Kerry McClure – Practical Wellness
January 30, 2015
Zinc—One of the Best Supplements to Help Fight Cold & Flu
Now that daylight is waning, cold and flu bugs are ready to jump on any warm body not armed with a strong immune system. With so many novel herbs and supplements on the market, it’s easy to lose sight of the basics for robust immune defenses.
One of those is the trace element zinc. Your body needs zinc every day in just the right amount, because too much can be as harmful as too little. Your body has no way to store zinc, so it depends on a daily supply through diet. Zinc is important for a number of life-sustaining functions, including:
–Strong immunity
–Important component of the enzymes involved in tissue remodeling and prevention of cancer
–Maintenance of your mood, mental clarity and restorative sleep
–Prostate and intestinal health
–Senses of taste and smell
Zinc is a constituent of at least 3,000 different proteins in your body and a component of more than 200 different enzymes. In fact, zinc is involved in more enzymatic reactions in your body than any other mineral. Zinc increases your production of white blood cells and helps them fight infection more effectively. It also increases killer cells that combat cancer, helps your immune system release more antibodies, and supports wound healing.
Food sources of Zinc (100 grams = 3 1/2 ounces):
My apologies for the chart not formatting correctly. Click on the link below for a better view.
Food Serving Size Zinc (mg)
Oysters 100 grams 16-182
Veal liver 100 grams 12
Pumpkin seeds (roasted) 100 grams 10
Roast beef 100 grams 10
Tahini (ground sesame seeds) 100 grams 10
Unsweetened chocolate 100 grams 9.6
Alaska King Crab 100 grams 7.6
Lamb 3 ounces 7.4
Peanuts (oil roasted) 100 grams 6.6
Cashews (dry roasted) 100 grams 5.6
Pork Shoulder 100 grams 5.0
Almonds 100 grams 3.5
Cheddar Cheese 100 grams 3.1
Chicken Leg 100 grams 2.9
Chicken Breast 100 grams 1.0
The current RDA for zinc is listed in the following table:
Age Male Female
0-6 months 2 mg 2 mg
7 months to 3 years 3 mg 3 mg
4-8 years 5 mg 5 mg
9-13 years 8 mg 8 mg
14-18 years 11 mg 9 mg
19 + years 11 mg 8 mg
Consult your doctor before beginning or changing any dietary regimen to ensure your changes are best for your individual needs.
Resources:
Office of Dietary Supplements Information on Zinc:
http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
Full article for source of information above:
http://articles.mercola.com/…/13/zinc-for-colds-and-flu.aspx
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