Zinc is one of the essential minerals which is required, even if it’s in small quantities. But do you know zinc is a vital mineral that boosts immunity? We have listed some significant immunity benefits of zinc which appear as people age.
Zinc is an important element in the human body, which is found in all body tissues. It is responsible for balancing immunity and decreasing inflammation as it acts as a natural antioxidant.
The natural distribution of Zinc in the human body is; 85% in muscles and bone, 11% in skin and liver, and the remaining 4% in other tissues. It’s required by different people in varying quantities.
Children below the age of 8 need 5 mg, while those above 8 but up to 10 years need 8 mg.
Teenage boys need more of this mineral at 11mg daily as opposed to females who need 2mg less. The males maintain this need into their twenties, and the female requirement declines to 8mg.
So why is zinc essential? Zinc is important as it triggers more than 300 biochemical reactions, which are vital for the well-being of our body. Zinc regulates numerous functions such as cellular metabolism, enzyme catalysis, and boosting the immune system.
This mineral is vital during injuries and pregnancy. It supports wound healing and cell multiplication. It also enhances faster and proper fetus development. Here, its demand is high at 13mg.
The optimum level of Zinc in the human body has many health benefits, on the contrary, low levels of Zinc weaken the immune system of the body.
As we age, our immune system naturally declines and we become more vulnerable to disease and illness. To reduce the risks of deteriorating the immune system, a healthy diet is imperative which contains required important photochemical and essential nutrients.
Zinc-rich food and supplements are necessary during this age to maintain robust immunity and ward off infections. Zinc is particularly effective in preventing pneumonia.
A study undertaken to assess zinc’s role in elderly men found that the mineral is vital. It concluded that adults age 55 to 87 had less plasma zinc and more oxidative stress, respiratory infections, and inflammatory indicators than their younger counterparts.
This finding was published in the American Journal of Clinical Nutrition.
The decline of the immune system with aging is mostly associated with Zinc deficiency. Zinc is a vital element for DNA synthesis and cell proliferation plays an important role in safeguarding the immune system. Zinc deficiency severely affects the functions of different immune cells like macrophages, neutrophils, T cells, and B cells.
Also, zinc helps to maintain the integrity of our skin and mucous membranes: Our skin and mucous membranes act as a physical barrier against pathogens. Zinc is essential for the maintenance of these barriers and can help to prevent infections from gaining a foothold in our bodies.
Zinc can help to support our immune function, particularly in older adults: As we age, our immune system becomes less efficient, making us more susceptible to infections. Zinc can help to support immune function in older adults, which may help to reduce the risk of infections.
Furthermore, zinc has been shown to have antiviral properties. Zinc can help to inhibit the replication of viruses, including those that cause the common cold and flu. This can help to reduce the severity and duration of these infections.
Zinc is a powerful antioxidant. Antioxidants help to protect our cells from damage caused by free radicals, which are harmful molecules that can cause inflammation and damage to our DNA. Zinc is a potent antioxidant, and its ability to protect our cells may help to support our immune system.
In addition to that, zinc is involved in the production of cytokines: Cytokines are proteins that help to regulate immune responses. Zinc is essential for the production of cytokines, which can help to balance our immune system and prevent it from becoming overactive or underactive.
Zinc can help to enhance the activity of natural killer (NK) cells: NK cells are immune cells that help to destroy cancer cells and infected cells. Zinc can help to enhance the activity of NK cells, which may help to prevent the development and progression of cancer and infections.
Moreover, Zinc diminishes oxidative stress, stabilizes proteins, controls many gene functions, and provides the impetus for many biochemical reactions in the body. It also contributes to the neurotransmitter release in the brain.
Metabolism is vital to the bolstering of your immune system. Zinc helps in this area via proper DNA synthesis. Additionally, the mineral supports the brain’s release of neuro-messengers and blood sugar regulation and secretion.
Thus, by maintaining an optimum level of Zinc in the body, you can enjoy a long healthy life with a better immune system to fight aging ailments and diseases. Consuming a highly nutritious plant-based diet with adequate Zinc quantity can slow down the aging process and decreases the risk of pneumonia and so many other dangerous infections.
There is a varied range of food items that are rich in Zinc concentrations like; red meat, oysters, white meat, breakfast cereals, beans, nuts, and dairy products. It is pertinent to mention that excessive zinc in old age can be harmful as well.
SIMILAR QUESTION
How Much Zinc Should I Take A Day By Age?
Introduction
Zinc is an essential trace mineral found in a variety of foods, including seafood, meat, legumes, nuts, and grains. It helps your body with cell growth and development, wound healing, and your immune system. Zinc is also important for healthy vision, taste, and smell, as well as for hormone production and metabolism. It is recommended that people of all ages get enough zinc in their diet, but the amount of zinc needed can vary by age. This paper will discuss how much zinc should be taken each day by age.
Benefits of Zinca
Zinc is an essential micronutrient that helps the body with a variety of functions. It is important for healthy vision, taste, and smell, as well as for hormone production and metabolism. Zinc is also necessary for proper immune system functioning, cell growth and development, and wound healing. Additionally, zinc can help protect against oxidative damage, which can lead to chronic conditions such as heart disease and cancer.
Recommended Intake of Zinc by Age
The recommended daily intake of zinc varies by age. It is important to get enough zinc in your diet to meet the recommended intake for your age.
Infants
Infants from birth to 6 months old should consume 2 milligrams of zinc per day, while infants from 7 to 12 months old should consume 3 milligrams per day.
Children
Children from 1 to 3 years old should consume 3 milligrams of zinc per day, while children from 4 to 8 years old should consume 5 milligrams per day.
Adolescents
Adolescents from 9 to 13 years old should consume 8 milligrams of zinc per day, while adolescents from 14 to 18 years old should consume 11 milligrams per day.
Adults
Adults from 19 to 50 years old should consume 11 milligrams of zinc per day, while adults 51 and older should consume 8 milligrams per day.
Pregnant Women
Pregnant women should consume 11 milligrams of zinc per day.
Breastfeeding Women
Breastfeeding women should consume 12 milligrams of zinc per day.
Sources of Zinc
Zinc can be found in a variety of foods, including seafood, meat, legumes, nuts, and grains. Oysters are a particularly good source of zinc, with one serving containing up to 74 milligrams of zinc. Other good sources of zinc include beef, crab, lobster, peanuts, lentils, and wheat germ.
Conclusion
In conclusion, it is important to get enough zinc in your diet to meet the recommended intake for your age. Zinc is an essential trace mineral that helps with cell growth and development, wound healing, and your immune system. It is found in a variety of foods, including seafood, meat, legumes, nuts, and grains. The recommended daily intake of zinc varies by age, with infants from birth to 6 months old needing 2 milligrams per day and adults from 19 to 50 years old needing 11 milligrams per day. By following the recommended zinc intake for your age, you can help ensure your body is getting the zinc it needs to stay healthy.
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