为什么锌如此重要的一个健康的免疫系统 - 以及如何获得更多的

When it comes to essential minerals, zinc may not be on your radar. However, zinc plays a huge role in health — especially when it comes to保持你的免疫系统健康。

“任何人都在为缺锌风险运行更经常生病以及具有免疫功能差的风险，”说珍妮特Kimszal，RDNof Root Nutrition Education & Counseling.

“这可能会导致不能够正确地抵御细菌和病毒的机会更大。”

Zinc plays a role in the growth and functioning of immune cells, according to the哈佛T.H.公共卫生禅宗。

如果你没有得到足够的这种矿物质，保护你的身体免受病毒和细菌的细胞 - 淋巴细胞，中性粒细胞和巨噬细胞 - 不能做他们的工作为好。

事实上，短期缺锌引起的免疫力下降，而长期缺乏也增加了炎症，2015年4月的研究自身免疫点评shows.

“锌是不是测试一个常规实验，许多人可能处于危险之中而不自知。即使轻微的缺乏可影响免疫系统的功能。”

Getting enough zinc was found to increase immune reactivity while not getting enough is linked to getting more infectious diseases of upper and lower respiratory tract, per an April 2020 review in theInternational Journal of Molecular Medicine。

研究人员状态,得到足够的锌可能possess a protective effect on COVID-19 through reducing lung inflammation and helping to clear out the lungs, preventing ventilator-induced lung injury as well as modulating antibacterial and antiviral immunity — especially in older adults. They chalk these potential benefits to zinc's anti-inflammatory effects, pinpointing zinc supplementation as a potential way to prevent pneumonia and its complications.

Even children's immune systems can take a blow if they don't get enough zinc.

相关研究发表在2016年发行的Allergologia等Immunopathologiashows that 5 daily milligrams of zinc decreased the incidence of upper respiratory tract infections in infants, while a small May 2019 study in儿科报告得出的结论是每天锌的30毫克降低急性的长度下呼吸道感染的儿童。

In fact, supplementing with zinc when you're sick has been shown to help with symptoms. Zinc lozenges have an effect on the duration of the common cold, a May 2017 study inJRSM Opendetermined.

谁把锌锭剂的剂量每天80毫克207人之间减少了28％到40％的感冒病程。

If you find yourself getting sick often, talk to your doctor about getting tested for a zinc deficiency.

“锌是不是经过测试，很多人可能处于危险之中而不自知一个常规实验，” Kimszal说。“即使是轻微的缺乏可影响免疫系统的功能。”

你的身体并不需要大量的锌，但获得足够是非常重要的。

“锌是一种‘微量元素’，这意味着我们只需要极少量的，”说朱莉·坎宁安，MPH，RD。

A zinc deficiency — which affects about 2 billion people worldwide including 30 percent of the elderly population, according to a December 2017 report inNutrients— is typically seen in people who have digestive disorders or chronic liver or kidney disease, according to the Harvard T.H. Chan School of Public Health.

素食主义者也处于缺锌的风险略高，因为矿物的植物基源比动物性食品中生物利用度较低。

"Zinc deficiency may show up as a loss of appetite, loss of sense of taste or smell, diarrhea, decreased immunity or poor wound healing and low or depressed mood," Cunningham says.

Be careful, though, because you can get too much zinc — the tolerable upper intake level is 40 milligrams for both adult men and women, according to the美国国立卫生研究院（NIH）。

However, it takes longterm consumption of too much zinc to cause toxicity, and it's usually due to taking too many zinc supplements, the Harvard T.H. Chan School of Public Health notes.

"Too muchzinc supplementationcan cause nausea and vomiting," Cunningham says. Additionally, "Taking too much zinc in pill form can limit iron absorption, causing iron-deficiency anemia."

值得庆幸的是，这不是太困难在你的日常饮食计划，以获得足够的锌。

在美国，红肉和家禽通常提供最锌，根据美国国立卫生研究院。如果你正在寻找一个营养标签上的锌，但是，请记住，除非锌已被添加到食品中的FDA并不需要食物标签列出。

如果你在你的饮食中需要更多的锌，目标包括其中的一些锌丰富的食物：

1. Oysters:Six Eastern oysters provide you with 52 milligrams of zinc, a whopping 472 percent of the DV.
2. Beef (chuck steak):A 5-ounce chuck steak has 15 milligrams of zinc, 140 percent of the DV.
3. 鸡腿：各烤鸡腿含有5毫克的锌，所述DV的49％。而烤火鸡3盎司拥有DV的27％。
4. 紧实豆腐：老豆腐一杯包含4毫克锌，它等于DV的36％的。
5. 精益猪排：A 6-ounce pork chop contains 4 milligrams of zinc, for 32 percent of the DV.
6. 大麻籽：Each ounce of hemp seeds has 3 milligrams of zinc, which is 26 percent of the DV.
7. Lentils:熟扁豆一杯含有3毫克的锌，或DV的23％。
8. Non-fat yogurt:Each cup of low-fat yogurt has 2 milligrams of zinc, or 22 percent of the DV.
9. Oatmeal:熟一杯麦片含有2毫克的锌，所述DV的21％。
10. 香菇：A cup of cooked shiitake mushroom has 2 milligrams of zinc, or 18 percent of the DV.