Take zinc for colds

A crucial component of the immune system, zinc has also been credited with speeding up recovery from colds. Dr Wynnie Chan is not convinced

Zinc is a major mineral, needed for the functioning and formation of many enzymes within the body. It has a role to play in the metabolising or breaking down of proteins, carbohydrates and fats, but it is not produced or stored in the body and so must be provided by diet alone.

Zinc is needed for the formation of the building blocks of genetic material. It helps with the healing of wounds and is needed to form the structures of hormones such as insulin and growth hormone and for the functioning of the immune system.

Zinc in the diet

Zinc is found in a wide variety of foods but especially oysters, meat and dairy products. In general, red meat contains a higher amount of zinc than white meat. Whole grains and legumes provide moderate amounts of zinc. As a rule, the more refined the cereal the less zinc it contains, since zinc is mainly found in the outer layer of the grain.

Zinc content of selected foods mg per 100g
food

Beef, cooked
8.7

Ham
2.3

Cheddar cheese
2.3

Boiled eggs
1.3

Wholemeal bread
1.8

Milk
0.4

Liver pate
2.9

Oysters
70.0