Zinc: what it is for, how to use it, rich foods and deficiency

Zinc: what it is for, how to use it, rich foods and deficiency. In addition, Zinc is a nutrient that supports growth during childhood and the immune system.

Low levels of zinc can increase the risk of illness and disease.

Zinc is a component of more than 300 enzymes, for example, involved in the synthesis and metabolism of proteins , carbohydrates and fats, as well as some vitamins and minerals.

In other words, it’s a really important mineral that we need to make sure we’re consuming in our diet.

For those who exercise a lot, zinc is one of the most important minerals as it helps maintain protein and fat metabolism and is therefore important for both combustion and muscle growth.

Zinc is important for our immune system and cell division, but it also helps protect our proteins and fats from oxidation.

This is because it acts as an antioxidant that helps protect us and our cells from free radicals .

What is zinc?

Zinc is one of the most important minerals for those who exercise hard and both who want to keep their fat burning and muscle growth at their peak.

It is also important for cell division, hormone regulation, the immune system , metabolism (fat burning) and a number of different protein functions.

Parts of the eye, like the male prostate, contain the most zinc , but so do the brain, muscles, and skeleton.

The mineral is still counted as an antioxidant because it is part of enzymes that have antioxidant effects, so it is necessary for all these parts to function normally.

Recommended intake of zinc

Adequate zinc intake is especially important for children because it plays a role in their development.

The following table shows the recommended daily allowance of zinc, based on a person’s age and gender:

During pregnancy and breastfeeding, a higher intake of zinc is needed, as newborns and children up to 6 months get zinc through breast milk.

What is zinc used for?

Zinc is a nutrient found throughout the body, it helps the immune system and metabolism to function.

It is also important for wound healing and your sense of taste and smell.

With a varied diet, your body usually gets enough zinc.

Food sources include chicken, red meat and fortified breakfast cereals.

Health benefits of zinc:

1. It is a powerful antioxidant:

Zinc is also an antioxidant . This means it can seek out and defuse potentially dangerous free radicals .

Free radicals are by-products of cellular metabolism and potentially responsible for a staggering list of diseases and disorders.

2. Helps in weight loss:

When it comes to losing weight , the mineral is almost indispensable.

It has been directly associated with reduced appetite, so so-called “overeating” can be avoided. In addition, it also has an effect on the hormone ghrelin.

This hormone tells the body when something has to be eaten again, whether it is necessary or not…

3. Improves mental functioning:

Research has shown that zinc has a huge influence on mental functioning.

In combination with vitamin B6, the mineral ensures the proper functioning of neurotransmitters. The latter provide communication between the brain and the body.

But also in the so-called hippocampus, which controls our thinking and memory, there are high concentrations of zinc .

This clearly indicates how important the mineral is for your cognitive functions.

4. Treats Eczema:

Eczema is a chronic skin condition , and in many cases, a lack of zinc is the basis of this unpleasant condition.

The mineral plays a very important role in the healing process of chronic infections. In addition, it also helps the body with the body’s self-healing ability.

Rebalancing the mineral content in the blood is therefore of great importance.

5. Slows down the progression of macular degeneration

This eye disease, which tends to get worse with age, can be treated with some essential vitamins and minerals, including zinc, according to the Cleveland Clinic ^[1] .

A systematic review published in Investigative Ophthalmology & Visual Science ^[2] suggested that supplementation with a zinc-containing supplement (a specific type of multivitamin supplement) may prevent its progression.

This could be because zinc plays a key role in retinal health or because older adults are more at risk of zinc deficiency , according to a study published in April 2019 in Antioxidants.

Study recommends consulting your doctor to see if zinc supplementation should be part of your treatment plan. ^[3]

6. Wound healing

Zinc plays an important role in maintaining healthy skin.

People with long-lasting sores or ulcers often have low levels of zinc. ^[4]

Health care professionals may recommend zinc supplements for people with persistent sores.

Study noted that zinc plays a key role in all phases of wound healing, from skin repair to infection prevention.

The authors call for further studies to identify precisely how zinc works in wound healing. That, they say, could lead to new treatments for hard-to-heal wounds.

7. Chronic disease

Zinc has antioxidant properties. As such, it can help reduce oxidative stress.

Scientists believe there is a link between oxidative stress and chronic diseases such as hypertension, diabetes and other aspects of the metabolic syndrome. ^[5] [6]

ResearchTrusted Source from 2018 suggests zinc may help prevent metabolic syndrome.

They recommend further studies to identify how zinc affects health and to see if supplementation can be useful as a therapy.

8. Sexual health

Low levels of zinc can lead to delayed sexual development, fertility problems and other sexual health problems in men.

The authors of a 2018Trusted Source research describe zinc as essential for male sexual health. Reasons for this may include zinc’s functions as an antioxidant and hormone balancer.

However, while zinc deficiency can have a negative impact, too much zinc can lead to toxicity, which can be harmful to sperm.

Anyone considering using zinc supplements to support their sexual health should speak with a doctor.

There is some evidence that zinc may help treat some skin conditions as it plays a role in wound healing.

Research suggests zinc may help treat:

• Acne vulgar,
• Suppurative hydradenitis,
• atopic dermatitis,
• Diaper dermatitis.

9. The common cold

Studies conducted in 2011 suggest that zinc lozenges can help shorten the duration of the common cold, but only with daily doses of more than 75 milligrams (mg). ^[7]

Overall, studies looking at the use of zinc for colds have been of poor quality. There is no reliable evidence that taking zinc prevents colds.

Talk to a doctor before using nasal sprays or gels that contain zinc, as the damage can be long-term or permanent.

Zinc and COVID-19

Some researchers have suggested that maintaining adequate levels of zinc could offer some protection against COVID-19.

A 2020 review notes that zinc helps boost the immune system and maintain mucous membranes.

People with zinc deficiency appear to have a higher risk of various infections, including pneumonia. ^[8]

It is important to note, however, that while zinc can improve a person’s overall health and ability to resist disease, there is currently no evidence that it can prevent or treat COVID-19.

Also, some zinc products can cause a permanent loss of sense of smell.

Zinc Deficiency:

As the mineral is a very important part of incalculable processes in your body, there are also many symptoms that show a lack of it.

Of course, you don’t say you have all the symptoms, but if you recognize yourself in a number, that could be a reason to adjust your diet or make an appointment with your doctor.

This is a list of the most common symptoms of a deficiency:

• hair loss ;
• diarrhea ;
• White spots under the nails;
• fatigue ;
• Pale skin;
• weight loss ;
• rough skin;
• loss of smell;
• loss of taste;
• night blindness;
• Depressed feelings;
• Slow and poor healing of wounds;
• Low blood pressure;
• Loss of appetite ;
• Delayed bone growth;
• Delay in the growth process.

Excess Zinc :

There have been no reports of adverse effects as a result of eating too much zinc from naturally occurring foods.

Long-term intake of its supplement in excess of the body’s needs have been shown to suppress the immune system, decrease HDL (“good”) cholesterol and reduce the state of copper in the body.

Summary

Zinc is essential for health and plays a key role in child development, the immune system, wound healing and other functions.

It’s best to get zinc from foods such as beans, seafood, and fortified products.

The doctor may prescribe supplements if there is a risk of deficiency.

People who are pregnant, breastfeeding or following a plant-based diet need extra zinc.

However, as always, check with a doctor before using a supplement.