Zinc for Immune Function

Zinc is required for numerous processes in our body, including:

• Gene expression

• Enzymatic reactions

• Immune function

• Protein synthesis

• DNA synthesis

• Wound healing

• Growth and development        

In regard to its immune function, zinc helps keep our immune system strong. It stimulates particular immune cells and reduce oxidative stress.  It significantly reduce the risk of infections and promote immune response in older adults. A review of several studies demonstrated that 80–92 mg per day of zinc may reduce the length of the common cold by up to 33%.  Because it is necessary for immune cell function and cell signaling, a deficiency of it can lead to a weakened immune response.

Many animal and plant foods are naturally rich in zinc, making it easy for most people to consume adequate amounts. Foods highest in zinc include:

• Shellfish: Oysters, crab, mussels, lobster and clams

• Meat: Beef, pork, lamb and bison

• Poultry: Turkey and chicken

• Fish: Flounder, sardines, salmon and sole

• Legumes: Chickpeas, lentils, black beans, kidney beans, etc.

• Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, etc.

• Dairy products: Milk, yogurt and cheese

• Eggs

• Whole grains: Oats, quinoa, brown rice, etc.

• Certain vegetables: Mushrooms, kale, peas, asparagus and beet greens

Please note that animal products, such as meat and shellfish, contain high amounts of zinc in a form that our body easily absorbs.