Why Zinc Matters for Immunity
Zinc is required for the development and function of immune cells including neutrophils, natural killer cells, T-lymphocytes, and B-lymphocytes. Even mild deficiency impairs immune function and increases infection risk.
Signs of Zinc Deficiency
- Frequent infections
- Slow wound healing
- Loss of taste or smell
- Hair loss
- Diarrhea
- Skin rashes
- Poor appetite
Best Food Sources
- Oysters (by far the highest source — 74mg per serving)
- Beef, lamb, and pork
- Pumpkin seeds and hemp seeds
- Chickpeas and lentils
- Cashews and almonds
- Eggs and dairy
Supplementation
Most adults need 8-11mg daily. For immune support during illness, short-term doses of 30-50mg may help. Don’t exceed 40mg long-term — excess zinc can cause copper deficiency and actually weaken immunity.
