Zinc is an important trace mineral
Low levels of zinc in the body is also responsible for a COVID attack, researchers have found, a report says. Zinc deficiency lowers the immunity of the body which makes it easy for coronavirus to enter the body and cause the infection.
Zinc is a trace mineral, which means the body needs small amounts of it; but is an important micronutrient that helps the immune system and metabolism function. It heals wounds and regulates the sense of taste and smell. As per medical standards, an adult male should have 11 mg of zinc per day and an adult female should have 8 mg of zinc.
Zinc helps in cellular growth which is why the body needs a sufficient amount of zinc during childhood and pregnancy.
How is zinc related to COVID?
As per the research data zinc supplements have helped COVID patients recover faster. "There are certain protective micro-molecular enzymes that use zinc to activate themselves and act as a shield. They prevent the entry of the virus into the respiratory tract and help mucociliary clearance or the natural defence mechanism of the lungs through which COVID infiltrates our system," the research report says.
Many experts have linked the ability of zinc to boost the immunity and its power to regulate the taste and smell to susceptibility to COVID attack. Since this trace mineral is mostly associated with body immunity and also with one of the peculiar symptoms of coronavirus infection, experts have linked its deficiency to increased susceptibility to the infection.
A 2021 Harvard Medical report says, "Zinc may have antiviral activity, whether by improving immune cell function that counters viral infections or by reducing the ability of viruses to multiply." Some evidence suggests that combining vitamin C and zinc may limit the duration and severity of cold symptoms, the report adds citing few research studies.
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Who is at more risk?
People who have digestive disorders like inflammatory bowel disease or gastrointestinal issues are unable to absorb zinc and are hence deficient in zinc.
People with chronic liver or kidney disease also find it difficult to absorb zinc.
People with prolonged or excessive cases of diarrhea can also be zinc deficient.
Apart from these conditions, there are several other conditions where the body might require more zinc than the normal requirements; for example in burns and sepsis, the body needs more zinc to heal.
Pregnant women are also at risk of zinc deficiency as the baby needs zinc for growth. Vegans or vegetarians are also a risk group when it comes to zinc deficiency as zinc intake is limited to plant foods.
What are the signs of zinc deficiency in the body?
One of the most prominent signs of zinc deficiency is loss of taste or smell which was also a major symptom during the Delta variant led COVID infection wave. However this symptom was not seen during the Omicron wave.
Other signs that hint towards the presence of less zinc in the body are: poor appetite, depressed mood, lower immunity, delay in wound healing, hair loss, and diarrhea.
As per a study, in more severe cases, zinc deficiency leads to delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions. In many cases it can cause unexplained weight loss and mental lethargy as well.
People who experience blurry vision without any specific reason can check for zinc deficiency. Eyes are said to have high concentration of zinc and when the mineral is less in quantity it alters the vision. Zinc is said to be involved in the formation of visual pigments in the retina.
What should be the ideal intake amount of zinc?
As per medical standards an adult male should have 11 mg of zinc per day and an adult female should have 8 mg per day. The dietary intake of zinc for females should be increased during pregnancy.
What are the rich sources of zinc?
Meats, poultry, and seafood are the richest source of zinc. Other foods like beef, pork, legumes, whole grains and fortified breakfasts are also rich in zinc.
Plant based products like legumes and whole grains are rich in zinc but their absorption in the human body is less due to the presence of phytates.
What if you consume more zinc?
Many times, driven by research studies and reports people start taking supplements without medical supervision. The main drawback in this is that they do not know when to stop. "Toxicity occurs almost exclusively from zinc supplements rather than food," a Harvard health report says.
Over consumption of zinc leads to nausea, poor appetite, stomach pain, headache, and diarrhea.
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