G15. Zinc

Zinc supplementation may help increase T-cell type of immune reaction and reduce NF-kappaB inflammatory activity. 

• "Fortuitously, for reasons that remain unclear, zinc supplementation tends to boost stimulated NF-kappaB activity in lymphocytes; this effect tends to aid the activation of T lymphocytes and support cell-mediated immunity [174,175]. This likely explains why zinc supplementation can reduce the incidence of infections in the elderly [171]. Zinc thus manages to accomplish the needed trick of supporting antigen-specific immunity while curbing inflammation." (McCarty et al, 2021)

More zinc may be needed than the current nutrition guidelines for optimal health, particularly as we age. The thymus gland needs zinc to help make antibodies and mature T-cells. Extra zinc supplementation has been found to improve age related loss of thymus gland function in animal based research. (Haase et al 2009)

Zinc supplementation or a zinc rich diet is also benefiting our intestinal microbiome. Beneficial bacterial species need zinc in their diet too. When low zinc is available less beneficial species that don't need zinc thrive instead. (Tako, IECN2020)

Zinc is needed for our body to make the protein that forms taste and odor receptors.

Quercetin may also have antiviral benefits as a zinc ionophore, a chemical that carries zinc into infected cells. The zinc within a cell disrupts protein replication which disrupts the viral growth. quercetin may also help protect against inflammatory epigenetic changes - directing whether a gene is actively used to transcribe the encoded protein. Is a cell spending time making inflammatory cytokines or bitter taste receptors? which seem to have a role in healthy function. (Quercetin).

     Zinc is also an essential trace mineral involved in gene transcription of the protein that forms taste receptors. Lack of sense of smell and taste can be a symptom of zinc deficiency and can be a symptom of COVID19. Older adults may need more zinc then the standard recommendation in order to promote thymus gland function - necessary to make antibodies.

Good food sources of zinc include oysters, meats, poultry, dairy, cashews, pumpkin seeds. Other beans, nuts and seeds would also have some as vegan sources. Meats have more than the vegan sources, while oysters have so much zinc that it might risk excess if eaten regularly in large servings.  (Zinc Fact Sheet). 

• Good food sources of quercetin include: red onion, onion, garlic, kale, tomatoes, asparagus, broccoli, capers, nuts and seeds, red grapes, cherries, olive oil. Herbal supplements also containing quercetin include St John’s Wort, Gingko biloba, and American Elder. (WebMd) 

Quercetin may be absorbed better in food sources and with antioxidants such as vitamin C.  

Vitamin C helps the immune system fight infection. It protects blood vessels against negative effects from inflammation and helps reduce levels of inflammatory cytokines or Interleukin-6, (IL-6). 

• Good sources of vitamin C include: cabbage, tomatoes, green peppers, broccoli, asparagus, peas, kale, & citrus, strawberries, kiwi, papayas, cantaloupe. (Vit C Fact Sheet)

• Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.
• The Academy of Nutrition and Dietetics has a service for locating a nutrition counselor near you at the website eatright.org: (eatright.org/find-an-expert)