When we talk about immunity, then discussing zinc foods, their benefits and how much zinc per day is required are also equally important. Right dosage of zinc pills or enough quantity of zinc vegetables in your daily meals can boost your immune system. This is especially important for those who want fast results.
Zinc and Immune System
I assume that you are aware of zinc’s importance in our body as an important mineral. We’ll also look at what health issues are caused due to zinc deficiency. Lets start with how zinc impacts or boosts our immune system. It has been found by various research that zinc helps in growth and proper functioning of our immune system. It affects various aspects of our immunity. Due to its deficiency, T and B cells are adversely affected, which result in failure to prevent radical-induced injury during inflammatory processes. Read more details.
How to Tell If You Are Zinc Deficient
It is really important to notice the symptoms and take action before the issue becomes serious. You may have noticed that during diarrhea, doctors prescribe zinc based supplements or syrups. So, if you suffer from diarrhea quite frequently without any other specific or known reason, then get alarmed. It could be due to zinc deficiency. Here are some more symptoms of zinc deficiency
- White tongue
- Loss of appetite quite freqently
- Forgetfulness or impaired memory
- Blurred night vision
- Hair loss
- White spots on nails
- Poor immunity, slow wound healing
In advanced stages of zinc deficiecy, you can lose sense of taste and smell or notice slurred speech in addition to altered gait or uncordinated movements.
How much zinc per day?
In growing children zinc’s role is very important. Even slight deficiency may cause retarded growth, poor digestion and immune system which often remain same for the rest of life if not treated during childhood.
- For children up to 8 years of age, not more that 3mg of zinc per day
- For both males and females 9-13 years, 8 mg of zinc per day is enough
- For females 14-18 years and later year, 9 mg per day
- For pregnant and lactating women, 11-13 mg Zinc per day
- For adult males, 11 mg zinc per day.
Zinc Food or Sources
As zinc is not produced inside our body, we need to eat zinc rich food. For vegetarians it becomes slightly difficult to fulfill daily intake of zinc, because plant based foods are not as rich in zinc as meat and other animal foods.
9 Zinc High Food List
- Raw oyster
- Beef
- Pork
- Eggs
- Lobster
- Peas and peanuts
- Yogurt
- Guava, apricot, peach, kiwifruit
- Cashew and almond
Zinc Supplements
There are times when you need supplements to fulfill your zinc needs, and there is no harm in it. However, care should be taken that your dosage are exactly as prescribed by your physician. The upper limit of zinc supplemental intake is usually at 40 mg. However, it varies from person to person. Order some of the best Zinc Supplements
Zinc Safety and Side Effects
In general, zinc is considered safe, if taken orally and not more than 40 mg per day. Taking more than 40 mg of zinc per day may cause reduced copper absorption, which leads to anaemia. Taking more than 100mg of supplemental zinc per day for prolonged periods may cause prostrate cancer. Read more details.
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