Zinc is a key mineral to keep in your arsenal when it comes to bolstering your defenses against colds, flu, and infections. This essential nutrient plays a role in more than 300 enzymatic processes in the body, from supporting immune function to aiding in DNA synthesis.
As an essential mineral, our bodies can’t produce zinc naturally, so we need to get it through food or supplements. With cold and flu season approaching, let’s explore how zinc can be beneficial and how to ensure your levels are where they should be.
How does zinc benefit the body?
Wound healing
Zinc helps with blood clotting by assisting platelets (cell fragments) in clumping together, which is crucial to stopping bleeding when you have a cut or scrape. The amount of zinc in your body is also linked to the release of alpha granules, a type of platelet. Higher zinc levels can lead to more of these platelets being released, which means wounds can heal more quickly.
Immune function
Zinc plays a vital role in helping your immune system respond quickly to colds, flu, and infections. Immune cells, such as natural killer cells and white blood cells, travel through your bloodstream, seeking out and attacking viruses and harmful pathogens. Since zinc is key to the development and functioning of these immune cells, having enough zinc can bolster your immune system, allowing it to fight infections more effectively and promote faster recovery.
Oxidative stress
Free radicals can cause oxidative stress, which leads to increased inflammation in the body. Poor diet, high stress levels, overuse of medications, and lack of proper UV protection can all contribute to rising levels of free radicals.
Antioxidants are nutrients that help prevent and reverse oxidative stress, and zinc is a potent antioxidant. By neutralizing free radicals, zinc helps to reduce inflammation, offering protective benefits for the body.
Are you getting enough zinc?
Adults typically need around 8 to 11 mg of zinc per day. Foods like beef, oysters, lentils, and chickpeas are excellent sources of this mineral. If these foods are not in your daily rotation, adding a zinc supplement to your daily routine can help ensure you’re getting enough of this essential nutrient. So, as cold and flu season approaches, consider upping your zinc intake. Your immune system will thank you!