When was the last time you got over a cold in record time? When was the last time you looked in the mirror and felt as though your skin glowed with health and wellness (or lack thereof)? Zinc is a mineral that, if applied correctly, can make a world of difference to one’s overall health and wellness. From immune support to that sheen of healthy hair, zinc is found in much of what we eat—nuts, meat, beans—and in supplemental form. But why should we be taking it, and what benefits will it bring to our daily lives?
Zinc is a mineral that cannot be generated within one’s body; thus, it must come from outside food sources or supplementation. Zinc plays a part in various roles within the body, from cell regeneration and wound healing to supporting the senses to having mood-stabilizing properties. Insufficient amounts of zinc can cause lethargy, increased sickness, and other signs of unhealthy existence, such as brittle nails. Thankfully, it’s easy to intake but highly effective. This article’s goal is to evaluate how and why zinc would benefit your life in various ways and validate how easy it is to ensure adequate levels in your system. Let’s learn about all the benefits of zinc and why it’s essential to good health.
Why Zinc Is Important to the Body
Zinc is one of the many micronutrients that assist our bodily function, like a support staff worker that no one sees but everyone feels when they’re gone. Zinc is a trace mineral, which means that our bodies only need small amounts. However, those small amounts facilitate so much. Zinc is involved in any critical body function from protein formation to immune response. You would miss it in as little as a few days of deficiency.
Research suggests that such minerals like zinc are important because they facilitate cellular communication. Zinc is the glue that holds everything together. For example, zinc assists in DNA formation. Therefore, without zinc, metabolism and repair are impaired, and growth and immunity suffer. These deficiencies make people fatigued and improper healers.
Zinc is also related to other nutrients in the body; for instance, zinc aids in vitamin A absorption, which is good for vision and skin health. Zinc is a bit of a go-between. It’s found in many animal sources such as beef, chicken, and shellfish, but also in pumpkin seeds; for vegetarians, beans and whole grains have zinc. The key is to check the daily recommended value because zinc is not stored in the body.
Zinc Boosts Your Immune System
Know that one person who never gets sick no matter how many germs the subway has or how many people cough next to them? Maybe they’ve been getting enough zinc. This mineral is essential to ensuring your immune system works properly. It stops the body from getting sick by fighting off potential germs like viruses and bacteria before they set in.
Zinc is essential for cold recovery. That’s why your neighborhood pharmacy is stocked with zinc lozenges. Zinc boosts levels of recovery when administered early. It stops the cold virus from replicating in the cells and simultaneously reduces inflammation—when the immune response greatly overreacts to an infection and causes more damage.
Zinc is essential in cold and flu season. A zinc deficiency means a compromised and vulnerable immune system, which results in more colds. This is why children, the elderly, and those constantly stressed should pay attention to their zinc levels. Foods that are high in zinc are oysters, red meat, and chickpeas, which help boost the immune system. Not much is needed—just enough for residual protection.
Zinc Promotes Healthy Skin and Hair
You also need zinc when it comes to your hair. It’s excellent for a healthy scalp; if you find yourself flaking a lot or itchy, this could be a sign. If your hair isn’t growing in the quality that’s satisfying, you may be missing out. Some good food sources for zinc include almonds, spinach, and eggs. You’ll find your hair fuller over time and your skin softer over time. Who wouldn’t want that?
Zinc Helps You Heal Faster
Have you ever noticed how long a scrape on your knee takes to heal? It shouldn’t take that long unless you’re low on zinc, as zinc helps you heal faster. It helps repair damaged tissues.
If you have a cut, your body has to produce new skin cells to fill the gap. Zinc fulfills this requirement by facilitating new cellular production and repair. Furthermore, zinc encourages a decrease in inflammation so that a little cut doesn’t get too inflamed. If you don’t have enough zinc, a little cut could take longer to heal or become infected. For an elderly person who may not heal as quickly, zinc can be beneficial to help the body get back on track. This is why baby rash cream and burn ointment often contain zinc oxide—it helps the body heal skin more efficiently. Therefore, when you have a cut, try consuming some turkey, lentils, or yogurt to encourage your body’s healing process to work more effectively.
Zinc Helps You Taste
Zinc helps you taste and smell. Did you know? When you’re deficient in zinc, food tastes bland and flowers don’t smell as good—although that might be a good thing. These are things you may not appreciate until they’re working at a diminished sensory level. Sensory taste buds and olfactory senses rely on zinc.
Low levels of zinc can reduce taste; when food doesn’t taste good, who wants to eat it? This is a common phenomenon among older adults who are low on zinc. An extra ounce of shrimp in that stir fry, a half cup of quinoa on your salad, or three more cashews at lunch go a long way. A slight addition to your daily intake can bring your desire to eat—and smell—back to life.
Zinc Helps Kids Grow
If you have children—or are pregnant—this mineral should be on your radar. Zinc is essential for healthy growth and development in children and adolescents. It helps them grow healthy and strong from the inside out.
Zinc is important for pregnancy as well. It supports fetal development while keeping mothers healthy—in some studies, deficient pregnant women experience more fatigue and give birth to babies not growing properly. Therefore, it’s no wonder that prenatal vitamins contain zinc, something mothers and babies need.
Zinc is required for children for everything from bone growth to an active immune system when exposed to germs at school. Teenagers also need a steady supply of zinc as their bodies grow quickly. Note that lean meats and cheese or fortified cereals will keep levels up for children. If you have an infant with a more limited palate, basic snacks with peanut butter or sunflower seeds can help sneak in some zinc into their diets.
Zinc Can Boost Mental Wellbeing
Have you been anxious or feeling blue? Zinc can assist with that as well. This mineral is required for proper brain functioning, which means it can impact how you feel and go about your day. While it’s not a magic bullet, it is definitely necessary.
Zinc facilitates neurotransmitter communication, which means it helps keep you on an even keel. Where zinc is deficient, people report higher anxiety and attention issues. They’re easily annoyed, as if their brains are missing the element needed to form proper equilibrium.
Zinc can help maintain a stable mood long-term—dark chocolate (in moderation!), beef, or even kidney beans. Paired with good sleep habits and a little exercise, it’ll have you feeling pepped up and in a good mood. From a mineral? Incredible!
Zinc Helps Protect Your Eyes
You use your eyesight daily, and zinc ensures they’re working effectively. Zinc is a crucial component of eye health to help preserve your eyesight as you get older. It’s like protective gear for your senses.
Your eyes are full of zinc—especially in the part responsible for central vision. Zinc prevents the eyes from oxidative stress, whether due to sun exposure or too much time in front of a computer screen. Notice if you find yourself with fatigued eyes or night blindness; it’s a sign that you do not have enough zinc.
As you get older, it’s even more important to keep up with zinc levels to prevent degenerative eyes. Luckily, fish, eggs, and peas all boast high amounts of this mineral and are easy to consume. Making the effort to add them to your plate will boost your chances of keeping your eyesight in the future.
Where to Get Zinc in Your Diet?
Now that you know how easy it is to get zinc and how effective it can be, you may be wondering where to get it from. The good news is that you can easily add zinc to your diet by cooking with everyday ingredients. There’s no need for an expensive supplement—just a little meal planning.
The best sources of zinc come from meat and seafood. The most reliable sources include beef, chicken, pork, and shellfish—yes, oysters and crab. For those who are vegetarian or vegan, there are many good sources from plant-based options. Beans, lentils, nuts, and seeds are all solid sources. Pumpkin seeds and chickpeas are the most prevalent.
Whole grains, dairy, and fortified cereals are zinc sources too. But your body more easily absorbs zinc from animal sources. So if you’re vegetarian or vegan, such foods should be complementary. In addition, pairing foods high in zinc with citrus can help your body utilize the mineral better. So a bowl of oatmeal for breakfast with nuts and orange slices on top is an excellent way to start your day loading up on zinc.
How much do you need? Relative to age and activity levels, it varies, but essentially most men and women can use a little every day. Kids may require a smidge more. Pregnant women may require a smidge more. Older adults may require a smidge more. If you’re unsure, check with a doctor or just do an informal assessment over a few days to see if you meet your intake goals. You might be surprised at how simple it is.
Symptoms of Zinc Deficiency
How do you know if you need more zinc? Your body will let you know. Signs and symptoms of zinc deficiency can tip you off before it’s too late.
For example, if you’re always getting sick—catching a cold or flu every season or having that lingering cold that’s been going around for weeks—your zinc levels may be low. Skin issues also indicate deficiencies. Acne, rashes, and wounds that won’t heal are symptoms. Similarly, for some, hair that falls out easily and/or nails that are brittle signal a problem.
Finally, feeling tired all the time, struggling to focus, and in some cases, not being able to smell or taste are signs of needing more zinc.
Are Zinc Supplements Right for You?
But before you rush out to purchase a supplement, think about your circumstances. Are you busy? Do you fail to get a regular intake of zinc through food with animal products? In what way would a supplement benefit you?
Supplements like zinc tablets and lozenges offer an easy and quick intake of zinc into your system. They work wonders if you’re presently experiencing a cold or if your diet is limited. For individuals who are vegetarians or suffer from medical effects, the inadequacy might be from food alone, and supplements fill the void.
But don’t indulge. Too much zinc can cause problems like stomach issues or reducing the absorption of other vitamins and minerals. Follow appropriate dosages based on what’s on the bottle and consult a physician if you are ever concerned about how much supplementation is appropriate. It’s also good practice to take zinc with food to avoid an upset stomach.
The best of both worlds? Use supplementation as an adjunct source, not a primary source, for your zinc needs. Make an effort to get your zinc content via food from a balanced diet full of zinc-containing options, using supplementation as needed; this way, you get the best of both worlds.
Conclusion
Zinc might not be the nutrient that gets everyone talking, but it certainly provides health benefits. From immune enhancement to dermal benefits, sensory feedback and wound healing, mood moderation and ocular efficiency in aging, this micronutrient is essential for all life stages, be it parental nutritional care for childhood development or adult nutritional care for the maintenance of quality health. In addition, it’s simple to obtain—only a few servings of nuts, meats, and legumes will suffice—and one’s body will reflect whether or not it’s obtained from November through symptoms of excess (frequent illness or dermal concerns signal insufficiencies). Thus, for those adults looking for additional benefits from zinc vitamins, just be sure to take them correctly.
So, what’s the plan from here? By the end of the week, take inventory of your meals. Are you getting enough zinc? If not, try to throw in a few here and there, like eggs for breakfast or those chickpeas in your midday salad. You’ll feel better, look better, and have more energy. And who doesn’t crave more energy—or perhaps just an even better smile? Zinc is the perfect mineral to show that it doesn’t take much to go a long way. So why not start today?