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Winter brings cozy atmosphere, but it also indicates an increase in cases of cold and flu. Dry indoor air and close contact with others increase the susceptibility of our bodies to seasonal infections. While many people turn to vitamin C to stay healthy, another essential nutrient is often overlooked, which is zinc.
MBBS, MSc, Integrative Health Coach Dr. Prarthana Shah tells According to Health Shots, zinc is an important micronutrient that plays a vital role in respiratory health. Known as the “gatekeeper” for the immune system, zinc helps the body respond quickly to invading viruses, reducing the duration and severity of cold and flu symptoms.
Understanding how to incorporate this powerhouse mineral into your winter routine can make a big difference in maintaining your health this season.
5 benefits of zinc for immunity in winter
Supports antiviral immune response
Zinc is essential for the activation of T cells and natural killer cells, which are responsible for identifying and destroying virus-infected cells. Zinc is essential for the immune system’s rapid and effective response to cold and flu viruses, which are more prevalent during the winter season.
Helps reduce the duration and severity of cold
According to the Journal of Research in Siddha Medicine, taking zinc when experiencing common cold symptoms may help reduce the severity and duration of the illness. Zinc inhibits the replication of viruses, especially rhinovirus, thus suppressing the duration of the disease caused by the said virus.
Strengthens the body’s physical barriers
Zinc plays a vital role in maintaining mucosal barriers in the nose, throat and upper respiratory tract, serving as the first line of defense against invading pathogens. This makes it harder for the virus to enter, especially when the air is dry, which often happens during the winter season.
Controls inflammation and prevents immune burnout
Although inflammation is a normal phenomenon associated with the immune response, chronic inflammation can aggravate symptoms. Another property of zinc is its ability to help manage inflammatory cytokines and thus prevent chronic immunity.
Supports faster tissue repair and recovery
It is also necessary for cell growth. When infection attacks the body, it needs regeneration of immune cells. These cells need zinc to repair tissues damaged by the virus.
Who is at risk for zinc deficiency?
“Zinc deficiency is more common than people realize, especially among vegetarians, older adults, and people with frequent infections,” says Dr. Shah.
How to increase your zinc intake?
To strengthen winter immunity through zinc, Dr. Shah recommends focusing on these sources:
- Plant-based foods: pumpkin seeds, nuts, legumes, whole grains
- Animal-based foods: seafood, lean meat
- Supplements: Consider only if dietary intake is low (consult a professional).
FAQ: Zinc for Immunity
What is the role of zinc in immunity?
Zinc supports immune function by activating T-cells and natural killer cells, helping the body identify and fight virus-infected cells.
Can zinc help shorten the duration of a cold or flu?
Yes. Taking zinc at the first sign of symptoms may help interfere with viral replication, thereby shortening the duration of the illness and reducing its severity.
Who is most at risk for zinc deficiency?
Vegetarians, older adults and individuals with a history of frequent infections are more likely to have low zinc levels, which can compromise their immunity.
How can I safely increase my zinc intake?
Zinc can be obtained from foods such as pumpkin seeds, nuts, legumes, seafood and lean meats. Supplements are an option if dietary intake is inadequate; However, it is advisable to consult a health care professional first.
(Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about any medical condition.)
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