鋅是我們體內的必需礦物質。鋅在免疫系統中很重要，它影響先天性和後天性免疫細胞。鋅有助新陳代謝功能、傷口癒合以及影響味覺和嗅覺。 [1][2]
Zinc is an essential mineral that present in our body. Zinc plays an important role in the immune system, affecting both innate and adaptive immune cells. Zinc also helps your metabolism function, wound healing and your sense of taste and smell. [1][2]
Zinc is an essential mineral that present in our body. Zinc plays an important role in the immune system, affecting both innate and adaptive immune cells. Zinc also helps your metabolism function, wound healing and your sense of taste and smell. [1][2]
鋅是免疫功能的守門員，它不斷在我們的細胞內外移動穿梭。在感染期間，鋅會幫助啟動免疫反應的細胞。
鋅還可幫助我們身體的物理屏障 (如器官上的細胞) 更能抵抗入侵，並確保巨噬細胞的正常功能，發出信號，招募其他細胞士兵。 [3]
Zinc is a gatekeeper of immune function. It moves both inside and outside our cells. For example, during an infection, blood levels drop as zinc is siphoned out of the bloodstream into cells that help launch an immune response.
Zinc also appears to be involved in making physical barriers — such as the cells that line our organs — more resistant to invasion, as well as ensuring the proper functioning of macrophages, key white blood cells that gobble up pathogens and send out chemical signals to recruit other cellular soldiers. [3]
鋅還可幫助我們身體的物理屏障 (如器官上的細胞) 更能抵抗入侵，並確保巨噬細胞的正常功能，發出信號，招募其他細胞士兵。 [3]
Zinc is a gatekeeper of immune function. It moves both inside and outside our cells. For example, during an infection, blood levels drop as zinc is siphoned out of the bloodstream into cells that help launch an immune response.
Zinc also appears to be involved in making physical barriers — such as the cells that line our organs — more resistant to invasion, as well as ensuring the proper functioning of macrophages, key white blood cells that gobble up pathogens and send out chemical signals to recruit other cellular soldiers. [3]
鋅是一種抗氧化劑並具有抗炎作用。鋅可激活抗氧化分子和蛋白質，並降低促氧化酶的活性。 鋅與維生素 C 在感染期間一起能為身體提供互補的抗氧化保護 [4][5]。
Zinc is an antioxidant and has anti-inflammatory actions. Zinc activates antioxidant molecules and proteins and reduces the activity of oxidant-promoting enzymes. Together with Vitamin C, they provide complementary antioxidant protection to high levels of oxidative stress during infection [4][5].
Zinc is an antioxidant and has anti-inflammatory actions. Zinc activates antioxidant molecules and proteins and reduces the activity of oxidant-promoting enzymes. Together with Vitamin C, they provide complementary antioxidant protection to high levels of oxidative stress during infection [4][5].
鋅對骨髓的干細胞製造淋巴細胞（及隨後分化的 B 和 T 淋巴細胞）的過程有關鍵作用。鋅保持T 淋巴細胞的正常運作、B 淋巴細胞產生抗體以及 B 和 T 淋巴細胞之間的有效相互作用。 這些細胞負責抗體的產生、直接殺死病毒感染的細胞和腫瘤細胞，及調節免疫反應。[5][6]
Zinc is essential for the process that causes stem cells in the bone marrow to form lymphocytes (for the subsequent differentiation into B- and T-lymphocytes). It is also required for the proper functioning of T-lymphocytes, for the production of antibodies by B-lymphocytes, and for efficient interaction between B- and T-lymphocytes. These cells are responsible for antibody production, direct cell-mediated killing of virus-infected and tumour cells, and regulation of the immune response. [5][6]
Zinc is essential for the process that causes stem cells in the bone marrow to form lymphocytes (for the subsequent differentiation into B- and T-lymphocytes). It is also required for the proper functioning of T-lymphocytes, for the production of antibodies by B-lymphocytes, and for efficient interaction between B- and T-lymphocytes. These cells are responsible for antibody production, direct cell-mediated killing of virus-infected and tumour cells, and regulation of the immune response. [5][6]
如何攝取鋅
How to get Zinc
鋅是一種身體必需的礦物質，你可以從飲食中獲取鋅。 紅肉和家禽可以提供大部分鋅。
Zinc is an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement.
You can obtain zinc from your diet. Red meat and poultry can provide the majority of zinc.
Zinc is an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement.
You can obtain zinc from your diet. Red meat and poultry can provide the majority of zinc.
植物性食物中鋅的生物利用度較低
Lower bioavailability of Zinc in plant foods
不過，雖然許多穀物和植物性食物是鋅的良好來源，但植物性食物中鋅的生物利用度較低，因為穀物、豆類等有植酸鹽，它會與鋅結合並抑制其吸收。我們身體會從動物性食物中吸收鋅吸收得更好。 [7]
Phytates is a substance that present in whole-grain breads, cereals, legumes. It binds zinc and inhibit its absorption. Thus, the bioavailability of zinc from grains and plant foods is lower than that from animal foods, despite many grain- and plant-based foods are still good sources of zinc [7]
Phytates is a substance that present in whole-grain breads, cereals, legumes. It binds zinc and inhibit its absorption. Thus, the bioavailability of zinc from grains and plant foods is lower than that from animal foods, despite many grain- and plant-based foods are still good sources of zinc [7]
膳食補充劑
Dietary supplements
市面的補充劑含有多種形式的鋅，包括葡萄糖酸鋅 (zinc gluconate)、硫酸鋅 (zinc sulfate) 、吡啶甲酸鋅 (zinc picolinate) 和乙酸鋅 (zinc acetate)。
而你要注意，美國國立衛生研究院認為成人的每天上限劑量為40 毫克鋅。 根據萊納斯鮑林研究所，如果你每天從所有來源—包括補充劑和食物—攝入超過 40 毫克的鋅就會變得有毒。因此，在你服用補充劑之前，請審視你的飲食所能進食到的鋅含量，以並確保你的補充劑劑量不會超過你需要的量 [2][8]。
Supplements contain several forms of zinc, including zinc gluconate, zinc sulfate, zinc picolinate and zinc acetate.
The National Institutes of Health considers 40 mg of zinc a day to be the upper limit dose for adults. All forms of zinc - from supplements and food - can become toxic if you consume more than 40 milligrams daily from all sources, according to the Linus Pauling Institute. So, before you take any zinc supplement, track the amount of zinc consumed through your diet and ensure the dose of your supplement doesn’t add more zinc than you need [2][8].
而你要注意，美國國立衛生研究院認為成人的每天上限劑量為40 毫克鋅。 根據萊納斯鮑林研究所，如果你每天從所有來源—包括補充劑和食物—攝入超過 40 毫克的鋅就會變得有毒。因此，在你服用補充劑之前，請審視你的飲食所能進食到的鋅含量，以並確保你的補充劑劑量不會超過你需要的量 [2][8]。
Supplements contain several forms of zinc, including zinc gluconate, zinc sulfate, zinc picolinate and zinc acetate.
The National Institutes of Health considers 40 mg of zinc a day to be the upper limit dose for adults. All forms of zinc - from supplements and food - can become toxic if you consume more than 40 milligrams daily from all sources, according to the Linus Pauling Institute. So, before you take any zinc supplement, track the amount of zinc consumed through your diet and ensure the dose of your supplement doesn’t add more zinc than you need [2][8].
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