does zinc help immune system

Does Zinc Help Immune System

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Zinc: the mineral that helps strengthen the immune system

Many people ask a question that “Does Zinc Help Immune System?” the answer is that Zinc is an essential nutrient for our health since it intervenes in more than 300 enzymatic reactions. Its dietary bioavailability is interesting and there are very rich foods in it.

does zinc help immune system

How Does Zinc Help Immune System?

Zinc is one of the most relevant essential nutrients for our health; in fact, it occupies the second place for its concentration in the body, after iron. As the National Institutes of Health points out, this micronutrient is present in all cells of the body and is involved in more than 300 enzymatic reactions. In addition, “it helps the immune system fight bacteria and viruses that invade the body. The body also needs zinc to make proteins and DNA, the genetic material present in all cells. During pregnancy and childhood, the body requires zinc to grow and develop well. Zinc also promotes wound healing and the normal functioning of the sense of taste and smell. “

Medical Studies on Zinc

However, the functions and importance of zinc continue to be studied. As the University of Oregon points out, it has recently been discovered that “zinc participates in apoptosis – genetically coordinated cell death – a process of fundamental cell regulation with consequences in development and growth, as well as in a series of diseases Chronicles”. In addition, studies continue on the role zinc plays in common colds. The National Institutes of Health alludes that there is several research suggesting that zinc pills or syrup would help reduce the healing period and symptoms, provided they are ingested within 24 hours of the onset of the cold. However, more studies are needed to determine what dose and in what form zinc should be administered to fulfill its purpose.

Why Does Zinc Help Immune System and What happen when there is a deficit?

The entire cell which exists in our body contains zinc.  That is why boosting Zinc Does help the immune system and other body functions.

If we consider the quantity and relevance of zinc’s functions, it is not difficult to deduce that its deficiency opens doors to various health problems. As noted by the National Institutes of Health, it involves “hair loss, diarrhea, eye and skin injury, and loss of appetite. In addition, it can lead to weight loss, wound healing problems, decreased sense of taste, and reduced concentration levels. ” To this he adds that “it slows the growth rate of babies and children and sexual development in adolescents, and causes impotence in men.”

Who is more at risk?

A priori, maintaining a varied and balanced diet is enough to keep zinc levels at bay. However, there are people who, despite eating properly, are at higher risk of zinc deficiency, such as those who have undergone gastrointestinal surgery, digestive disorders and anemia, vegetarians, alcoholics or babies older than 6 months taking breast milk, since the amount of zinc they receive from it is not enough for their age.

Which Diets Contain Zinc?

According to the University of Oregon, two million people in the world have zinc deficiency caused by inadequate nutrition. However, it is possible to maintain the levels of this mineral at optimal levels through supplements, either alone or combined with other minerals, and also from the diet. It is not a complex task, since zinc is characterized by great dietary bioavailability, as it is present in a wide spectrum of foods, many of them regularly on our tables. Which are:

diets containing zinc


Mussels, crabs, clams, and shrimp are the seafood that contains the most zinc. Although the leadership is held by oysters, which provide around 70 milligrams per 100 grams.


Lean beef, pork, lamb, and poultry, especially the cut of the thighs, are a rich source of zinc. For its part, the liver, mainly beef, stands out for the contribution of this mineral, with 7.3 milligrams per 100 grams.

Dairy products

Cheese, yogurts, and milk are the members of this healthy group that contribute most to increasing zinc levels.


Eggs stand out for their nutritional wealth. In this case, the yolk concentrates the largest amounts of zinc, in fact, each unit contributes 0.7 milligrams.

Zinc helps the immune system fight bacteria and viruses that invade the body

Pumpkin seeds

The seeds that the pumpkin keeps inside are a paragon of nutritional virtues, since they are rich in vitamins and minerals, mainly zinc, since it contains around 9 milligrams. Raw, alone, or in a salad, they are an excellent option to include in our diet.


Chickpeas, beans, lentils, and beans are the most outstanding legumes for their contribution of zinc.


In general, they are not a group that stands out for the presence of zinc in its composition. However, there are some whose contribution is interesting to consider such as coconut, avocado, raspberry, or passion fruit.

As the University of Oregon points out, corn, wheat, nuts – especially peanuts, almonds, and walnuts -, vegetables – such as cabbages, spinach, beets, or carrots – also have zinc. The brewer’s yeast. However, our body does not take advantage of them correctly, since they contain fiber or phytic acid, a substance that hinders and, sometimes, inhibits the correct absorption of this mineral.

We conclude this article with the hope that we have well answered the Question “Does Zinc Help Immune System” well in detail.  If you need more information or assistance, please comment below and we will respond to your query. Thanks.


Does Zinc Help Immune System?

Yes Zinc does help the immune system by killing the bacteria and viruses in you body. It is a part of every cell our body contain, so Zinc is a must for our body to let the immune system and other body parts operate effectively.

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