Think zinc for a healthy spring

Winter often brings snow and cold symptoms and layers of thermals and heavy socks are no match for a flu virus or stuffy nose. People spend more time indoors when the temperature drops, often leading to an increase in contact with others. The American Lung Association estimates the average person contracts about three colds per year, with the common cold caused by minor nose and throat infections from different viruses. To lessen your chances of getting sick, adequate hand washing and sleeping regularly will strengthen the immune system. Along with these strategies, a diet abundant in vitamins and minerals is fundamental to staying healthy.

Zinc is an overlooked mineral that has surprising health benefits; it boosts the immune system and combats germs.

Zinc is a trace mineral found in the hard parts of the human body: bones, teeth, and nails. Trace minerals help with muscle contractions, nerve impulses, and regulating fluid balance. These minerals are termed "trace" because the body needs small amounts, less than 20 milligrams daily, according to the American Dietetic Association.

The best way to get enough vitamins and minerals is to eat a variety of foods with a well balanced diet, according to the Centers for Disease Control and Prevention. Fresh, nutrient-rich foods are usually unprocessed such as fruits, vegetables, whole grains, lean meat, and dairy products. These foods are full of essential nutrients that keep the body optimally functioning.

The immune system plays a pivotal role in defending against viruses and bacteria. As the human body's defense system, it intercepts invading bacteria and viruses known as pathogens and adapts itself to respond properly. The immune system has adaptive memory so you can never catch the same strain bacteria or virus twice.

Besides this biological protection, zinc is pivotal in cell reproduction and tissue growth and repair, which is important after exercising when new muscle should be built. Enzymes the body uses depend on zinc to aid in digestion and maintain nail and hair health. White spots on fingernails can signal a zinc deficiency.

The United States Department of Agriculture (USDA) recommends eight milligrams per day for women between 19-50 and 11 milligrams per day for men 19-50 years old. These numbers are classified as the Recommended Dietary Allowance (RDA) and are standard in nutrition food labeling.

Foods abundant in zinc include poultry, red meat, seafood, eggs, and milk. For vegetarians or those with dietary restrictions, tofu, beans, nuts, and whole grain products like wheat germ or wheat bran contain zinc. Tofu and fortified products such as cereal and dairy products are also good zinc sources.

Zinc deficiencies are uncommon because the body needs low amounts of the mineral. However, unprocessed foods contain ample amounts of vitamins and minerals to help the body maintain fundamental processes. Next time you plan a meal or go food shopping, stock up on lean protein sources such as chicken, fish, eggs, and beans.

Fortified bran cereal, peanut butter, and cocoa powder also contain zinc. Adding mixed nuts and peanut butter to foods such as whole grain bread or low-fat yogurt are simple ways to increase zinc intake as well. A diet abundant in whole and unprocessed foods is pivotal to maintain a balanced diet.