The role of zinc in the functions of the immune system has been studied in recent years. For this reason, its consumption is currently recommended to improve the body's response to infectious agents.
Zinc is one of the essential minerals that contribute to the strengthening of the immune system. In general, ensuring proper nutrition is crucial for the body to respond to infectious agents .
Regarding this, a study published in the Nutrients magazine highlights that vitamins (such as A, B6, B12, C, D and E) and minerals (selenium, magnesium, iron, zinc and copper) complement the action of the immune system .
The insufficient consumption of these nutrients is common, which causes a higher incidence of infections and their respective consequences. In this particular case we are going to see what role zinc plays and how to optimize its intake.
The role of zinc in strengthening the immune system
First, acute respiratory infections, such as seasonal influenza epidemics and the recent COVID-19 outbreak, are a frequent cause of morbidity and mortality worldwide.
The World Health Organization estimates that seasonal influenza causes 3 to 5 million serious illnesses requiring hospitalization and cause high rates of deaths worldwide.
Although hygiene measures and vaccines are effective tools to protect against infections, not all diseases of this type have a vaccine. The latter takes time to develop and, in fact, it may take many years before its use is approved.
Because of this, additional strategies need to be adopted to address infectious epidemics. One measure, for example, is the use of immunonutrients to strengthen the immune system. This time we will see the role of zinc, its mechanisms of action and its food sources.
Zinc: main characteristics
The role of zinc for the functioning of the immune system has been known for a long time. The discovery of zinc-dependent thymulin, involved in the development of T lymphocytes in the thymus, has been known for four decades.
This trace element is an integral component of more than 3,000 proteins that play a role as enzymes and transcription factors that participate in cellular signaling pathways and DNA repair and replication processes.
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Mechanisms of immune action of zinc
Among the multiple functions in signal transduction and cell proliferation that this mineral exerts, it is not surprising that it plays an important role in immune function .
According to the article published in the journal Metabollomics , the role of zinc is necessary for the maturation and maintenance of the balance of the balance of T cells.
For example, its deficiency has been observed to cause decreased Th1 lymphocyte-mediated immunity and promote inflammation reactions (characterized by interleukin 1β secretion).
Food sources of zinc
As already mentioned, the role of zinc in strengthening the immune system has been studied on several occasions. Although, this mineral can be consumed based on single supplements or accompanied in the form of a multivitamin, the ideal thing is to consume it naturally, through food.
The main sources are the following:
- The others, which provide 76 mg per 85 g portion of food.
- Fortified cereals, as they provide 15 mg per 30 g serving.
- Beef, which contains 6.2 mg per 100 g.
- Chicken, which provides 2.7 mg per 100 g serving.
- The pig, whose contribution is 2.9 mg per 100 g.
- Seafood, in turn, are sources of zinc. For example, clams provide 21 mg per 100 g, while sardines provide 3 mg per 100 g.
- Finally, legumes are a modest but important source. They contain 1.8 mg of zinc per 170 g serving.
The role of zinc and its supplementation
The establishment of nutritional recommendations to cover the contribution of micronutrients is necessary. To begin, the intake of supplements must be endorsed by authorities such as the European Food Safety Authority (EFSA) .
Specifically, and to support the optimal functioning of the immune system, a daily intake of between 8 and 11 mg of zinc per day is recommended. Finally, it is necessary to emphasize the importance of taking animal foods as the main source of zinc.
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Importance of a correct diet
To finish, it is necessary to emphasize carrying out a correct and varied diet to obtain all the vitamins and minerals necessary for the proper functioning of the body. In fact, deficiencies in various micronutrients have been observed in overweight and obese people.
According to an article published in Endocrine, Metabolic & Immune Disorders , one of the reasons why nutritional status is reduced in overweight individuals is the consumption of processed foods, which contain too much trans fat and simple sugars.
Such foods not only promote weight gain, but are poor in vitamins and minerals. Consequently, consuming them increases the probability of contracting infectious diseases.
For this reason, it is essential to remember the role of zinc and other nutrients to strengthen the immune system and support its function. This, accompanied by basic hygiene measures , will help the body to be prepared for possible infectious agents.
The role of zinc in strengthening the immune system
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