Good news for the cold and damp season: the trace element zinc can shorten the duration of colds or even prevent them. This has been repeatedly proven by studies. This is because zinc is the second most abundant trace element in the body after iron. It plays a vital role, as it is needed by all cells and organs. The total amount in the body is about two grams. However, zinc must be ingested through food. The organism cannot produce this vital substance itself.
Zinc: The immune talent
This trace element is involved in important metabolic processes. Over 200 enzymes rely on zinc. It regulates the acid-base balance, insulin storage, and the hormonal balance. Zinc is important for cell division and cell renewal and is therefore essential for wound healing of the skin, for maintaining vision, for the beauty of skin, hair, and nails, and above all for the performance of the immune system. It is part of our body's antioxidant defense system and protects cells as an antioxidant against damage caused by free radicals. It strengthens the body and promotes the body's own defense against viruses and bacteria. Without zinc, certain immune defense cells could not be formed.
It is the activating cofactor of the thymus hormone thymulin, which regulates the formation of important immune cells. Zinc is also responsible for the "memory" of our immune defense by being able to remind the immune system of previous contacts with pathogens! Since your body does not build up zinc reserves, you are dependent on a continuous supply from external sources.
Which foods contain zinc?
You can prevent a zinc deficiency with a varied and balanced diet. You can find zinc in many different foods. Significant amounts can be found, for example, in:
- Fish and shellfish
- Muscle meat, poultry, offal
- Hard cheese
- Whole grains and legumes
- Nuts and seeds
Zinc deficiency and its symptoms
The German Nutrition Society recommends a daily intake of ten milligrams of zinc for men. For women from the same age, the recommendation is seven milligrams. Groups considered to be at an increased risk of zinc deficiency include:
- elderly people (age-related zinc deficiency)
- people with an unbalanced diet
- children and adolescents
- athletes
- the chronically ill
- pregnant women
An unbalanced diet, frequent alcohol consumption, kidney and intestinal diseases, as well as diabetes mellitus can also promote a zinc deficiency.
Increased susceptibility to infection, concentration problems, lethargy, skin changes, hair loss, or brittle hair and impaired wound healing can be signs of an undersupply of zinc.
• Would you like to know which zinc products are available? You can find out more here.
