Page 25 - Florida Sentinel 9-3-21

Health
People have been taking zinc supplements for years to ease the symptoms of colds. Accord- ing to medical studies, you don’t have to wait until the flu strikes before making use of this bene- ficial mineral.
In fact, adding zinc to your diet could give your immune system a well-needed boost and reduce the likelihood of getting sick in the first place.
How Zinc Helps The Immune System
The immune system is com- plex and zinc helps to boost its function in several ways. For ex- ample, zinc is essential to main- taining the cells that maintain a healthy immune system. Those
cells include NK cells and neu- trophils.
Zinc also keeps macrophages healthy and these white blood cells are vital to de- stroying microorganisms, re- moving the dead cells, and stimulating the activity of other cells.
When it comes to the overall activity of the immune system, zinc has been shown to reduce inflammation, encourage cell growth, and aid in getting rid of phagocytes that have engulfed bacteria or small particles.
According to health profes- sionals, adding zinc to your diet can help your body to fight a cold, an infection from a wound, or a respiratory tract infection. Studies are still being conducted
to determine how helpful the mineral could be with other con- ditions such as arthritis, Crohn’s disease, and ulcers.
Great Sources of Zinc In The Diet
While some persons take a zinc supplement regularly, it’s also possible to add zinc to your diet with specific foods. Oysters, crab, and lobster are great sources of zinc.
As an additional benefit, they’re good for the heart. Meat products like beef, chicken, and pork will provide some protein as well as the zinc you’re looking for.
If you’re a vegan or vegetar- ian, you have great options for zinc as well. Vegetables like mushrooms, spinach, broccoli, kale, and garlic have a low-calo- rie input as well as a few essen- tial vitamins and minerals. The protein-rich legumes that con- stitute many vegetarian diets are also a great source of zinc.
Snacking on nuts and seeds will also give you a good dose of zinc. Look out for pumpkin
seeds, pine nuts, cashews, peanuts, and pecans. While not usually taken as a snack, chia seeds are a great addition to meals or shakes.
Finally, as you’re adding fiber to your diet with whole- grain foods, you’ll be getting some zinc too. Your options in- clude oats, quinoa, brown rice, and whole-wheat bread.
How Much Zinc You Need
Zinc is safe for everyone as well as its daily intake value is within the recommended range. Up to 6 months, 2 mg is ideal
and 3 mg works for children up to 3 years old. Persons between 4 and 8 years old should have 5 mg while 9 – 13-year-olds should have 8 mg.
The intake value goes up to 9mgforthosewhoareupto18 years old but back down to 8 mg over the age of 19. The value re- mains the same regardless of gender but can increase for women who are pregnant or breastfeeding.
In some cases, zinc can in- terfere with certain medications so it’s a good idea to consult with your doctor before starting a zinc supplement.
FRIDAY, SEPTEMBER 3, 2021 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY FRIDAY PAGE 9-B