The pandemic has forced a lot of people to adapt to various immunity boosting tricks. The market is flooded with immunity boosting drinks, shakes and pills. While a large number of innocent consumers continue to fall for these marketing gimmicks, we're here to uncover the science behind immunity and one of the most chased after ingredients of immunity which are zinc and Vitamin C.
Zinc is found in cells throughout the body. It is needed for our body's immune system to function properly. And Vitamin C is an essential nutrient that helps in the repair of tissue and it is important for immune system functions. While the right amount of zinc is known to increase the immunity, too much of it can suppress your immune response leaving you susceptible to frequent infections.
Five most common indicators of zinc overdose in the body, include :
1. Nausea and Vomiting
2. Stomach Pain and Diarrhea
3. Flu-like symptoms, such as fever, chills, cough, headache and fatigue
4. Low levels of HDL Cholesterol which is also known as good cholesterol and
5. Copper Deficiency
On the other hand, it is proven that taking large amounts (more than 1,000 mg per day) of vitamin C can cause stomach pain, diarrhea and flatulence. According to medical authorities the daily upper limit for zinc and vitamin C including intakes from all sources is 40 mg for adults. Experts closely working with COVID-19 patients reveal that vitamin C and zinc tablets are given to coronavirus positive patients to improve their immunity. He however points out that any vitamin or metal that's consumed in excess gets flushed out through urine or feces from the body.
It is also known that zinc and vitamin C deficiencies are rather rare. So in order to maintain adequate amounts of zinc and vitamin C in the body one can solely rely on a healthy and balanced diet instead of running after the immunity boosting supplements. To ensure adequate zinc in your diet Includes a variety of foods rich in protein such as lean meats; poultry; eggs; seafood; beans, peas and lentils; nuts and seeds; and soy products. Oysters, red meat, and poultry are also excellent sources of zinc. Besides these, Baked beans, chickpeas, and nuts such as cashews and almonds also contain zinc. Only including vitamin C rich foods like citrus fruit, such as oranges and orange juice, peppers, strawberries, blackcurrants, broccoli, Brussels sprouts and potatoes can fulfill your body's daily requirement of vitamin C.
So, the bottom line is that so as long as you eat home cooked food like dal and roti with beans curry along with some seasonal vitamin C rich fruits, you need not worry about the levels of zinc and vitamin C in your body, you will get the required amount from your food alone. Say good bye to those multivitamin or immunity boosting pills you had been popping in mindlessly and share this information with anyone that it might benefit.