Immunonutrition diet: Up the zinc intake to up your immunity
updated the 13 June 2014 à 22:40Nutritionist Jean-Paul Curtay explains how consuming foods rich in zinc improves our immunity system. Here’s what you need to know.
Zinc. This mineral, that our body contains in a mini-dose (2g, 65% of which is in muscles) is nevertheless present in all our cells. Involved in many vital enzymatic reactions, it also plays a part in our immune system. We therefore need approximately 12 to 15mg per day. Yet zinc deficiency is very common, affecting more than half of women in Asia, as reflected in the report by the World Health Organisation in 2002.
Oysters are one of those foods that contain the most zinc (16 to 50mg/100g depending on the variety). Good news: if you consume zinc in excess at times, the body is able to store it in reserve for the future. Other shellfish and oily fish also contain zinc, though in smaller quantities (average 2mg/g). Opt for fish like sardine, herring, mackerel and sea trout for their high omega-3 cardiovascular protection, but also their anti-inflammatory qualities. Enjoy it two to three times per week, best if it is not overcooked.
Offals (organs) should also be put on the menu, especially those that store zinc, at least once a week for lunch (rather than dinner): calf’s liver, for instance, which is the richest in zinc. Choose organic sources, and vary whenever possible. If you are not into said type of food, however, egg yolk is also well endowed with zinc.
“Zinc is the most poorly absorbed of all minerals,” says the nutritionist, “and those from vegetable sources even more so.” However, it can also be found in sesame (oil, seeds), peas, pumpkin and pumpkin seeds, as well as semi-whole grains. In the evenings, go especially for cereals and vegetables that we should, ideally, consume daily.
Continue reading our report “Immunonutrition diet: What is it and how to follow it?”
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