/7here Are Some Tips To Absorb More Nutrients
Vitamin C and Zinc are the two crucial nutrients required to boost your immune health, which can help to fight diseases causing pathogens. Adding these two nutrients to your diet at the current time when the country is reeling under the burden of COVID-19 can help your body to fight the virus and support a speedy recovery. The best and the safest way to get these two nutrients is from your daily diet. There are several food items that are rich in Vitamin C and Zinc and can help you meet your Recommended Dietary Intake . But to ensure that your body is absorbing these nutrients properly you should consume them correctly. Here we will tell you how to absorb the maximum amount of nutrients from your diet.
Can Adding These Foods To My Diet Help Prevent Illnesses Like The Novel Coronavirus
Another hot topic: zincs effect on COVID-19. The data is inconclusive at this point, according to the NIH.
But it seems that being deficient in zinc could worsen symptoms if you do test positive for COVID-19. A small study published in November 2020 in the International Journal of Infectious Diseases found that a significant number of people with COVID-19 were also deficient in zinc and that the zinc-deficient individuals developed more complications than those who were not deficient in the mineral. That said, more studies are needed to know the true relationship between zinc deficiency and COVID-19.
Unfortunately, it seems that starting to take zinc once youre diagnosed wont help. According to a trial published in February 2021 in JAMA Network Open, supplementing with zinc did not lessen COVID-19 symptoms among patients whod been diagnosed.
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Vitamin And Mineral Deficiencies And Supplements
The fat-soluble vitamins A, D, E and K can be locked away in the liver and body fat, and stored for a long time. The water-soluble vitamins, including B-complex and vitamin C, are mostly only stored for a shorter period.A vitamin deficiency takes weeks or months before it will affect your health. For instance, it would take months of no vitamin C before you developed scurvy.
Vitamin and mineral supplements may be recommended in certain circumstances to correct vitamin and mineral deficiencies such as folate for women who are pregnant or planning a pregnancy. Others who may be at risk of a vitamin or mineral deficiency include:
- pregnant women and women who are breastfeeding
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/7the Right Way To Take Vitamin C
Studies suggest that our body’s capacity to absorb Vitamin C decreases by 50 per cent when we take more than 1000 mg of this vitamin in a day. All the extra amount of the vitamin is moved out of the body through urine.
It is best to take Vitamin C in the raw form as heat and light can destroy the amount of vitamin in the particular food. Cooking Vitamin C rich food for a long time at a high temperature can break down the vitamin. Apart from that, cooking in water can also make the vitamin seep into the liquid and when the liquid is not consumed you may not get the vitamin. Stir-frying or blanching are the best ways to preserve the vitamin. Also, try to eat fruits that are ripe as they contain the maximum amount of Vitamin C.
Vitamin C Deficiency And Scurvy
A severe lack of vitamin C can lead to scurvy. We may think of it as a disease of the past, but it does still exist. Factors or lifestyle issues that may increase your scurvy risk include:
- regularly eating unhealthy foods
- small pinpoint bleeding around hair follicles visible in the skin.
If you or someone you care for is at risk, please see your doctor.
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Cheddar Cheese 0711 Milligrams Of Zinc
Swiss isn’t the only type of cheese that contains zinc cheddar makes the list too. With almost one milligram of zinc per slice, cheddar cheese gets you closer to your total zinc daily value. Add a slice of cheddar to your grass-fed beef burger and you’ll meet about 75 percent of your total daily zinc goals.
Legumes Are A Vegetarian
Krista Linares, RDN, who is the founder of Nutrition con Sabor in Raleigh, North Carolina, emphasizes that while zinc is commonly found in animal products, vegans and vegetarians arent out of luck. Legumes like chickpeas, lentils, and beans also provide zinc, she says. Add foods like hummus, edamame, and black beans to your meals for extra zinc and other health benefits.
Of these foods, 1 cup of lentils, which offers 2.52 mg per cup, is an excellent source, while good sources include the same serving sizes of cooked edamame , black beans , and canned chickpeas .
For relatively few calories, legumes are a great low-fat, high-protein food packed with vitamins, minerals, and lots of dietary fiber, according to a study published in October 2015 in Clinical Diabetes.
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How Much Zinc Do You Need
The Recommended Dietary Allowance for zinc is fairly small in comparison to other vitamins and minerals. Although it increases from infancy to teenage years, it largely remains the same throughout adulthood.
Below are the RDAs for zinc based on age group:
- 0-6 months: 2 milligrams
- 7-12 months: 3 mg
- Breastfeeding: 12-13 mg
Which Minerals Do You Need And Why
There are two key types of minerals:
- Macrominerals are the ones you need more of think potassium, calcium, and magnesium.
- Trace minerals are the ones you need smaller amounts of things like zinc, selenium, iron, copper, and fluoride.
Minerals are elements that build your body parts and help your body carry out internal processes necessary to life. Minerals help your bod do what it needs to do, from heart health to hormone production.
The following minerals are essential for human health:
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It May Offer Protective Effects Against Cardiovascular Disease
In a 2015 meta-analysis, researchers found that zinc supplementation significantly reduced total cholesterol, LDL bad cholesterol, and triglycerides, which are risk factors for heart disease when elevated. And studies show that having adequate levels of zinc in your body may help prevent plaque buildup in your arteries, which can protect your heart.
Foods That Contain Zinc
Lamb is your best source of zinc, with a 3-ounce serving offering 6.7 milligrams, which is 45 percent of your suggested daily requirement. Many people choose not to eat lamb for a variety of reasons, but you can get plenty of zinc from other sources such as chicken or grass-fed beef. Cashews and pumpkin seeds are a good source of zinc and so are chickpeas, also known as garbanzo beans. Mushrooms and spinach contain high levels of zinc, as do yogurt and kefir.
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Increasing Zinc Absorption Rates
However, many zinc-rich plant-based foods are also high in phytates, which can reduce zinc absorption. One way to combat this is to prepare zinc- and phytate-rich foods in a way that reduces phytate content. You can reduce the phytate content of grains and legumes by soaking, sprouting, fermenting, or simply cooking them before eating.
To increase zinc absorption, you can also eat zinc-containing foods with a source of protein. Amino acids like histidine bond well with zinc in the body. However, eating a wide variety of whole plant foods, in addition to being a commonsense approach to diet in general, can help ensure you get enough zinc and other trace minerals. For example, those nuts and seeds are high in protein, and give you zinc as part of a total package of goodness.
While you may see zinc and vitamin C together in supplements aimed at reducing the duration and severity of the common cold, this is mainly because both micronutrients can have immune-enhancing properties. Vitamin C does boost the absorption of iron but doesnt have the same effect on zinc. But citrate, a compound found in vitamin C-containing foods like citrus fruits, may help enhance zinc absorption. So, it doesnt hurt to still eat vitamin C-rich foods like oranges, grapefruits, and lemons alongside zinc-rich foods.
What Are The Benefits Of Zinc On The Body
As mentioned above, zinc is needed in every cell of your body. This means that your cells and your body could not function without it. Specifically, zinc is needed to fuel the activity of over 100 different enzymes, which are messengers that carry out chemical reactions within the body. Zinc also boosts your immune system by activating T lymphocytes cells, which are needed to attack dangerous or cancerous cells in the body. Some research even shows that zinc plays a role in how neurons communicate with each other, which affects our memories and how we learn new things.One study found that zinc was beneficial for treating diarrhea. Researchers of the study indicated that taking a zinc pill for ten days effectively treated the condition and reduced the risk of future outbreaks from reoccurring. Topical zinc can be used to help treat wounds. This is because zinc plays a role in maintaining skins structure. One study found that topical applications of zinc to the skin promote wound healing by decreasing inflammation and bacterial growth. Additional research supports using zinc to also help treat acne through reduction of bacteria growth and inflammation.
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Supplements And Immunity: Facts Vs Fiction
Most people have been told at least once to take vitamin C to speed up recovery after catching a cold or the flu. But do supplements help boost immunity? And if so, which supplements should people prioritize? This article takes a look at a few of the most popular recommendations for immunity-boosting supplements and highlights the truth behind the claims.
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Why Do We Need Zinc In The Body
Although minerals are not needed in amounts that are as high as vitamins, they still play an important role in keeping you healthy. Zinc is a mineral that is needed in every cell in your body. Its especially helpful for keeping your immune system healthy and properly functioning by fighting off bacteria and viruses that make you sick. Zinc is also needed for the production of DNA and protein. It plays an important role in the proper development and growth of infants. Lastly, zinc is needed to help heal wounds and keep your sense of taste and smell working at their best.Research shows that zinc may be able to help you get through the common cold. According to one study, taking at least 75 mg of zinc within 24 hours of the onset of a cold reduces the symptoms of the cold in healthy people. Another study found that taking zinc lozenges reduced the duration of the common cold by 33 percent. One study even found that supplementing with zinc can help increase free testosterone in the body, which plays an important role in mens health. Even women need to make sure they maintain their testosterone levels to keep their strength up.
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How Much Zinc Should I Take
The amount of zinc required to help fight off a cold is not firmly established. However, one study of both zinc acetate and zinc gluconate lozenges found that taking 75 milligrams a day shortened colds between 12%â48%. They found no sign that taking more than 100 milligrams a day helped further shorten colds or reduce symptoms.
How Much Zinc Do I Need
Most people will get enough zinc by eating a healthy, balanced diet. But people on some medications, the elderly, people with some gut conditions and pregnant and breastfeeding women may need more.
Most men need 14 milligrams of zinc a day, and most women need 8mg. Check how much zinc you need for your age and stage of life in our article about zinc and your health.
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Get Enough Zinc But Not Too Much
Zinc is an essential mineral for immunity. It also has protective effects on your heart, brain, eyes, hormones, and more. Although you can get zinc from food, many people, including plant-based eaters, may want to consider soaking, sprouting, and/or fermenting grains and legumes to reduce phytate content and increase zinc absorption. And some may also want to consider a bit of supplementation to protect against the risk of zinc deficiency.
Tell us in the comments:
- Do you use a zinc supplement?
- What zinc-rich foods do you enjoy? Which can you add to your diet?
- Have you ever used a zinc product to help reduce the duration and severity of the common cold?
and receive the Top 10 Foods To Eat And Avoid For Longevity infographic poster!
Get More Zinc From Red Meat
Red meat is packed with zinc and is the main source of zinc in the western diet. In fact, a 4oz serving of red meat contains over 5mg of zinc per serving which is nearly 50% of the daily recommended value.
Red meat is also a great source of protein with around 25g per 4oz serving, amongst other important nutrients such as iron, b vitamins, and creatine.
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How Much Vitamin C Should You Consume
The amount of vitamin C a person should include in their daily diet can vary according to a variety of factors, including age, weight and gender, but generally men need more vitamin C than women.
Glassman said that it’s recommended that men consume about 90 milligrams of vitamin C a day, while women should consume about 75 milligrams.
“For the most part, you’re looking at anywhere form 75 to 100 milligrams a day,” Kirkpatrick said.
Lowering The Risk Of Some Cancers
Vitamin C is an antioxidant, so it can prevent damage caused by free radicals. This may help prevent diseases such as cancer.
Investigations into whether vitamin C effectively prevents cancer have yielded mixed findings. However, the results of a few studies have been positive:
- A meta-analysis found that vitamin C was linked to a lower risk of certain types of brain tumor.
Some people may need higher amounts of vitamin C than others. People who smoke or are exposed to secondhand smoke, for example, may require more vitamin C to reduce the damage of the free radicals that the smoke releases.
Other groups who may benefit from a higher vitamin C intake include:
- people who do not eat enough fruits and vegetables or who have a very restricted diet
- people who are unable to fully absorb vitamins and nutrients
- people with certain health conditions, such as kidney disease or cancer
If someone cannot get enough vitamin C in their diet, they can take supplements. Many brands are available in drug stores and online.
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What The Researchers Found
In their study, the Helsinki researchers did a meta-analysis of three randomly controlled trials involving zinc acetate lozenges.
The patients in those studies took 80-92 milligrams of zinc per day after the onset of cold symptoms.
Those doses are significantly higher than the recommended daily doses in the United States of 11 mg for men and 8 mg for women.
However, the researchers noted that in other studies participants have been given daily doses of 100-150 mg for months without serious side effects.
They said in their analysis 70 percent of people who took zinc had recovered from their cold after five days compared with 27 percent of the participants who were given a placebo.
They added the zinc lozenges were effective in people regardless of their age, gender, race, allergies, or cold severity.
They also noted that most lozenges sold over the counter do not contain the levels of zinc used in these studies.
The researchers said further studies should be done on the best formula for zinc lozenges, as well as the optimum frequency of taking the medication.
Given the strong evidence of efficacy and the low risk of adverse effects, common cold patients may already be encouraged to try zinc acetate lozenges not exceeding 100 mg of elemental zinc per day for treating their colds, said Dr. Harri Hemila, from the University of Helsinki in Finland.
What Is Choline An Essential Nutrient With Many Benefits
Choline is a recently discovered nutrient.
It was only acknowledged as a required nutrient by the Institute of Medicine in 1998.
Although your body makes some, you need to get choline from your diet to avoid a deficiency.
However, many people are not meeting the recommended intake for this nutrient .
This article provides everything you need to know about choline, including what it is and why you need it.
This means its required for normal bodily function and human health. Though your liver can make small amounts, you must obtain the majority through your diet.
Choline is an organic, water-soluble compound. It is neither a vitamin nor a mineral.
However, it is often grouped with the vitamin B complex due to its similarities. In fact, this nutrient affects a number of vital bodily functions.
It impacts liver function, healthy brain development, muscle movement, your nervous system and metabolism.
Therefore, adequate amounts are needed for optimal health .
Choline plays an important part in many processes in your body, including:
Choline is involved in many different processes, such as cell structure and messaging, fat transport and metabolism, DNA synthesis and nervous system maintenance.
Due to a lack of available evidence, a Reference Daily Intake for choline has not been determined.
However, the Institute of Medicine has set a value for adequate intake .
Nevertheless, requirements differ according to genetic makeup and gender (
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