Health Benefits of Zinc, According to a Dietitian

What is Zinc?

Pure Zinc is a bright, silvery-white metal belonging to the transition group of chemical elements. In the human organism, zinc is generally regarded as an essential trace element.

It performs its function as a part of various enzymes and transcription factors involved in executing gene expression at the molecular level. Besides, it is necessary for numerous biochemical reactions of catalysis and also for maintaining structural integrity in proteins and cell membranes.

The human body contains a total quantity of approximately 2-3 grams of zinc, distributed among various tissues and fluids. The highest amount has been recorded in muscles, bones, skin, and the liver. Zinc contributes to critical activity in the central nervous system, particularly in the hippocampus and cerebral cortex, areas responsible for learning and memory.

Recommended Dietary Allowance

The daily requirement is as follows, considering age, sex, and life stage:

• Adult males: 11 mg/day
• Adult women: 8 mg/day
• Pregnant women: 11-12 mg/day
• Lactating women: 12-13 mg/day.

Please note that this is just a general guide. Your individual needs may vary depending on what you eat and any health conditions you may have, among other factors.

Health Benefits of Zinc

Strengthens Immune System

Ever wonder why zinc lozenges become popular during the cold season? Well, that's because zinc acts as somewhat of a personal trainer to your immune system. It helps in the development and activation of T-lymphocytes-white blood cells that play a central role in the fight against infections.

But it doesn't stop there: zinc also has been shown in studies to be able to help reduce the duration of a cold. So, next time those sniffles hit, reaching for zinc-heavy foods or a supplement may be just what you want to do.

Supports Skin Health and Wound Healing

Got a cut or scrape? Well, zinc has got your back. This mineral is involved with collagen synthesis, which is fairly important for wound healing. In other words, this is the construction worker of the skin, basically helping rebuild and repair.

But zinc doesn't stop working there: it's also been shown to help with acne and other skin disorders. Some studies have suggested that people suffering from acne have lower blood levels of zinc. If you are among those fighting blemishes, then you may want to consider increasing your intake of zinc.

Improves Cognitive Function

Your brain loves zinc, too! High concentrations of this mineral exist within the brain, aiding neurotransmitter function and assisting in learning and memory.

Some studies link zinc deficiency even to cognitive decline and disorders like ADHD. While more studies need to be carried out, it can be said that it is indeed good for the noggin to keep your zinc levels in check.

Aids in Reproductive Health

Hey guys, listen up! Zinc is gravely needed in the male reproductive system. It acts in testosterone production, which is highly important for the quality and quantity of the sperm. So, if you plan to have babies, never forget about zinc.

But it's not just for the guys. Zinc is also critical throughout pregnancy due to its role in proper fetal development. It plays a part in cell division and growth, and when a baby is developing, these processes take place at a frenzied rate.

Supports Growth and Development

Really, zinc is not referred to as an essential mineral for no reason at all. This is indeed a very important mineral that can assist in the growth and development of an individual, especially kids and adolescents. It participates in protein synthesis, as well as cell division, which are only two of the vital processes involved in growth.

Actually, stunted growth in children can be caused by zinc deficiency. So, make sure the small kids around you get enough of this mineral.

Zinc Deficiency Signs

How can a person know that if they are not getting enough zinc? Your body will give you the signal if your body lacks a sufficient amount of it. Common signs and symptoms of zinc deficiency may include:

• Weakened immune system-become sick frequently
• Hair loss
• Loss of appetite
• Wounds healing slowly
• Changes in taste or smell

Certain groups are more vulnerable to zinc deficiency. These include elderly individuals, those with specific forms of gastrointestinal disorders, pregnant women, and vegetarians because most zinc-containing foods come from animals. Zinc deficiency also can interfere with a child's growth and development, causing stunted growth and delayed sexual maturation.

Dietary Sources of Zinc

Zinc-rich foods

Fortunately, zinc is quite ubiquitous in the diet. Here are some of the best food sources of zinc:

• Oysters-the richest zinc foods!
• Meat and poultry
• Beans and legumes
• Nuts and seeds
• Dairy products
• Whole grains

Getting zinc from natural sources is usually the best option. The reason behind this is that your body is designed to absorb and utilize zinc from foods better than from any supplement. Moreover, in most cases, with zinc-rich foods, other nutritious components come in as a bonus and provide more value for money.

Zinc Supplements

Sometimes, despite our best efforts, we may not get enough zinc from our diet. That's when supplements can be really helpful. You might wish to add a little zinc supplementation in your life if:

• You are a vegetarian or vegan.
• You have a disorder that impairs the digestion and absorption of minerals
• You are pregnant or breastfeeding.
• You are over 60 years old.

It exists in many forms, such as zinc gluconate, zinc sulfate, and zinc citrate. The general Daily Value (DV) is usually 11-12 mg per day.

But, a word of caution-more is not always better. In high doses, queasy stomachs, including nausea and vomiting, can be present along with headaches. It also inhibits the absorption of various other essential minerals by the body. Always follow recommended dosages, and consult with your healthcare provider before starting any supplement.