Do You Need A Supplement
Mild zinc deficiency is relatively common. If you cannot get an adequate amount of zinc from your diet or if you have a medical condition, you may need to take a zinc supplement. Some reasons that you may be at risk for low levels of zinc in your body could be the result of:
- Restricted diet: vegetarians may need up to 50 percent morethan the RDA for zinc due to low bioavailability of zinc from plant-basedfoods.
- Medical or digestive disorders that inhibit the absorptionof nutrients, such as Crohn’s, colitis, chronic diarrhea or IBS
- Chronic liver disease or sickle cell anemia
- Alcohol abuse
Recipes With Foods High In Zinc
To be sure that you consume;enough zinc to avoid a deficiency and experience these benefits, eat two to three servings of foods with zinc every day. Here are some easy and healthy recipes that will help to boost your zinc intake:
- Steak Fajitas Recipe: These steak fajitas are made with grass-fed beef, plus spices like cumin and paprika, which help fight inflammation and oxidative stress.
- Baked Italian Chicken Recipe: This recipe calls for three zinc foods: organic chicken, mushrooms and spinach.
- Socca Recipe: This paleo pizza is made with chickpea flour, so its a good source of zinc and completely gluten-free. This is a great option for people who follow a vegetarian diet.
- Spinach Artichoke Dip: Use kefir and spinach, two foods that are high in zinc, to make this healthy version of a spinach artichoke dip.
Pregnant Women Breastfeeding And Babies
Women who are pregnant or breastfeeding can develop the effects of zinc deficiency because their growing baby requires zinc, and can only get it from the mother. This can leave the mother’s body with lower amounts of zinc.
Be sure to talk to your doctor about nutritional supplements if you are pregnant or breastfeeding.
In addition to the other effects of zinc deficiency, babies with zinc deficiency can have slowed growth and may not gain weight as they should for their age.
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How Much Do You Need
For safety, and to determine the amount of zinc your body requires for good health, the Food and Drug Administration has established the recommended dietary allowance based on age and gender. These values include the total zinc intake from food sources, including fortified foods, forms of supplements and multivitamins, medications and household items containing zinc.
- Children, to 3 years of age: 3 milligrams; 4 to 8years of age: 5 milligrams; 9 to 13 years of age: 8 milligrams
- Men, age 14 and older: 11 milligrams
- Women, 14 to 18 years of age: 9 milligrams; age 19 and older: 8 milligrams
- Pregnant and lactating women: 11 to 13 milligrams
How Do I Know If I Have A Zinc Deficiency
Zinc deficiencies are quite rare in developed countries like the UK, as its easy to get more than the recommended allowance via a normal diet. For this reason, its unlikely your levels of zinc are low enough that you should be concerned.
That said, there are certain groups of people who are considered more at risk of zinc deficiency. These include:
- children and adolescents
- adults over the age of 65due to the body becoming less able to absorb the mineral as it ages
- women who are pregnant or breastfeeding
- vegetarians and vegansthis is because grains and legumes, major staples of the meat-free diet, contain high levels of phytate that actually reduce zinc absorption
Supplementing with calcium or iron can significantly reduce zinc levels too.
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Lifestyle Management For Asthma
Asthma needs to be managed even when symptoms are not present. According to the 2007 guidelines issued by the National Heart, Lung and Blood Institute , people with asthma should educate themselves and have a clear action plan for the management of their asthma symptoms.
To effectively control and manage asthma in the long-term, patients must be able to self-monitor their symptoms and recognize the warning sign of an attack. They must also be able to respond quickly through timely use of medication and/or other intervention. In addition, the patient must recognize and minimize contact with the specific asthma trigger as well as manage other medical/health conditions that can exacerbate symptoms.
What Are Conventional Medical Treatments For Asthma
- Short-acting beta-2 agonists
- Corticosteroids, short or long term
- Theophylline, a bronchodilator with modest anti-inflammatory properties
- Inhaled anticholinergics to block acetylcholine binding and subsequent bronchoconstriction
- Long-acting beta-2 agonists , and others
Note: Asthma is treated in a step-wise manner, usually beginning with low doses or short-term treatments. If mild treatment is insufficient, higher doses or combined medications may be considered.
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Special Precautions & Warnings
Infants and childrenLIKELY SAFEPOSSIBLY UNSAFE
Pregnancy and breast-feeding: Zinc is LIKELY SAFE for most pregnant and breast-feeding women when used in the recommended daily amounts . However, zinc is POSSIBLY UNSAFE when used in high doses by breast-feeding women and LIKELY UNSAFE when used in high doses by pregnant women. Pregnant women over 18 should not take more than 40 mg of zinc per day; pregnant women age 14 to 18 should not take more than 34 mg per day. Breast-feeding women over 18 should not take more than 40 mg of zinc per day; breast-feeding women age 14 to 18 should not take more than 34 mg per day.
Alcoholism: Long-term, excessive alcohol drinking is linked to poor zinc absorption in the body.
Diabetes: Large doses of zinc can lower blood sugar in people with diabetes. People with diabetes should use zinc products cautiously.
Hemodialysis: People receiving hemodialysis treatments seem to be at risk for zinc deficiency and might require zinc supplements.
HIV /AIDS: Use zinc cautiously if you have HIV/AIDS. Zinc use has been linked to shorter survival time in people with HIV/AIDs.
Syndromes in which it is difficult for the body to absorb nutrients: People with malabsorption syndromes may be zinc deficient.
Rheumatoid arthritis : People with RA absorb less zinc.
Detecting A Zinc Deficiency
As zinc is spread in trace amounts among all the cells in your body, its hard to detect a deficiency by doing a standard blood test.
Instead, your doctor will take a sample of your blood plasma, urine or hair and have it analysed. They tend to consider other factorssuch as a poor diet, or your geneticsalongside the results of such analyses when determining whether you should be taking supplements.
There are home-testing kits you can buy online. With these, you take a sample of your hair then send it off for further analysis. You receive the results some days later.
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Can I Take Zinc With Other Minerals And Vitamins
As mentioned above, its fine to take zinc with magnesium. However, as zinc can interact with other minerals and vitamins, you need to be aware of how combining them can impair your bodys ability to absorb them.
You should avoid taking zinc and copper togetherzinc, particularly in high doses, can stop your body absorbing copper and potentially lead to a deficiency. In some people, it can also cause bones to weaken.
If you take calcium supplements, understand that increasing calcium levels can affect your bodys zinc absorption and overall levels. Being deficient in zinc, meanwhile, causes a reduction in calcium absorption and can lead to deficiency.
Could Zinc Help Fight Covid
By E.J. Mundell HealthDay Reporter
Researchers from Spain reporting at a European coronavirus conference found that hospitalized COVID-19 patients with low blood levels of zinc tended to fare worse than those with healthier levels.
“Lower zinc levels at admission correlate with higher inflammation in the course of infection and poorer outcome,” said a team led by Dr. Roberto Guerri-Fernandez of the Hospital Del Mar in Barcelona.
One expert in the United States said the finding makes intuitive sense.
“It has long been thought that zinc bolsters the immune system,” said pulmonologist Dr. Len Horovitz, of Lenox Hill Hospital in New York City. “A possible explanation in this study is that zinc may have an anti-inflammatory effect that is protective.”
In the new study, Guerri-Fernandez’s team tracked medical outcomes against the results of lab tests for 249 patients admitted to the hospital with COVID-19 in March and April. Patients averaged 63 years of age and 21 died from their illness.
All of the patients had their blood zinc levels tested upon arrival — the average level was 61 micrograms per deciliter of blood .
Also, higher levels of zinc in the blood were tied to lower levels of pro-inflammatory proteins when patients were infected, the Spanish researchers said.
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Q I Take 50 Milligrams Of Zinc Daily But It Looks Like You Should Take Only 40 Milligrams Per Day Is It Ok To Continue What Are The Consequences Of Too Much Zinc
A. Junaidah B. Barnett, PhD, a scientist in Tufts HNRCA Nutritional Immunology Laboratory who has studied zinc, replies: The Upper Limit of the essential mineral zinc intake for adults is 40 milligrams per day. This includes intake from dietary, fortified and supplementary sources. We should get most of our nutrients from food. Good food sources of zinc include seafoods , beef and poultry. Good plant sources of zinc such as whole grains, beans, nuts and seeds add valuable fiber, protective antioxidants and phytonutrients, among many other benefits, to the diet. Those plant foods, however, contain phytate, which binds minerals such as zinc to form complexes that are not completely broken down during digestion, decreasing their bioavailability.
It is important to note that phytate compounds found in rich plant sources of zinc have been shown to have antioxidant properties that offer protection against cancer, cardiovascular disease and diabetes. Limiting the intake of animal sources of zinc, on the other hand, is likely a good move towards a more healthful lifestyle. This is because animal-based foods high in saturated fat and cholesterol have been associated with increased risk of various chronic diseases.
I 26 Best Foods For Asthma And Allergies
When it comes to best foods for asthma, there is evidence that people eating diets higher in vitamin C, E, beta-carotene, magnesium, flavonoids, selenium and omega-3 fatty acids seemed to have lower risks of asthma. These substances are mainly antioxidants which can protect the cells from damage. Regardless of the connection between asthma and diet, we all know that good nutrition is crucial to anyone, particularly those people with chronic diseases. If you do not take the right nutrients, then your body might be more susceptible to ailments and not able to successfully fight the respiratory viruses which often trigger asthma attacks. Here are some of the most basic guidelines of healthy foods for asthma:
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Disclaimer And Safety Information
This information is not intended to replace the attention or advice of a physician or other qualified health care professional. Anyone who wishes to embark on any dietary, drug, exercise, or other lifestyle change intended to prevent or treat a specific disease or condition should first consult with and seek clearance from a physician or other qualified health care professional. Pregnant women in particular should seek the advice of a physician before using any protocol listed on this website. The protocols described on this website are for adults only, unless otherwise specified. Product labels may contain important safety information and the most recent product information provided by the product manufacturers should be carefully reviewed prior to use to verify the dose, administration, and contraindications. National, state, and local laws may vary regarding the use and application of many of the therapies discussed. The reader assumes the risk of any injuries. The authors and publishers, their affiliates and assigns are not liable for any injury and/or damage to persons arising from this protocol and expressly disclaim responsibility for any adverse effects resulting from the use of the information contained herein.
What Are Emerging Therapies For Asthma
- Suplatast tosilate, a Th2 cytokine inhibitor that eases inflammation
- Omalizumab , a monoclonal antibody that inhibits a key mediator of IgE
- Other monoclonal antibodies that modulate inflammatory response
- Pitrakinra , a blocker of interleukin-4-mediated inflammation
- Bronchial thermoplasty, a process in which radio-frequency energy destroys tissue in the airway to prevent constriction
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How Zinc Deficiency Affects The Body
Zinc helps with a number of different processes in the body. It is considered an antioxidant that helps repair the effects of oxidative damage. It is also involved in growth and development during pregnancy, childhood, and adolescence.
Zinc plays a beneficial role in the immune system and in wound healing. But zinc has an interesting role in the immune system, and a deficiency can cause the immune system to be underactive or overactive.
The relationship between zinc and asthma is believed to occur because low levels of zinc are associated with increased production of mast cells, basophils, and B-cells, cells that are part of the immune system’s role in asthma exacerbations.
Botanicals Herbs And Supplements
ASHMI, a combination of three herbal extracts ), is used in China for antiasthma intervention , and in oriental cultures and Vietnam, the seaweed is used .
Gamma linolenic acid as a dietary fatty acid without any side effects can modulate the endogenous inflammatory mediators .
Ephedra has bronchodilator effects, but it has some side effects such as significantly increasing blood pressure and heart rate, arrhythmias, and problems with blood glucose. This has been removed from the market by the Food and Drug Administration , but some forms are available.
Licorice, stinging nettle, gingko, and anise have not shown efficacy, and side effects of these should be evaluated .
Boswellia serrata extract has anti-inflammatory effects due to the triterpene compounds . The mechanism of anti-inflammatory properties of boswellic acids is inhibition of proteases , lipoxygenases , and NF-kB .
Histamine And Serotonin Storehouses
When the body comes in contact with allergens, white blood cells begin to produce allergic antibodies known as IgE. The IgE antibodies travel throughout the body until they combine with mast cells or basophils. Mast cells and basophils are types of cells which store histamine and serotonin.
As the IgE cells come in contact with the mast cells and basophils, they begin to release histamine and serotonin. A release of histamine and serotonin into the bloodstream is what causes allergic symptoms such as runny nose, itchy eyes and of course wheezing, a sensation those with asthma are all too familiar with.
This is where quercetin comes into play. Quercetin is attracted to mast cells and basophils. It tends to stabilize their cell membranes, preventing them from spilling their allergy causing histamine and serotonin into the bloodstream.
What Dietary And Lifestyle Changes Can Be Beneficial For Asthma
- Reduce exposure to known allergens and foods that cause sensitivity
- Get good sleep and manage stress
- Eat more fruits and vegetables the Mediterranean diet has been linked with reduced risk of asthma and related symptoms
Note: While leisure-time exercise has been shown to reduce asthma symptoms, people with asthma are encouraged to exercise with caution and avoid overexertion in areas with high levels of air pollution.
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Zinc For The Common Cold Not For Me
- By Patrick J. Skerrett, Former Executive Editor, Harvard Health
ARCHIVED CONTENT: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date each article was posted or last reviewed. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Media channels are atwitter with the news that zinc can beat the common cold. CBS News, the L.A. Times, the Huffington Post, and hundreds of others are treating a quiet research report as big news that will have a life-changing effect. After reading the report and doing a little digging into the dark side of zinc, Im not rushing out to stock up on zinc lozenges or syrup.
The latest hubbub about zinc was sparked by a report from the Cochrane Collaboration. This global network of scientists, patients, and others evaluates the evidence on hundreds of different treatments. In the latest review, on zinc for the common cold, researchers Meenu Singh and Rashmi R. Das pooled the results of 13 studies that tested zinc for treating colds. By their analysis, taking zinc within 24 hours of first noticing the signs of a cold could shorten the cold by one day. They also found that taking zinc made colds a bit less severe.
Not exactly a ringing endorsement.
At the first sign of a cold, Im headed to the kitchen to make chicken noodle soup.
Causes Triggers And Risk Factors
Allergies and sensitivities. Allergies underlie many cases of asthma. An allergy is an inappropriate immune response against an innocuous compound. A wide variety of environmental allergens can cause an asthma attack , including food allergies .
For those whose asthma is associated with environmental allergies, immunotherapy may help prevent exacerbations .
In the case of food sensitivities, experimental research suggests that chronic, low-level inflammatory reactions triggered by an immune response to food particles may set the stage for airway inflammation . Those with asthma would be wise to test to see if they are producing high levels of IgG antibodies towards any particular food. Some evidence suggests that IgG antibody testing is able to detect immune reactions less severe than an overt allergy, but that nonetheless may trigger inflammation .
More information about the role of allergies and sensitivities in triggering inflammatory reactions throughout the body is available in the Allergies protocol.
Tobacco smoke. Studies have consistently shown a relationship between smoking and asthma. Smoking is also related to decreased asthma control, higher risk of asthma attacks, and death. Improvements in lung function and asthma symptoms have been observed among those who quit smoking .
Occupational exposure. Occupations commonly associated with asthma include woodworking, detergent manufacturing, some health care professions, and baking .
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