You've heard that zinc is important for immunity, but do you know exactly why? This mineral, often only remembered during colds and flu seasons, helps the functioning of the immune system — directly linked to the way our body defends itself against viruses and bacteria. In this post, we will explain how zinc acts on the immune system, what the daily needs for this mineral are, where to find it in food and what can happen when it is lacking. How does zinc strengthen the immune system? Zinc helps the functioning of metabolism, growth, tissue repair and the proper functioning of the body's defenses. One of its main functions is to help maintain immune cells — true "defense soldiers" who are ready to protect the body against invaders. “Zinc directly participates in the development and activation of white blood cells, especially lymphocytes”, explains nutritionist Maria Luísa Repula. “Without sufficient amounts of this mineral, these cells lose part of their ability to recognize and fight viruses and bacteria efficiently.” Furthermore, the mineral contributes to the renewal of immune system cells, has an antioxidant role and promotes healing. It is also involved in several other reactions in the body, including vitamin A metabolism and nail and hair health. “Therefore, maintaining adequate levels of zinc is important for the normal functioning of the immune system and for maintaining health in general”, summarizes Maria Luísa. What is the recommended daily amount of zinc? Zinc recommendations vary depending on age, sex and physiological conditions. According to the Dietary Reference Intakes, prepared by the Food and Nutrition Board/Institute of Medicine (FNB/IOM) committee with the collaboration of Canadian and American scientists, For adults, the recommended daily intake is 11 mg for men and 8 mg for women. In the case of elderly people, the recommended values ??remain the same, but other issues must be considered. “It is extremely important to evaluate factors such as reduced food intake, gastrointestinal changes and reduced absorption of nutrients, which can increase the risk of inadequacy and deficiency [at this stage]”, advises the nutritionist. How to obtain the necessary quantities? Oysters, seafood, fish, poultry and beef are some of the best sources of zinc. RDNE Stock project/Pexels. Zinc is obtained mainly from food — and a balanced diet usually meets most people's daily needs. Among the best sources are beef, poultry, fish and seafood — especially oysters — as well as milk and dairy products. Among foods of plant origin, the mineral is present in beans, lentils, chickpeas, chestnuts, pumpkin seeds and whole grains. However, its absorption from these sources may be lower due to the presence of phytates, substances that bind to zinc in the intestine and reduce its use by the body. Therefore, people who follow strict vegetarian or vegan diets need to consume a greater amount of these foods or consider supplementation. Supplementing zinc is also an option for those who, for reasons such as inadequate intake, increased demands or specific dietary restrictions, are unable to obtain the entire amount of the mineral needed through diet. In these cases, Malta Nutrition products are reliable and quality options. They bring zinc alone — Zinc or Chelated Zinc — or in compounds with other nutrients such as vitamin D and vitamin C. What are the symptoms of zinc deficiency? A lack of zinc can manifest itself differently in each person, depending on the intensity and duration of nutritional inadequacy. In general, some of the most common signs include changes in taste and smell, hair loss, difficulty healing, skin changes, loss of appetite and a greater feeling of tiredness. “From an immunological point of view, insufficient zinc intake can compromise the proper functioning of defense cells, resulting in a less efficient immune response”, explains Maria Luísa. Therefore, it is essential to maintain an adequate intake of zinc through healthy eating habits and, when necessary, with the support of supplementation, always guided by a health professional. For those looking for this support, Malta offers different options with zinc, developed to meet specific profiles and needs: Vitamin C + Zinc Chelate; Zinc + Vitamin D3; Zinc and Chelated Zinc Plus. For children, formulated in accordance with the dosages permitted by ANVISA for children, the Malttinha Kids line includes Calcium + Vitamin D + Vitamins C, B6, B12 and Zinc and Zinc Kids, formulated exclusively with the mineral. Discover these and other products on the Malta Nutrition website!