Zinc is ‘The unsung hero ‘ and is a mineral vital for normal body function, it is an antioxidant that supports immune function and helps in the synthesis of DNA. Zinc is a micronutrient that supports normal growth, and development during pregnancy, childhood and adolescence. Along with anti-inflammatory properties, the mineral is essential for the skin and wound healing. It is an essential mineral found in the body’s cells, which helps in healing wounds and fighting against pathogens. Normally healthy men must have 2.5 g and women must have 1.5 g of zinc in the body.
In this article, we will explore the various advantages of Zinc.
10 Possible Benefits of Zinc
Zinc is an essential micronutrient that offers many benefits mentioned below.
-
Support To the Immune System
Zinc is a robust mineral for the immune system, it is very helpful in the development of immune cells, protects the body from pathogens (they can make you sick!) and regulates the immune response of the body.
-
Helps To Boost Bone Strength
It is an essential mineral for building and maintaining strong bones for years to come. It prevents fractures and brittle bone conditions such as osteoporosis. The mineral also supports the cell’s activity which is responsible for bone formation. Zinc also regulates the remodelling process of bones that occurs throughout life.
-
Important for Smell and Taste
Zinc helps to maintain the taste buds and olfactory receptors (through this a person can perceive taste and smell). If appetite is an issue, Zinc can be helpful as the mineral can increase the sense of aroma and taste.
-
Improves Fertility In Men and Women
Zinc is an important mineral that can regulate and support ovarian function in women, it also impacts the hormonal balance of the body. The mineral also plays an important role in sperm production and maintaining healthy testosterone in men.
-
Reduces Inflammation
Zinc reduces inflammation that can increase the risk of type 2 diabetes, obesity and certain types of cancer.
-
Helps in Healing Wounds
The mineral helps in healing wounds better and faster as it helps with collagen formation and also maintains overall cellular health.
-
Good For Your Brain
The chemical element in Zinc supports the cognitive process and neurotransmitter function of the brain. It may also protect an individual against age-related cognitive decline such as Alzheimer’s.
-
It Is Crucial for Heart Health
Zinc maintains healthy blood vessels and regulates blood pressure which by default results in a strong heart and smooth blood pumping process.
-
Balances the Blood Sugar Level
The mineral is involved in the release, storage and synthesis of insulin in the body. This keeps a check on diabetes and maintains the mood and energy level of the body.
-
DNA Synthesis
Zinc is an essential mineral which helps in the process of protein production, cell division and DNA synthesis. These processes set a foundation for bone maturation and development which aids in healthy growth during important stages of life.
Symptoms Of Deficiency of Zinc
Although it is a micronutrient that is available in a small amount in the body, its deficiency can cause the following chronic health conditions:
- Hair loss
- More frequent infections
- Wounds take longer to heal
- Diarrhoea
- Vomiting
- Loss of appetite
Few Considerations About Consuming Zinc| Side Effects
There are a few things we must always keep in mind about consuming zinc and they are:
- If pregnant, always take the advice of a doctor before consuming it.
- If suffering from any heart ailment, consume zinc only if prescribed by the doctor.
- The consumption of zinc must not be greater than 40 mg, consuming in high amounts may cause vomiting and stomach pain.
- When applied on the skin, zinc may cause stinging, tingling, and burning.
Disease that Can be Cured Using Zinc
A list of the diseases that can be cured by zinc are:
- Acne vulgaris
- Hirandenitis suppurativa
- Atopic dermatitis
- Diaper dermatitis
Food Sources of Zinc
Food sources that are rich in Zinc:
In Conclusion,Zinc, like most micronutrients, is needed in a very small amount by our body. Consuming natural food items including our regular balanced diet is more than enough to give our body its daily dose of Zinc. At times, due to many health concerns like heart ailments or special conditions like pregnancy, doctors prescribe Zinc supplements to their patients. But like most supplements, always take expert advice before consuming it.
| Items | Preparation Suggestion | Quantity (in mg) |
|---|---|---|
| Peanuts (30 gms) | Dry Roast | 7 |
| Lentils (1.5 Cup) | Boiled | 12 |
| Rice (1.5 Cup) | Cooked | 6 |
| Egg (1 Unit) | Boiled | 5 |
| Kidney Beans or Rajma (1.5 Cup) | Boiled | 5 |
| Curd | As an accompaniment | 9 |
Benefits of Zinc: FAQs
Many studies have found that the micronutrient lowers the level of bad cholesterol (LDL) and maintains the good cholesterol (LDL) in the body.
Generally, zinc is good for diabetic patients, but it is advised to take the advise of doctors before consuming it.
Taking any type of supplements should be advised by a doctor/nutritionist first, especially during pregnancy.
