As autumn winds its way to the official start of winter, many of us are looking for ways to pump up our immune system for what’s expected to be a long and severe flu season.
When it comes to clobbering these viruses, you want to get sufficient amounts of zinc. Its a vital mineral known to bolster your immune system and help relieve cold and flu symptoms. Last year, researchers at the university of Florida discovered that zinc boosts the action of your body’s T cells- which help wipe out viruses and bacteria (Journal of Leukocyte Biology, 2009;86 (2):337 DOI:10.1189/jlb.1208759)
Other research shows zinc is useful in relieving cold and flu symptoms such as cough, sore throat, mucus discharge and body aches. As well as boosting your immune system, zinc also heals wounds, lifts enzyme activity, supports thyroid function, and assists in insulin production and storage. For women, zinc is necessary during pregnancy as its important for the growth and development of a baby. Pregnant women need to increase their zinc intake by at least 3mg daily.
For men, zinc holds promise in fighting prostate cancer, the second leading cause of cancer death in adult males. (Overview: Prostate Cancer-How Many Men Get Prostate Cancer? American Cancer Society, www.cancer.org)
Zinc may play a significant role against cadmium, a chemical that is a risk factor for prostate cancer.
Getting the Right Amount
Zinc is not stored in your system for very long, so you need to get sufficient amounts from your diet.
Good sources of zinc include oyster, meat, crab, and lobster. You can also find it in whole grain bread, legumes and cereals. However, plant-based sources contain phytates (phytic acid), which bind to zinc. This process can interfere with your body’s ability to fully absorb the mineral.
Recommended daily allowances for Zinc for males 19 years and up is 11mg, females 19 years and up is 8mg. Pregnancy is 11mg and Lactation is 12mg.* Adequate Intake(AI). Source: Institute of Medicine, Food and Nutrition Board.
Research reveals 25% of adults over 60 years are deficient in zinc. This is usually because their aging digestive systems are not as efficient at absorbing nutrients. If you fall into the 60+ age category, you may need to supplement with this mineral.
Another group at risk for deficiency is vegetarians. They may require 50% more zinc than non-vegetarians.
To get as much zinc as possible from plant sources, the American Dietic Association suggests you soak beans, grains, and seeds in water for several hours before cooking. After soaking, let the contents sit until sprouts form.
As well as vegetarians, anyone with colitis, Crohn’s disease, diabetes and liver problems may need additional zinc.
Never try “do-it-yourself” dosing with zinc supplements. Excessive zinc can actually depress your immune system and decrease levels of HDL (good) cholesterol.
Along with regular chiropractic care, zinc is one of the best ways to fortify your body from colds and flu. The results could be a sniffle-free winter!
