Zinc all the way: All about zinc supplements

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Zinc all the way All about zinc supplements

• The last six months have been an upheaval for the
  entire human race due to the Covid-19 pandemic.
  While the fight for a cure is still on and
  millions are still reeling under its effect is
  there something that we can do to safeguard
  ourselves against this ghastly disease?

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• Having an optimally functioning immune
  system might as well be an answer though its
  still a debatable topic. Apart from knowing that
  vitamin-C helps in building ones immunity zinc
  as a supplement has taken the lead as well.
• Zinc is an essential trace mineral needed in
  smaller quantities as the human body cannot make
  it, and it plays a key role in maintaining our
  immune system.

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• Why is zinc needed?
• Zinc is required for the synthesis of around 300
  enzymes in our body, right from digestion, nerve
  function, immune function, skin health, hair
  health and lung health.
• A very important function of zinc is to maintain
  sense of taste and smell. Interestingly, loss of
  taste and smell has been a symptom of Covid-19.
• Its important for gene expression. Human body
  needs to get smarter to deal with all kinds of
  new bugs which it gets exposed to. Zinc helps in
  DNA synthesis which makes genes get smarter in
  fighting these new bugs.
• Zinc is needed for normal growth and development
  during childhood, adolescence and pregnancy.
• Zinc promotes wound healing.

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• Dosage
• The National Institute of Health (NIH) recommends
  the following daily intake of zinc
• Males aged 14 and older 11 milligrams (mg)
• Females aged 14 and older 8 mg
• Pregnant and breastfeeding women 11 12 mg
• Some interesting facts and findings
• Researchers from Spain found that people with
  lower blood levels of zinc who were admitted to
  hospital with Covid-19 tended to fare worse than
  those with healthier levels of zinc
• A laboratory study in 2010 showed that zinc
  inhibited the activity and replication of another
  Coronavirus SARS-COV, which caused an outbreak
  in 2002
• Studies have revealed that zinc reduces the
  length of common cold by up to 33

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• Symptoms associated with zinc deficiency
• Loss of appetite
• Growth delays
• Impaired immune system
• Eye and skin lesions
• Delayed wound healing
• Delayed sexual maturation
• Affected taste and smell
• Hair loss
• Diarrhoea

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• Who are at risk of zinc deficiency?
• Ingestion of high cereal protein intake, rich in
  phytate (an organic phosphate compound), which
  makes zinc unavailable for absorption.
• Other causes of zinc deficiency include
  malabsorption syndrome, conditions like cirrhosis
  of the liver and sickle cell disease blood loss
  due to hookworm infection.
• Ways to boost zinc absorption
• Eating a variety of foods will naturally boost
  your zinc levels.
• Non-vegetarian sources are the richest sources of
  zinc and their bioavailability is also higher
  compared to the vegetarian sources.

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Richest sources of zincOysters, shrimps, clams,
prawns

• Oysters are an excellent source of zinc. While
  shellfish is a low-calorie source of zinc, it
  contains less zinc than oysters. Similarly
  shrimps, clams and prawns are all good sources of
  zinc

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Whole eggs, chicken, red meat

• Meat, particularly red meat and poultry are an
  excellent source of zinc. It can be found in all
  different kinds of meat, including beef, lamb and
  pork. Eggs also contribute in meeting your zinc
  requirements

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Milk, curd

• Dairy is an excellent source of zinc including
  host of other benefits like bone health and
  increased intake of protein, vitamin D and calcium

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Pumpkin seeds, sunflower seeds

• Seeds contain a substantial amount of zinc,
  particularly pumpkin, sunflower and sesame seeds.
  They also have other health benefits like
  lowering blood pressure and reducing cholesterol

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Almonds, cashews, pistachios,peanuts Disclaimer

• Various nuts are also a healthy addition in your
  diet and can boost your zinc intake. They also
  bring in added benefits like reduction in factors
  linked to inflammatory diseases like cancer and
  diabetes.

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Legumes and lentils like rajma, chick peas

• Legumes like lentils, rajma and chickpeas are
  also an excellent source of zinc. However they
  contain phytates which can inhibit the absorption
  of zinc

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Garlic, mushrooms

• Garlic and mushrooms are excellent low calorie
  sources of zinc. They are also a source of
  vitamins A, B6, C and K along with calcium,
  potassium, copper, and manganese

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Whole grains

• Whole grains like rice and oats are a moderate
  source of zinc and also other nutrients like
  fiber, magnesium, phosphorus and iron. However
  they also contain phytates which can inhibit the
  absorption of zinc. They also reduce the
  incidence of heart disease and diabetes.

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• Vegetarians are at higher risk of zinc deficiency
  as high cereal intake which contain phytates
  could interfere with zinc absorption hence they
  may require up to 50 more of the zinc RDA.
• The following increases the bioavailability of
  zinc from plant-based foods
• Ensure that beans, seeds, and whole grains are
  soaked well in water for several hours before
  cooking them.
• Consuming sprouted grains for better availability
  of nutrients.
• Garlic and onions may help increase the
  absorption of zinc from plant-based foods.

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• Important points to consider for zinc
  supplementation
• Zinc supplements should be taken only as per the
  physicians/ dieticians recommendation. There
  are various salts of zinc available as
  supplementation like zinc acetate, zinc
  gluconate, which contain various amounts of
  elemental zinc.
• Avoid taking zinc with other supplements like
  calcium, folic acid, iron and magnesium.
• Excess zinc supplementation can cause toxicity
  like headaches, nausea, appetite loss, diarrhoea,
  vomiting, stomach cramps and bad taste.
• High levels of zinc can also inhibit the
  absorption of copper, which may result in copper
  deficiency and anaemia.
• Foods sources rich in zinc usually do not cause
  any toxicity even if eaten in large amounts.
• Disclaimer
• There is no specific food or supplement that
  treats or prevents a person from Covid-19 but
  definitely there are specific nutrients which are
  needed for strong immunity.