2024-01-20 14:00:00
Why is zinc so important for the immune system?
Zinc is an essential trace element that is necessary for many functions in the body, including the immune system, is important. It is involved in the formation and function of various immune cells, including T cells, B cells, macrophages and natural killer cells.
Zinc contributes to the following immune system functions:
- Production of immune cells: Zinc is important for the development and maturation of immune cells.
- Activation of immune cells: Zinc activates immune cells and helps them fight pathogens.
- Antibody production: Zinc is important for the production of antibodies that fight pathogens.
- Cell destruction: Zinc helps immune cells destroy pathogens.
A zinc deficiency can impair immune system function and increase susceptibility to infections. Studies have shown that people with a zinc deficiency are more likely to get colds, pneumonia and other infections.
How much zinc should I consume per day?
Since zinc cannot be produced or even stored in the body, we have to consume it daily through food. The German Nutrition Society recommends a daily zinc dose that depends on the phytate content of the food.
Phytates are secondary plant substances and are found in bran, grains and foods particularly rich in whole grains. The plant substances inhibit the entire absorption of zinc, calcium, iron and magnesium, which is why more zinc should be supplied to the body if food is high in phytate.
A daily intake of:
AlterMasculineFemalebaby0 to 4 months1.5 mg1.5 mg4 to 12 months2.5 mg2.5 mgChildren and young people 1 to 4 years3 mg3 mg4 to 7 years4 mg4 mg7 to 10 years6 mg6 mg10 to 13 years9 mg8 mg13 to 15 years12 mg10 mg15 to 19 years14 mg11 mgAdult19 to 65 years and older11 – 16 mg7 – 10 mgPregnant women1. Trimester 7 – 11 mg2. & 3. Trimester 9 – 13 mgBreastfeeding 11 – 14 mg
Zinc in foods
With this selection of foods you can easily cover your daily requirements.
Animal foods: zinc content per 100 grams of food
- Oysters: 22 mg
- Pork, beef or veal liver: 6 mg
- Beef: 4.4 mg
- Cheese, e.g. Emmental: 3 – 4.6 mg
- Egg yolk: 3.8 mg
- Shrimps: 2,3 mg
Plant-based foods: zinc content per 100 g of food
- Mohn-Samen: 8 mg
- Pumpkin seeds: 6 – 7 mg
- Sunflower seeds: 5.7 mg
- Flaxseed: 5.5 mg
- Oatmeal: 4 mg
- Paranüsse: 4 mg
- More: 3.5 mg
- Legumes: 2 – 4 mg
- Peanuts: 3 mg
- Buckwheat: 2.7 mg
Shorten colds with zinc
Studies repeatedly show how important zinc is for the immune system. In a meta-analysis that summarized seven study results, researchers found that 80 to 92 milligrams of zinc per day can shorten recovery time from a cold by 33 percent.
If you have a cold, it would be a good idea to eat foods containing zinc or take dietary supplements containing zinc. Since zinc is so important for the immune system, immune preparations today usually contain lots of zinc in addition to vitamin C.
Other benefits of zinc for the immune system
Zinc is largely stored in our body in the skin. There it also takes on important functions in collagen production and cell renewal.
Zinc is also used as an active ingredient to… to accelerate wound healing or to treat burns.
Zinc is also used as an ointment or medication to be taken orally used to treat acne. The anti-inflammatory effect and support of the immune system can reduce skin inflammation.
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