Ever wondered why some people seem to breeze through cold and flu season while others fall victim to every bug that’s circulating? Enter zinc, the unsung hero of immunity. Your body doesn’t produce zinc naturally, so it relies on you to ensure you’re getting enough of this essential mineral to keep your immune system in top shape.
Functions of Zinc:
- Boosts immune function by supporting the production of immune cells
- Acts as a cofactor for over 300 enzymes involved in various bodily processes
- Promotes wound healing and tissue repair
- Supports normal growth and development during childhood, adolescence, and pregnancy
- Plays a role in maintaining healthy vision, taste, and smell
Who’s at Risk of Zinc Deficiency?
Various factors can increase your risk of zinc deficiency, including poor dietary intake, gastrointestinal disorders that impair absorption, chronic illnesses like diabetes or renal disease, and certain medications that interfere with zinc absorption or utilization.
Signs of Zinc Deficiency:
- Impaired wound healing
- Frequent infections
- Loss of appetite or taste alterations
- Hair loss or thinning
- Skin rashes or acne
- Delayed growth and development in children
Where Can You Find Zinc?
The good news is that zinc is found in a variety of foods, so it’s easy to incorporate into your diet. Some excellent sources of zinc include:
- Shellfish, such as oysters, crab, and mussels
- Red meat, particularly beef and lamb
- Poultry, like chicken and turkey
- Dairy products, including cheese and yogurt
- Legumes, such as chickpeas, lentils, and beans
- Nuts and seeds, especially pumpkin seeds and cashews
- Whole grains like wheat, quinoa, and oats
How Much Zinc Do You Need?
The recommended daily allowance (RDA) for zinc varies depending on age, gender, and life stage. For most adults, the RDA ranges from 8 to 11 milligrams per day. However, certain groups of people may need more, such as pregnant or breastfeeding women and individuals with increased zinc requirements due to illness or intense physical activity.
Spiced Beef-Lentil Stew Recipe
Ingredients:
- 1 cup lentils rinsed and pre-soaked (soak them for at least an hour prior)
- 2 cups water
- 2 tbsp extra virgin olive oil
- 2 carrots minced
- 500grams minced beef, grassfed
- 1 tsp turmeric
- 1 tsp cinnamon
- 1 tbsp coriander
- 1 tsp cumin
- ½ tsp ginger dried (or 1 teaspoon fresh)
- 1 tbsp arrowroot or tapioca powder
- 2 ½ tsp salt pink sea salt
- 1 400gram tin of diced tomatoes
- 1 cup beef broth
- ½ cup cilantro leaves
Instructions:
- After soaking and rinsing the lentils, bring water to a boil in a stove pot, then add the lentils. Cook until the lentils are just tender, about 20 minutes. Place aside and add in at step #6.
- Heat the olive oil over low heat in a Dutch oven/casserole dish. Cook the carrots at a slow simmer until just becoming tender, about 5-8 minutes.
- Adjust the heat to medium, then add the minced beef and cook, breaking up the meat, until all traces of pink have disappeared.
- Add all the spices and salt and continue to heat until well-mixed and fragrant. Stir in the arrowroot flour.
- Pour in the diced tomatoes and broth and bring to a simmer for about 5 minutes.
- Add the lentils. Simmer gently until the lentils are tender and the sauce has thickened slightly.
- Stir in cilantro and serve over basmati rice.
- Delicious with chutney of any type!
DID YOU KNOW?
Zinc supplements may help reduce the duration and severity of the common cold when taken within 24 hours of symptom onset. So, stock up on zinc-rich foods and supplements (consult your health professional before use) to keep your immune system firing on all cylinders this winter!
