We all know it’s important to get enough vitamins in our diet, but the same applies for minerals. Our body needs large amounts of certain minerals like calcium, magnesium, iron to grow and stay healthy. And one mineral that deserves special attention is zinc. The relevance of a balanced diet and regular intake of essential micronutrients such as zinc has been underscored by the COVID-19 pandemic.
Why do you need zinc in your diet?
Our Immune System It is designed in such a way that it can fight with foreign cells to protect us from various allergies and diseases. As COVID-19 has affected major geographies across the world including India, there is more emphasis than ever on boosting immunity through diet or supplements. Apart from vitamin C & D, Zinc is another element that has been identified as an essential mineral for our immune system.
Zinc is associated with many biological functions in the human body and is involved in many cellular processes. zinc Important for more than 300 enzymes in the body, plays a vital role in protein synthesis, wound healing, DNA synthesis, cell division and is essential for the proper sense of taste and smell. It is also a major component of WBCs that fight infection.
Global research has also found that zinc may help with conditions such as:
- ease the common cold
- treat hypothyroidism
- improve immune system
- support wound healing
- improve digestive health
- cure heart problems
- Improve eye and skin health
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What happens when you don’t consume enough zinc?
Ironically, despite being an essential nutrient, the human body cannot produce or store zinc on its own and therefore needs to be supplemented through the diet. According to the World Health Organization (WHO), zinc deficiency kills approximately 800,000 people annually, 450,000 of whom are children under the age of five. India is among the countries with the most zinc-deficient agricultural soils—and the average deficiency is around 40%, affecting crop yield and quality, adversely affecting human health leading to micronutrient malnutrition. Is. Zinc biofortification of crops through fertilisers is a sustainable solution to meet this important challenge.
zinc deficiency It is associated with poor immune function that makes the human body prone to oxidative stress, increased inflammatory process, and life-threatening conditions, as well as premature cell death at the cellular and sub-cellular levels. Other problems that can come from a zinc deficiency include slow wound healing and poor appetite. Many experts have noted that poor gut health, acne, frequent mood issues, hair loss, blood sugar issues and even fertility problems are all related to low zinc levels.
Read also: Zinc for Immunity: How Zinc Helps Boost Immune Health – Expert Revealed
How much zinc do you need to take to see benefits?
Only small amounts of zinc are needed to maintain good health. According to the National Institutes of Health, USA, the recommended daily allowance of zinc is 8 milligrams for women and 11 milligrams for men. For pregnant women, the recommended daily intake of zinc is 11 milligrams, and for women who are breastfeeding it is 12 milligrams.
Zinc Rich Diet: Here are some of the best food choices for you:
Zinc is naturally present in foods and is available as a dietary supplement. Zinc is found in a variety of foods.
Animal-based foods are the best sources of zinc and oysters top the charts with meat and poultry providing the most zinc in developed countries.
Plant-based foods are generally low in zinc content. The bioavailability of zinc from a vegetarian diet is lower than from a non-vegetarian diet. Phytates, which are present in vegetarian foods such as whole grain breads, cereals, legumes, etc., bind to zinc and inhibit its absorption. Vegetarians may benefit from using certain food preparation methods that increase the bioavailability of zinc, such as soaking beans, grains, and seeds in water for several hours before cooking or allowing them to germinate; roasting, fermentation, etc.
Plant-based foods with significant amounts of zinc include nuts such as walnuts, almonds, cashews, and seeds, such as sunflower, pumpkin, watermelon seeds; milk and dairy products; Whole grains and legumes, such as chickpeas, lentils and beans. Fruits and vegetables with comparatively better sources of zinc include avocados, pomegranates, guavas and mushrooms, spinach, and broccoli, respectively.
Most Indians have a grain based diet; Therefore zinc deficiency is widespread in the Indian population. Vegetarians sometimes require 50% more RDA for zinc than non-vegetarians. The best approach for strict vegetarians is to have a balanced diet consisting of zinc-rich vegetarian foods such as dairy products, whole grains, legumes, etc.
Zinc is the key to boost immunity to fight COVID-19 through a balanced diet and dietary supplements. In fact, it would be prudent to say that even though many vaccines have been developed today globally as well as in India, and should be taken advantage of whenever the opportunity arises, also, it is not yet known whether there is a vaccine or not. -induced immunity will be short or long lived. If immunity is short-lived, the person will need regular booster doses. Having said that, strong immunity is the need of the hour to fight the infection, as prevention is always better than cure!
Bio of the author: Dr. Andrew Green is currently the Executive Director of the International Zinc Association; Previously director of the Zinc Nutrient Initiative (ZNI) for the Environment, Health and Sustainability as well as the International Zinc Association (IZA), a non-profit organization representing the global zinc industry.
Disclaimer: The views expressed in this article are the personal views of the author. NDTV is not responsible for the accuracy, completeness, suitability or validity of any information in this article. All information is provided on a status quo basis. The information, facts or opinions in the article do not reflect the views of NDTV and NDTV assumes no responsibility or liability for the same.
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