Zinc is an essential mineral that can be found in numerous food sources. It has long been known to be linked to decreased immune function when you are deficient (1,2). It is most important to observe that those most at risk for complications due to coronavirus tend to be the ones most deficient in Zinc. One study estimated that 35%–45% of adults aged 60 years or older had zinc intakes below the estimated average requirement of 6.8 mg/day for elderly females and 9.4 mg/day for elderly males. When the investigators considered intakes from both food and dietary supplements, they found that 20%–25% of older adults still had inadequate zinc intakes (6).
Increasing intracellular Zinc has been the focus of research and even the recommendation for treating patients with coronavirus in Korea and China (3,4,5). However, a great deal of research still needs to be done as far as how to get Zinc into cells and how much Zinc should be taken. It cannot be said conclusively yet that Zinc will help with coronavirus. However it can be said that those with Zinc deficiencies are at a greater disadvantage to fighting off infections. Therefore, it would be wise to ensure that you are not Zinc deficient.
Below is the table for recommendations of Zinc intake (7) (Table 1):
Age | Male | Female |
---|---|---|
0 to 6 months | 2 mg | 2 mg |
7 to 12 months | 3 mg | 3 mg |
1 to 3 years | 3 mg | 3 mg |
4 to 8 years | 5 mg | 5 mg |
9 to 13 years | 8 mg | 8 mg |
14 to 18 years | 11 mg | 9 mg |
19+ years | 11 mg | 11 mg |
Below is the table for food sources for Zinc (8) (Table 2):
Food | Milligrams (mg) per serving |
---|---|
Oysters, cooked, breaded and fried, 3 ounces | 74.0 |
Beef chuck roast, braised, 3 ounces | 7.0 |
Crab, Alaska king, cooked, 3 ounces | 6.5 |
Beef patty, broiled, 3 ounces | 5.3 |
Lobster, cooked, 3 ounces | 3.4 |
Pork chop, loin, cooked, 3 ounces | 2.9 |
Baked beans, canned, plain or vegetarian, ½ cup | 2.9 |
Breakfast cereal, fortified with 25% of the DV for zinc, 1 serving | 2.8 |
Chicken, dark meat, cooked, 3 ounces | 2.4 |
Pumpkin seeds, dried, 1 ounce | 2.2 |
Yogurt, fruit, low fat, 8 ounces | 1.7 |
Cashews, dry roasted, 1 ounce | 1.6 |
Chickpeas, cooked, ½ cup | 1.3 |
Cheese, Swiss, 1 ounce | 1.2 |
Oatmeal, instant, plain, prepared with water, 1 packet | 1.1 |
Milk, low-fat or non-fat, 1 cup | 1.0 |
Almonds, dry roasted, 1 ounce | 0.9 |
Kidney beans, cooked, ½ cup | 0.9 |
References:
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