Spotlight on Zinc
Zinc is an often overlooked mineral that plays a vital role in keeping our bodies functioning at their best. It is a trace mineral meaning we only need a small quantity. From supporting your immune system to aiding wound healing, see below to learn more ways that zinc helps the body to work at its best.
Zinc is essential for:
Immune Function: Zinc helps activate enzymes that break down pathogens, keeping your immune system working as it should.
Wound Healing: Including reducing inflammation, reducing bacterial growth, and restoring the wound surface.
DNA and Protein Synthesis: Zinc is essential for cell division and growth.
Sense of Taste and Smell: A zinc deficiency can dull these senses.
Energy and Metabolism: Zinc is an essential co-factor in cellular metabolism, including the breakdown of carbohydrates for energy.
Antioxidant properties: Zinc helps to protect cells from damage caused by free radicals.
Eye health: Zinc may help slow the progression of age-related macular degeneration.
Are You Getting Enough Zinc?
Zinc deficiency can be fairly common, especially in individuals who follow restrictive diets, have digestive disorders, or are pregnant or breastfeeding. Symptoms of deficiency include:
Frequent infections
Slow wound healing
Loss of appetite
Hair loss
Best Sources of Zinc
The good news is that zinc is widely available in many foods. Here are some of the best sources:
Animal-Based Sources: Oysters (the richest source), beef, chicken, and eggs.
Plant-Based Sources: Pumpkin seeds, chickpeas, lentils, and cashews.
Fortified Foods: Some cereals and plant-based milks are fortified with zinc.
How Much Zinc Do You Need? The recommended daily intake of zinc varies by age and gender, but for most adults, it’s around 8-11 mg per day. Pregnant and breastfeeding women may need slightly more.
Can You Have Too Much Zinc? As with most nutrients, more isn’t always better. Excessive zinc supplementation can interfere with the absorption of other important minerals like copper and iron, leading to imbalances. This is why a food-first approach is always best, as the body can eliminate excess zinc from food more easily.
Zinc may only be needed in very small amounts, but it’s essential to optimal human health. By eating a balanced diet including the above foods regularly, you can ensure your body gets the support it needs to thrive.