5 The benefits of zinc for your health and in what foods you can find it.
Zinc is a vital metal for our health, which helps in growth, DNA synthesis, immune function, And much more.
This essential nutrient is not produced by the human body nor can it be stored. Hence, It is crucial to get a steady amount through our diet.
Zinc is naturally found in a wide variety of both plant and animal foods, while a number of foods that do not contain this metal are often fortified with synthetic forms of zinc. You can, also, to Take Zinc Supplements or Multiple Nutrient Supplements That Provide Zinc.
Due to its role in immune function, Zinc is also added to some nasal sprays, lozenges and other natural cold remedies.
Health benefits
Zinc is a vital metal that our body uses in countless ways, among which:
- Gene expression
- Enzymatic reactions
- Immune function
- Protein synthesis
- DNA synthesis
- Wound healing
As a nutrient that takes part in a number of critical processes in the human body, Zinc has very significant benefits for our health:
#1 Strengthens the immune system
Zinc keeps your immune system strong.
Because it is essential for the function of immune system cells and cellular signaling, a deficiency can lead to a weakened immune response.
Zinc supplements stimulate specific immune cells and reduce oxidative stress.
Indicatively, a review of seven studies showed that taking 80-92 mg of zinc daily, can reduce the duration of colds up to 33%.
In addition, Zinc supplements significantly reduce the risk of infections and promote the immune response in older adults.
#2 Accelerates wound healing
Zinc is commonly used in hospitals as a treatment for burns, some ulcers and other skin injuries.
Because this metal plays a critical role in collagen synthesis, immune system function and inflammatory response, is essential for proper healing.
In fact, your skin holds a relatively high amount - approx 5% - the zinc content of your body.
While a lack of zinc can slow down wound healing, Zinc supplementation can speed up healing in people with wounds.
#3 It may reduce the risk of certain age-related diseases
Zinc can significantly reduce the risk of age-related diseases, such as pneumonia, macular infection and degeneration (AMD).
It can also relieve oxidative stress and improve the immune response by boosting the activity of T cells and natural "killer" cells., which help protect your body from infection.
Adult adults receiving zinc supplements experienced response to influenza vaccination, reduced the risk of pneumonia and increased mental performance.
#4 It can help treat acne
Acne is a common skin disease that is thought to affect up to 9,4% of the world population.
Acne mainly affects the oil-producing glands, bacteria and inflammation.
Studies show that both topical and oral zinc treatments can effectively treat acne by reducing inflammation, inhibiting the growth of P bacteria. acnes and suppressing the activity of the sebaceous glands.
People with acne tend to have lower levels of zinc. Therefore, Supplements can help reduce symptoms.
#5 Reduces inflammation
Zinc reduces oxidative stress and lowers the levels of certain inflammatory proteins in your body..
Oxidative stress leads to chronic inflammation, a factor that contributes to a wide range of chronic diseases, such as heart disease, cancer and mental decline.
Symptoms of insufficiency
Zinc deficiency is difficult to detect using laboratory tests, due to the body's strict control over zinc levels. So, you may still be deficient even if the tests indicate normal levels.
Those who are in danger from zinc deficiency include:
- People with gastrointestinal diseases such as Crohn's disease
- Vegetarians and vegans
- Pregnant and breastfeeding women
- Older infants who exclusively breastfeed
- People with sickle cell disease
- People who are malnourished, including those with anorexia or bulimia
- People with chronic kidney disease
- Those who abuse alcohol
Her symptoms severe deficiency zinc include reduced growth and development, delayed sexual maturity, skin rashes, chronic diarrhea, reduced wound healing and behavioral problems.
Her symptoms mild insufficiency zinc include diarrhea, reduced immunity, hair thinning, decreased appetite, mood disorders, dry skin, fertility problems and reduced wound healing.
Doctors consider other risk factors - such as poor diet and genetic factors - along with blood tests when determining if you need supplements..
Food sources
Many animal and plant foods are naturally rich in zinc, making it easy for most people to consume sufficient amounts.
Foods with the highest zinc content include:
- Shellfish: oysters, crabs, mussels, lobsters and clams
- Meat: calf, pork and lamb
- Poultry: turkey and chicken
- Fish: sardine, sardines and salmon
- Legumes: chickpeas, lentils, black beans, beans etc..
- Nuts and seeds: Pumpkin seeds, cashews, hemp seeds etc..
- Dairy products: milk, yogurt and cheese
- Eggs
- Whole grains: Oats, quinoa, brown rice etc..
- Some vegetables: mushrooms, cabbage, peas, asparagus and beet greens
Animal products, such as meat and shellfish, contain high amounts of zinc in a form that your body easily absorbs.
Keep in mind that zinc is found in plant sources, such as legumes and whole grains, absorbed less effectively due to other herbal compounds that inhibit absorption.
While many foods are naturally high in zinc, certain foods - such as ready-to-eat cereals, snack bars and baking flours - enriched with zinc.
Toxicity and dosage recommendations
Just like a lack of zinc can cause health complications, Excessive intake can also lead to negative side effects.
The symptoms toxicity include:
- Nausea and vomiting
- Loss of appetite
- Diarrhea
- Abdominal cramps
- Headaches
- Decreased immune function
- Reduced levels of "good" HDL cholesterol
Excessive zinc intake can also cause deficiencies in other nutrients, such as the absorption of copper and iron.
To avoid overconsumption, stay away from high doses of zinc supplements, unless recommended by a doctor.
THE recommended daily intake (RDI) is 11 mg for adult men and 8 mg for adult women.
The pregnant and the breastfeeding women must consume 11 and 12 mg the day, respectively.
Unless a medical condition prevents absorption, you should easily reach the RDI for zinc only through diet.
The upper tolerable level for zinc it is 40 mg the day. However, this does not apply to people with zinc deficiency, who may need to take high-dose supplements.
If you are taking supplements, choose absorbable forms such as zinc citrate or zinc gluconate. Stay away from zinc oxide, which is minimally absorbed.
Source: vita.gr
