ZINC:
Vital for Human Body
How does zinc help the immune system?
Minerals and Zinc
We all require minerals for our body's healthy functioning.
Minerals are of two types: Macro and Micro
• Macro Minerals are needed in large quantities like calcium, magnesium
• Micro Minerals (Trace Minerals ) are needed in small quantities like Zinc
Zinc is a trace mineral that performs many roles in our body. Most of the cells in our body contain zinc as it is an important component for the normal development and functioning of cells. It is found in large concentrations in bone and muscles. Zinc levels in the human body can be altered due to stress or disease. Our modern lifestyle & diet does not guarantee that we are consuming the right quantity of zinc. Also, it is very difficult to actually measure zinc levels accurately in people as there is no set biomarker that indicates zinc levels.
How does zinc help our body?
Zinc helps with the creation of DNA, the growth of cells, the building of proteins, the healing of damaged tissue, and supporting a healthy immune system. Zinc helps with the functioning of over 300 enzymes in our body. Studies say that it helps in the generation of immune cells and prevents pathogens (foreign particles) from entering our bodies. Our body consists of macrophages -the “ninja” white blood cell that eats up the pathogens and sends out chemical signals to invite more backup force - Zinc helps in its proper functioning. Zinc is used as an ingredient in nasal sprays, and lozenges as studies show that it is effective in treatment during common cold & helps to reduce the duration of the cold.
Studies show that zinc is also beneficial in gene expressions, stabilizing cell membranes, helps in the production and storage of insulin, helps in anemia, acne, skin conditions, cholesterol level maintenance, ulcers, arthritis, impacts thyroid function, and is required for visual pigments and many other conditions however it is non-conclusive. It is also believed that Zinc in topical preparation is effective for the treatment of diaper rash, and skin irritations. Zinc levels in the human body are altered by diet, medicines, stress, and health status. If the zinc levels are down it can lead to hair loss, rough skin, impaired growth in infants and children, weak immune system.
How does Zinc help our immunity?
For strong immunity, we require zinc, as it helps in influencing growth and affecting the development and integrity of the immune system by impacting key immunity mediators, such as enzymes, and cytokines (controls the growth and activity of other immune system cells and blood cells ). People deficient in Zinc experience increased
susceptibility to a variety of pathogens.
susceptibility to a variety of pathogens.“In many chronic diseases, including atherosclerosis, several malignancies, neurological disorders, autoimmune diseases, aging, age-related degenerative diseases, the concurrent zinc deficiency may complicate the clinical features, affect the adversely immunological status, increase oxidative stress, and lead to the generation of inflammatory cytokines. In these diseases, oxidative stress and chronic inflammation may play important causative roles. It is therefore important that the status of zinc is assessed in any case and zinc deficiency is corrected”
Zinc also has the ability to function as an anti-oxidant and stabilize membranes suggesting that it has a role in the
prevention of free radical-induced injury during inflammatory processes.
But do we really know how Zinc helps in immunity and how much zinc one requires?
After several experiments and observations, scientists have come to the conclusion that says that zinc is a “gatekeeper of the immune function” and is labeled as an essential element. It is vital for the function of our body's first line of defense that fights infection and targets abnormal cells (e.g., cancer).
How much zinc should we consume?
Our body does not store Zinc, hence it is important that we consume enough Zinc on a daily basis to ensure that our nutrients are metabolized and body tissue repair work is going on while strengthening the immune system. As per the recommendations, a daily intake of 8 milligrams of Zinc for women and 11 milligrams of Zinc for men is preferred.
In the case of pregnancy 11 mg of zinc is required and in breastfeeding the requirement is that 12 mg consumption of a higher concentration of zinc can have adverse effects.
Studies have shown that Including Zinc in your daily diet is fine but it should be within limits of recommended daily allowance. Excessive consumption of zinc can lead to nausea, vomiting, headaches, diarrhea, and stomach cramps. It can also inhibit the absorption of the minerals copper and iron. This can lead to anemia and weak bones.
Foods that improve the Zinc levels:
1. Red Meat
2. Shellfish like oyster, crab, shrimp
3. Legumes contain a high amount of Zinc
4. Seeds like hemp, pumpkin, squash
5. Mushrooms, Nuts
Zinc Deficiency:
Who are at risk of Zinc deficiency?
• Breastfed Infants aged 7 to 12 months
• Pregnant and lactating people
• Vegetarians
• People with limited access to zinc-rich foods
• Seniors living in food-insecure households
• Alcoholics
• People who have digestive disorders ulcerative colitis. Crohn's disease and others who have undergone gastrointestinal surgery
• People with chronic diseases
• People with certain genetic disorders
Weakened immune function escalates the proneness to pneumonia and influenza, worsening the risk of developing autoimmune diseases and cancers. Maintaining an adequate zinc status can limit the decline in immune function that often occurs with age. Some of the symptoms that can be due to zinc deficiency are impaired growth and development, impaired sexual performance, rashes on the skin, wounds taking time to heal, and thin hair. If the breastfeeding mother is deficient in zinc then the infant will also suffer from the same, alcohol addicts, people consuming immune-suppressive medications or suffering from rare genetic mutations show zinc deficiency.
Patients who do not absorb zinc well due to digestive disorders such as inflammatory bowel diseases or who have undergone gastrointestinal surgery. Those with chronic liver or kidney disease are also at risk.
If you want to live a long healthy life then maintaining the zinc status could be a factor to look into. Zinc will help improve your immune system, slow down the aging process, and also lowers your risk for pneumonia and other life-threatening infections. RDA is for 8 mg for women and 11 mg for men however taking zinc without doctor consultation is not advised as it can interact with certain medicines like antibiotics, and diuretics.
References :
Arch Toxicol. 2012 Apr;86(4):521-34
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Content Credit: Rajneesh Negi
