc deficiency...just sayin.
Deep thoughts I’m having over here.
A typical oyster, weighing approximately one ounce will contain about 8-9 milligrams of zinc (5), which is close to the daily requirement for an adult! Following oysters, the richest food sources of zinc include (6, 7, 10) –
Organs and meat of pasture-raised beef, chicken, lamb, and turkey
Wild-caught fish and crustaceans, like crab and lobster
Nuts + seeds
Shiitake and crimini mushrooms
Wheat germ
Cheese (grass-fed or pasture-raised)
Swiss Chard
Potatoes
Lima beans
Spinach
Asparagus
Quinoa
Oats
Notice how only whole foods made the list? That’s because they are the most nutrient-dense and nourishing foods for the body!
I must mention that some of these plant-based sources of zinc come with a caveat.
Many of the plant-based sources have a substance within them, commonly referred to as an anti-nutrient, called phytic acid. While these phytate-rich foods are typically healthy, in terms of zinc absorption, they pose a problem. The phytic acid in seeds, grains, legumes, and nuts binds to minerals like zinc, iron, and calcium which greatly inhibits their absorption.
What is one to do? Any guesses? I’ve mentioned this before in other posts where I talk about grains, nuts and seeds, and beans...
Ahhh yes, you with your hand raised (yes you!). What are your thoughts?
I think it’s best to soak your grains and beans and nuts for better digestion and absorption!
BINGO. One way to reduce phytic acid content is to soak and sprout your seeds, grains, legumes, and nuts before consumption. Another way to increase zinc absorption is to ensure the consumption of animal proteins with any phytate-rich food as they improve zinc absorption (8). Unfortunately, zinc deficiencies are far too common among populations whose main food sources come from grains, cereals, and processed foods. These areas are often given the term “food deserts” because the knowledge and ability to grow and cultivate real food is disparagingly low. Another example of a broken food system that we need to work towards improving to help better support those in need.
Due to the many roles zinc plays in the human body, there is a broad range of physiological signs of a potential deficiency. Organ systems known to be affected by such a deficiency include the epidermal (skin) and the digestive, central nervous, immune, skeletal, and reproductive systems (9). Signs of a zinc deficiency can vary depending on the severity of the condition but may include things like frequent infections, loss of hair, poor appetite, lack of taste or smell, skin sores, slow growth rate, trouble seeing in the dark, or wounds that take a long time to heal (10).
There are two other important things worth noting about zinc.
First, for women on birth control, a side effect of the pill is inhibited zinc absorption. For this population, it’s especially important to incorporate zinc-rich foods.
Second, too much zinc, whether from diet or supplementation, can impair copper status. Copper is required for things like adrenal function and anti-inflammatory activity (10). So, in this situation, the recommendation is to focus on food sources that are rich in both zinc and copper.
As you can see, zinc is critical to every aspect of our biology and must be incorporated into the foods we eat daily.
As always, be sure to focus on high-quality, nutrient-dense whole foods that include a variety of macro and micronutrients to ensure adequate balance and absorption. The more foods you choose in season, the higher the nutrient profile!
Looking for more ways to boost your immune system? Check out my post on 7 Nutrients to Lower Stress and 7 Easy Ways to Combat Inflammation.
Sources
1. Sharma, Dr. Archana. “http://www.iosrjournals.org/Iosr-Jdms/Papers/Vol16-issue4/Version-4/C1604041315.Pdf.” IOSR Journal of Dental and Medical Sciences, vol. 16, no. 04, 2017, pp. 16–19., doi:10.9790/0853-1604041619.
2. Ibid.
3. “Zinc.” The World’s Healthiest Foods, http://whfoods.com/genpage.php?tname=nutrient&dbid=115.
4. “Zinc.” The Nutrition Source, 20 Oct. 2020, www.hsph.harvard.edu/nutritionsource/zinc/.
5. The World’s Healthiest Foods.
6. Brown, Kenneth H., et al. “The Importance of Zinc in Human Nutrition and Estimation of the Global Prevalence of Zinc Deficiency.” Food and Nutrition Bulletin, vol. 22, no. 2, 2001, pp. 113–125., doi:10.1177/156482650102200201.
7. The World’s Healthiest Foods.
8. Sharma, IOSR Journal.
9. Roohani, Nazanin, et al. “Zinc and Its Importance for Human Health: An Integrative Review.” Journal of Research in Medical Sciences : the Official Journal of Isfahan University of Medical Sciences, Medknow Publications & Media Pvt Ltd, Feb. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/.
10. Nutritional Therapy Association. (2020). Mineral Functions. Nutritional Therapy Association. Reference Material. 5-6.