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Zinc for Immune System
May 27, 2020
Health Tip 4: Zinc is toxic to virus replication.
Another antioxidant that is important to our immune system is zinc. Zinc is a co-factor for important enzymes involved in the proper functioning of the antioxidant defense system. In other words, the enzymes need zinc to be able to do their jobs. Zinc affects multiple aspects of the immune system. It is crucial for normal development and function of cells mediating innate immunity. Neutrophils, natural killer cells and macrophages are affected. Research has shown that even a mild deficiency can cause a decrease in natural killer cell activity and a decrease in interleukin-2 production. Zinc is also toxic to virus replication.
The recommended daily allowance for zinc is 15mg. Legumes and nuts are good sources. Legumes that are high in zinc include black-eyed peas (2.2mg per cup), lupin beans, large white beans, chickpeas, lentils, catjang, firm tofu, adzuki beans, and baked beans (5.8mg per cup). Nuts include Brazil nuts (3 mg for a 3 ounce serving), chia and flax seeds, pecans, sunflower seeds (6 mg), cashews, pine nuts, pumpkin seeds, and hemp seeds (9 mg).
Plan to add some zinc-rich foods to your meal plan today and every day! Your body will thank you.
Sources:
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