I was talking this week with Live Well’s holistic GP, Dr Orla Teahan about key immune system nutrients, she commented that many people she’s testing have low or borderline low zinc and vitamin D levels and how that was a concern given their status as a key immune system nutrients.
Let’s Talk about Zinc
Zinc is found in abundance in red meat, eggs, dairy and seafood, especially oysters as well as flaxseeds, pumpkin seeds, nuts, chickpeas, tofu, tempeh, alfalfa, peas and, thankfully, dark chocolate although if dark chocolate is your main diary source you might be in trouble!
The prevalence of zinc deficiency may be because we’re eating less red meat and seafood than previously. The plant-based sources of zinc also contain phytate and other inhibitors of zinc absorption, meaning that despite adequate dietary intake you may not be absorbing sufficient amounts.
Fortunately, you can ensure plant-based zinc is more readily absorbed by the body by soaking and sprouting legumes and nuts or choosing plant-based foods that have been fermented (e.g. choosing sourdough bread, which has undergone a fermentation process) also helps your body absorb zinc.
What about Vitamin D
Vitamin D as we all know is made by the body when our skin is exposed to sunlight. As little as ten minutes of sun a day on bare skin (arms, legs, face and back) without sunscreen is considered enough. However, as days get shorter and work hours take up more of our sunlight hours it’s understandable why many of us are missing out.
Oily fish has some of the highest quantities of vitamin D in food sources. Plant based sources are limited which is why Manufacturers add vitamin D to many commercially available foods which are labelled ‘fortified’ including some milks, breads and juices.
Vitamin D is crucial to our immune system’s ability to mount an effective defence once it comes into contact with a pathogen. Vitamin D deficiency is also prevalent in autoimmune disease so it you have family history of autoimmune disease, or an autoimmune condition yourself, it’s would be wise to find out what your vitamin D levels are.
The bottom line is that whilst we have access to exceptional fresh produce, many of us are not getting sufficient key nutrients from our diet. However, a simple blood test can tell you if your zinc and vitamin D levels are adequate and armed with that knowledge you can either remedy the situation or rest easy knowing your immune system has the raw materials it needs.
Wes Smith
