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Zinc is found in a variety of foods, including beans, pork, and fish. It also comes in the form of a dietary supplement.
You probably haven't given much thought to your zinc consumption unless you're in danger of a zinc shortage.
There's a lot of discussion about macronutrients — carbs, fat and protein — and how much of each you need. However, vital micronutrients — vitamins and minerals like zinc — are also important for overall health.
How is zinc beneficial for us?
Zinc is a trace mineral that is essential for life. The term "trace" refers to the fact that your body requires only trace amounts of zinc to function properly. "Essential" refers to the fact that our bodies cannot generate zinc on their own. Instead, we must ingest it on a regular basis.
Zinc is a unique element with antioxidant capabilities that is required for over 100 enzymes and a variety of important physiological processes.
Cellular metabolism, protein synthesis, DNA synthesis, immunological function, eyesight, and your sensations of taste and smell are just a few of them.
Let's have a look at the benefits of including zinc in your diet:
1) Immunity booster
Zinc is required for the proper functioning of our innate immune system, which is our body's initial line of protection against infection and aberrant cells (e.g., cancer).
Chronic illnesses, repeated infections, skin diseases, and autoimmune diseases have all been linked to deficiencies in this nutrient. These immunological defenses can be weakened by a lack of zinc.
2) Wound healing
Burns, some ulcers, and other skin lesions are often treated with zinc. This mineral is required for healthy healing since it is involved in collagen formation, immunological function, and inflammatory response.
In fact, your skin contains a significant amount of zinc, which accounts for roughly 5% of your total body zinc. While a zinc deficit can impair wound healing, using zinc supplements can help people recover faster.
3) Fights acne
Acne is caused by the clogging of oil glands, microorganisms, and inflammation. Some kinds of zinc may help clear up your skin in addition to wound healing.
Zinc has anti-inflammatory effects as well as the ability to reduce oil production, making it a promising candidate for acne treatment.
4) Good for vision
AMD (age-related macular degeneration) is a degenerative disease of the macula that is the most common cause of visual loss. The macula is the core region of the retina, and it has a high concentration of zinc.
Zinc supplementation may help reduce the course of age-related macular degeneration (AMD) by enhancing autophagy (cellular cleanup) and reducing oxidative stress, according to preliminary research.
5) For a Healthy Heart
Zinc supplementation aided in the reduction of total cholesterol, low-density lipoprotein (LDL or "bad") cholesterol, and triglycerides, all of which are linked to heart health. Make sure to talk to your doctor to get a recommendation that fits your medical history.
6) Maintaining blood sugar levels
Zinc supplementation helps diabetics control their blood sugar levels and maintain healthy lipid levels. Zinc supplementation has also been proven to improve insulin sensitivity in obese people.
Zinc aids in the storage and secretion of insulin, a hormone that permits cells to utilize sugar from food rather than accumulate in the bloodstream. Supplementing with zinc isn't part of traditional diabetes treatment, but it's something you can discuss with your doctor.
How to include zinc in your diet
Zinc is abundant in many animal and plant diets, making it simple for most individuals to get enough of it.
Animal foods, such as meat and shellfish, are high in zinc in a form that is easily absorbed by your body. Because of other plant components that hinder absorption, zinc present in plant-based sources such as legumes and whole grains is absorbed less efficiently.
The following are some of the most important sources:
- Oysters
- Crab
- Lobster
- Red meat
- Grain (whole) (especially oats)
- Poultry
- Pork
- Beans
- Nuts
While you can take zinc on a daily basis, be careful not to overdo it. The upper limit for zinc is 40 milligrams per day (the maximum amount you should consume in a day). You may get a mild stomach upset if you take on more than this on a regular basis.
