Do zinc-rich foods provide relief from cold and cough? Experts weigh in

As the weather changes, everyone is prone to colds and coughs. While we have all heard about the benefits of vitamin C for colds, few of us are aware of a secret solution – Zinc! “Zinc is helpful as it can reduce the severity and duration of respiratory tract infections. It plays an important role in preventing the virus from growing in the body. Zinc is also known to boost the immune system and fight infections,” said Mona Narula, a child nutritionist in a post on Instagram.

Taking a cue, we decided to decipher how zinc is useful for us.

Notably, zinc is a vital mineral found in a variety of plant and animal foods. “It plays a pivotal role in supporting various functions of the body like the immune system, wound healing, and maintaining overall health. Numerous studies show that zinc supplements help to shorten the duration and severity of colds and coughs,” said R Selve Abbirami, senior dietician, HCL Healthcare.

Role of zinc against these ailments

*Strengthens immune system: Zinc triggers the immune system in the body and supports them to fight against the infection causing colds and coughs.

*Anti-viral properties: Help to stop the replication of viruses and reduce the severity of infections.

*Anti-inflammatory agent: Soothes the sore throat and thereby reduces the inflammation in the respiratory tract.

You often fall prey to colds? (Source: Getty Images/Thinkstock)

Sources

Zinc-rich foods to include

Meat: Lean cuts of beef, pork, and lamb.
Poultry: Chicken and turkey, especially dark meat.
Seafood: Oysters, shrimp, and fish.
Dairy: Milk, cheese, and yogurt.
Nuts and Seeds: Almonds, peanuts, pumpkin seeds.
Legumes: Beans, lentils, chickpeas.
Whole Grains: Oats, quinoa, fortified cereals.
Vegetables: Mushrooms, spinach, and others.
Fruits: While fruits generally have lower zinc content, include a variety for overall health.

Vegetarian sources: Nuts such as almonds, walnuts, and cashews, pumpkin seed legumes such as chickpeas, lentils, and beans, whole grains such as oats, wheat, and quinoa, fortified breakfast cereals, dairy products such as milk, cheese, yogurt, vegetables such as broccoli, cherry tomatoes, fruits such as blueberries.

Non-vegetarian sources: Shell fishes such as Sea Oysters, crab, lobsters, poultry, eggs, and meat such as beef, pork, and lamb.

Points to consider

*Absorption of animal sources of zinc is high compared to plant sources. When consuming zinc-rich foods during a cough and cold, prioritise moderation and diversity in your diet. “Include lean meats, poultry, seafood, dairy, nuts, and seeds. Combine zinc-rich foods with vitamin C sources for enhanced immune support,” said Dr Suresh Kumar Panuganti, lead consultant-paediatric critical care and pediatrics, Yashoda Hospitals, Hyderabad.
*Phytates, a substance found in unprocessed whole grains hinder the absorption of zinc, thereby making it less available for the body to utilise. “Hence, vegetarians should follow some cooking techniques such as soaking them for 5–6 hours to reduce the phytate content and increase the bioavailability of zinc,” said Abbirami.
*Organic acids in fermented foods aid in higher absorption, so always include foods in your diet like buttermilk, yogurt, tempeh, and sauerkraut along with some zinc-rich vegetarian sources, mentioned Abbirami.
*The amount of zinc in the plant sources is directly proportional to the amount of zinc in the soil in which it is cultivated.
*A higher dosage of zinc supplement inhibits the absorption of other minerals, always have a check with healthcare professionals while taking supplements.
*Stay hydrated, choose cooking methods that preserve zinc, and be aware of factors like phytates affecting absorption.

“Monitor your body’s response and prioritise overall well-being with adequate rest. For persistent symptoms, seek medical advice for accurate diagnosis and guidance,” said Dr Panugati.

 

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A post shared by Mona Narula | Child Nutritionist | Food Psychologist (@kidzapzoe)

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