The new variants of Covid have been spreading like wildfire, even vaccinated individuals are testing positive, with some also experiencing some symptoms. It is no wonder everyone is looking for ways to help protect themselves against Covid. Some initial studies have suggested that zinc supplementation may improve one’s odds against Covid. This idea doesn’t seem all that far fetched, considering zinc plays a role in so many of the body’s functions. Zinc is known for its role in maintaining our immune function, reducing inflammation, reducing oxidative stress to cells all over the body, assisting in the antiviral defense and immune regulation of our lungs, maintaining brain function especially for older adults, wound healing and reducing the symptoms and duration of cold and flu. This is why some researchers and doctors have suggested zinc supplementation and so many people have decided to try and increase their zinc intake during the pandemic.
But is a zinc supplement really the way to go? Because our bodies don’t make zinc naturally, we need to have outside sources in order to benefit from zinc and its role in our immunity. We also need to consider that excess zinc can cause toxicity in our bodies leading to reduced immunity (opposite our goal) , nausea, vomiting, headaches, and exhaustion. Minerals like zinc found in foods are typically absorbed according to the body’s need for them, and are often accompanied by vitamins and other minerals that can improve how well the body uses them. Therefore the safest way to improve your zinc levels is to consume rich food sources of zinc daily., rather than supplements. There are many foods you can add to your diet that are high in zinc, both animal and plant based. Refer to the list of foods below and try to incorporate them into your meals for a daily boost of zinc.
meat such as beef, pork, lamb, veal
shellfish
poultry
dairy
eggs
legumes/beans
whole grains
Nuts
Seeds (chia, seasame, pumpkin, sunflower and flax seeds)
