Zinc is a very important mineral for our body that improves the immune system.
It is essential for healing wounds and helps maintain the sense of taste and smell.
Discover the benefits of zinc in this post.
What is zinc?
Zinc is an essential mineral found in almost every cell of the body.
It stimulates the activity of about 100 enzymes.
These enzymes are the proteins that enable all chemical processes in the body to occur.
Zinc improves the immune system and is essential for wound healing.
It contributes to the maintenance of the sense of taste and smell and is necessary for the production of our genetic material.
Furthermore, it is extremely important for normal growth and development, during pregnancy, childhood and adolescence.
The benefits of zinc for the human body
The mineral zinc plays a crucial role in the synthesis of proteins and helps regulate immune system cell production in the body.
Zinc is mainly found in the strong muscles of the body.
It is found in particularly high concentrations in white and red blood cells, in the retina, in the skin, in the liver, in the kidneys, in the bones and in the pancreas.
The semen and prostate gland of men also contain significant amounts of zinc.
In the human body there are more than 300 different enzymes that require zinc to function properly.
Researchers believe that 3,000 out of 10,000 proteins contain this essential mineral.
A healthy person has 2-3 grams of zinc in their body at any time.
The body uses zinc in various metabolic processes.
It comes out of the body naturally with the urine, so it is very important to replenish the zinc pools in the body.
When you have a zinc deficiency, your body will experience various symptoms.
Most common symptoms of zinc deficiency
- Slowed growth and slowing of bone growth.
- Low bloodpressure.
- Loss of appetite and sense of smell and taste.
- Depression and fatigue.
- Hard, rough or pale skin.
- Diarrhea and weight loss.
- Hair loss.
- White spots under the nails.
- Impaired fetal development due to zinc deficiency in pregnant women.
- Delay in physical and sexual development and reduced sperm production.
- Night blindness.
- Skin ulcers, especially in the peripheral parts of the body.
- Damage to the immune system and increased susceptibility to infectious diseases.
When can a zinc deficiency occur?
Zinc deficiency occurs when consumption is insufficient or when zinc is not properly absorbed from the diet.
It can also occur during periods when the body has an increased need for zinc.
The health benefits of zinc
The main benefits of zinc are the regulation of the activity of the immune system.
Our body only needs very small amounts of zinc and it is essential for the activation of T lymphocytes (T cells).
T cells help the body in two ways:
controlling and regulating the immune response, and attacking infected or cancerous cells.
A zinc deficiency can seriously affect the functioning of the immune system.
According to a study published in the Journal of Clinical Nutrition, increased zinc deficiency causes susceptibility to a wide variety of pathogens.
Treatment of diarrhea
According to the World Health Organization, zinc pills stop diarrhea.
Moreover, another study confirmed that consuming zinc tablets for ten days is effective in treating diarrhea.
Moreover, it even helps prevent future appearance of the condition.
Benefits of Zinc for Learning and Memory.
A study at the University of Toronto found that zinc plays a crucial role in regulating the number of neurons that communicate with each other, influencing the way memories are formed and the ability to learn.
Treatment of colds
A study published in the journal Medicine for Lungs Enlargement found that zinc lozenges are effective in shortening the duration of colds by up to forty percent.
In addition, taking tablets or zinc syrup can be helpful in relieving the progression and severity of the common cold in healthy people when taken within a day of the onset of symptoms.
Benefits of Zinc for Healing Wounds
One of the benefits of zinc is that it helps protect the skin and mucous membranes.
A Swedish study has concluded that the topical application of zinc promotes the healing of a foot ulcer by reducing inflammation and the development of bacteria.
When zinc is applied to wounds, it corrects a local zinc deficiency and the wound heals completely.
Prevention of age-related macular degeneration (AMD)
This is evident from a study published in the journal Archives of Ophthalmology.
Zinc prevents damage to retinal cells and helps slow the progression of age-related degeneration and vision loss.
More benefits of zinc
Other benefits of zinc include treating acne and treating attention deficit hyperactivity disorder (ADHD).
It is also good for treating osteoporosis, psoriasis and pneumonia.
What is the daily recommendation for zinc consumption?
The daily recommendation for zinc consumption is:
Ages 7 months to 3 years: 3 milligrams per day.
Ages 4-8 years: 5 milligrams.
Ages 9-13 years: 8 milligrams.
Men 14 years and older: 11 milligrams.
Women aged 14-18: 9 milligrams.
Women 19 years and older: 8 milligrams.
Zinc sources in plant foods
Zinc is found in many plant foods, especially seeds, nuts, legumes and grains.
There is no miracle food (vegetarian or non-vegetarian) that can provide the necessary zinc consumption alone.
It is therefore important to ensure a variety of foods on the menu, the combination of which will provide the necessary amount of zinc, along with other necessary ingredients.
In case of a deficiency, supplements can also be used, but it is important to consume only the recommended amount, or according to the dietitian’s instructions, because too much (more than 2 grams) is toxic.
Too much zinc also impairs the absorption of other essential minerals.
Foods rich in zinc
Tahini contains 1.5-3.5 mg per tablespoon of raw tahini.
A cup of buckwheat flour contains 3.74 mg.
Pumpkin seeds (white seeds) contain 7.6 mg per 100 grams.
Sunflower seeds (black) – 5 mg per 100 grams.
Pine nuts – 4.1 mg per 100 grams.
Pistachios – 2.2 mg per 100 grams.
Cashew nuts – 5.4 mg per 100 grams.
Almonds – 3.4 mg per 100 grams.
Cooked chickpeas – 2.5 mg per glass.
Cooked lentils – 2.5 mg per glass.
Cooked Azuki Beans – 4.1 mg per cup.
Tofu – 1.6-4 mg per glass.
Dark rye flour – 6.4 mg per glass.
Whole wheat flour – 3.6 mg per cup.
Cooked millet – 2.2 mg per glass.
Cooked quinoa – 1.6 mg per glass.
Cooked oatmeal (oatmeal) – 1.2 mg per glass.
Wheat germ – 0.9 mg per tablespoon.
Cooked rice 0.8-1.2 mg per glass.