The immune-boosting benefits of zinc

Zinc can help boost your immune system and fight an array of diseases and conditions. Find out how to stay healthy with zinc.

An essential mineral required by every cell in the body, zinc is concentrated in the muscles, bones, skin, kidneys, liver, pancreas, eyes, and, in men, the prostate. Zinc fuels enzymes that do everything from manufacture DNA to heal wounds. It's one of the most crucial components of a strong immune system and helps you fight the common cold. People who are low in zinc have a harder time fending off garden-variety infections. Because your body does not produce zinc, it depends on external sources for its supply.

• Acne
• ADHD
• Macular degeneration
• Colds
• Diabetes
• Gum disease
• Heart disease
• Prostate enlargement

The prostate contains more zinc than any other body part. If you have an enlarged prostate, consuming more zinc could help. The mineral indirectly blocks an enzyme that converts testosterone into another form of hormone that causes prostate growth. Prescription drugs for prostate enlargement inhibit the same enzyme.

Zinc plays a critical role in hundreds of body processes, from cell growth to sexual maturation and immunity, even taste and smell. As it is necessary for the proper functioning of the immune system, zinc helps to protect the body against colds, flu, conjunctivitis, and other infections. Sucking on zinc lozenges may help you avert a cold, though the nasal sprays appear to work better. (Use them sparingly, however, as they can damage sense of smell in rare cases.)

Zinc also exerts beneficial effects on various hormones, including the sex and thyroid hormones. It may be effective for those with an under-active thyroid. And getting enough may help prevent acne breakouts; it may control the release of male hormones that kick-start acne. Zinc has also been shown to slow vision loss in people with macular degeneration, a common cause of blindness in those over age 50.

• A serving of fortified cereal contains all the zinc you need for the day.
• Meat and seafood are the best sources. Cheese, beans, nuts, and wheat germ are other good sources, but the zinc in these foods is less easily absorbed than the zinc in meat.
• Long-term use of more than 100 milligrams a day has been shown to impair immunity and lower the level of HDL ("good") cholesterol.

• Oysters
• Baked beans, canned, with pork and tomato sauce
• Alaskan king crab
• Lamb
• Duck
• Ground beef
• Beef, top sirloin
• Turkey, dark meat
• Pumpkin seeds