Your overall health is heavily influenced by what you eat. It takes a combination of different nutrients to ensure that the body’s systems operate efficiently. One of these essential nutrients is zinc and there are many reasons to make sure that you get enough of it. Let’s look at what it is and how you can get the benefits of zinc in your diet.
What Is Zinc?
Zinc is what is known as an essential trace element. That basically means that you need it in your diet but only in relatively small amounts when compared to other nutrients. It also means that it’s not likely to be found naturally in large amounts either.
What Does Zinc Do For The Body?
Your body needs zinc for several of its functions. This includes maintaining the immune system, healing wounds, managing thyroid function, encouraging blood clotting, healthy development, manufacturing proteins, and guiding enzymatic reactions that aid in metabolism, digestion, as well as nerve function. Interestingly, zinc is also required for the proper functioning of your sense of taste and smell. Since the body doesn’t store zinc, it’s vital for you to get enough of it in your diet.
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What Is Zinc Good For?
Given how important zinc is to the body’s systems, it’s not surprising that it has several health applications. For example, those with colds might be encouraged to take zinc supplements or zinc lozenges to boost their immune system. If you have a cut or diarrhea, taking zinc supplements can help with that as well. Zinc can also be used topically in the form of zinc oxide. Creams that contain zinc oxide can be used to treat rashes, sunburn, and other skin irritations.
5 Health Benefits Of Zinc
Though this trace mineral has numerous benefits, these are 5 of the main ones that you should know.
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1. It Builds A Strong Immune System
Zinc has been shown to stimulate specific immune cells while reducing oxidative stress. The overall effect is a stronger immune system where you’re less likely to contract respiratory illnesses and can recover quickly if you get sick.
2. It Can Slow Vision Loss
Studies show that zinc can be effective in slowing vision loss in older adults. This is most likely for people who are dealing with age-related macular degeneration (AMD).
3. It Reduces Inflammation In The Body
Chronic inflammation in the body can cause illnesses such as heart disease, diabetes, and degenerative disorders. According to recent research, zinc can be effective in reducing inflammation and oxidative stress.
4. It Helps To Heal Wounds
Zinc is essential to collagen synthesis in the body. When combined with its anti-inflammatory and immune-boosting properties, this mineral can have a positive impact on healing your wounds.
5. It Can Help With Skin Conditions
Apart from helping to heal wounds, zinc can help with skin conditions like acne. Studies show that consuming it is more effective than simply applying it to the skin so it’s best to have it in your diet.
How Much Zinc Should I Take?
It can vary but generally, women should consume 8 milligrams of zinc per day and men should consume 11 milligrams daily. Ideally, you should be able to get all the zinc you need from your diet but your doctor can recommend supplements if that’s not possible. If you have any concerns, it’s a good idea to talk to your doctor before making any changes to your diet.
What Foods Have Zinc?
Zinc can be found in many animals and plants. However, animal-based foods contain the form of zinc that the body absorbs more easily. If you’re vegan or mainly consume plant-based foods, you may need to take a supplement. Some of the foods that have zinc include oysters, crab, mussels, lobster, beef, pork, turkey, chicken, sardines, salmon, eggs, dairy products, chickpeas, beans, whole grains, kale, and mushrooms.
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How Much Zinc Is Too Much?
Studies show that any quantity above 40 milligrams per day will negatively affect your health, At that level, other minerals such as copper will not be absorbed properly. If you take high doses of zinc at once, it can lead to stomach pain and vomiting. Too much zinc might even be fatal. It’s also important to note that zinc can interact with certain medications such as antibiotics, diuretics, and drugs that are used to treat cancer or HIV. Sometimes, people who take zinc supplements regularly experience indigestion, headaches, diarrhea, vomiting, and nausea.
Having the right amount of zinc in your diet has undeniable health benefits. Since it can have side effects and interact with medications that are used to treat chronic illnesses, you should talk to your doctor before making any changes.
