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Strengthen Your Immune System With Zinc

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Keeping your immune system strong requires the proper balanced diet. Zinc is an important part of this equation.

The Basics of Zinc


Zinc is a naturally occurring mineral. Food sources of zinc include oysters, chicken, beans and nuts. The body needs a small amount of it on a daily basis to maintain health. Zinc is needed for proper cellular metabolism, protein synthesis, DNA synthesis, wound healing, cellular division and of course, the function of the immune system. Symptoms of zinc deficiency include slow growth, loss of appetite, weight loss, hair loss and increased chance of illness.

So, how much zinc do you need? These are the recommended dietary allowances (RDAs) for zinc, according to the Office of Dietary Supplements (ODS) at the National Institutes of Health (NIH):

  • Zero to six months: 2 mg per day
  • Seven to 12 months: 3 mg per day
  • One to three years: 3 mg per day
  • Four to eight years: 5 mg per day
  • Nine to 13 years: 8 mg per day
  • 14 to 18 years: 9 mg per day for a female and 11 mg per day for a male
  • 19 years and older: 8 mg per day for a female and 11 mg per day for a male

Women who are pregnant or breastfeeding will need more zinc. Your doctor can hep you determine the appropriate amount of zinc for your needs.

What Is the Immune System?


The immune system is comprised of cells, tissues and organs that help the body fight off pathogens that can make you sick. The immune system includes the entire lymphatic system, your bone marrow, spleen, tonsils, appendix, adenoids, thymus and Peyer's patches. More than 70 percent of your immune system is contained within the gut.

Zinc impacts your immune system by increasing its resistance to bacteria, fungi, viruses and other pathogens that can cause illness. When taken at the first sign of illness, zinc may be able to shorten recovery time, which is why zinc is commonly included in cough drops, lozenges and other cold and flu remedies.

More Immunity-boosting Tips


In order to keep your immune system at top notch, there are other key habits and nutrients to include in your daily life. Follow these guidelines for a healthy immune system:

  • Get plenty of vitamin C and vitamin D.
  • Sleep at least seven hours per night.
  • Drink at least eight glasses of water per day.
  • Exercise regularly.
  • Eat a balanced diet rich in fruits and vegetables.
  • Take a daily probiotic to maintain the balance of good and bad bacteria in the gut.

At eVitamins, we carry a variety of products with zinc to help you meet your daily requirement and keep your immune system working properly. Shop today and save!

 

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