Hey there! Let’s dive deep into one of the most important minerals and natural compounds that you may be overlooking in your diet: Zinc. Zinc is a trace mineral that plays a vital role in several bodily functions, and yet it often doesn’t get the attention it deserves. In this blog, we will discuss the numerous benefits of zinc, and how it supports your body inside and out.
Boosts Immune System
One of the most well-known benefits of zinc is that it helps support a healthy immune system. A study conducted by Oregon State University found that a zinc deficiency can lead to a weakened immune system, making it more susceptible to infections. With that in mind, taking zinc as a dietary supplement can help strengthen the immune system, reducing the risk of infections and illnesses. Zinc supplements can also reduce the severity of symptoms, such as coughing and a sore throat and reduce the duration of colds by up to 33% according to a recent study by the University of Helsinki.
Promotes Wound Healing
Zinc is also essential for wound healing and preventing infections. Research conducted by the University of Maryland Medical Centre found, that zinc plays a crucial role in cell division, which is necessary for the healing process.
Reduces Inflammation
Another benefit of zinc-bioavailable dietary supplements is that they have anti-inflammatory properties. A study published in the Journal of Nutrition found that zinc supplements can reduce inflammation in the body. Inflammation is linked to several chronic diseases, such as heart disease, cancer, and diabetes.
Enhances Cognitive Function
Zinc is vital for cognitive function and brain health. Zinc plays a crucial role in the communication between neurons and is essential for maintaining brain structure and function. Zinc supports cognitive function even in older adults and can help improve memory and learning in children and adolescents.
Supports Skin Health
Zinc is also beneficial for skin health. A study published in the International Journal of Dermatology found that zinc supplements can improve skin health by reducing acne, inflammation, and redness. A quality zinc therapeutic supplement is also necessary for collagen production, which is essential for skin elasticity and preventing wrinkles.
May Prevent Age-Related Macular Degeneration
Taking a zinc dietary supplement may also help prevent age-related macular degeneration (AMD), which is a leading cause of blindness in older adults. A study published in the Archives of Ophthalmology found that taking zinc supplements can help reduce the risk of AMD by up to 25%.
Reduces Risk of Depression
Zinc may also help reduce the risk of depression and improve mood. A study conducted by the University of Massachusetts found that individuals with low levels of zinc in their blood were more likely to experience symptoms of depression.
Plays an essential role in thyroid functioning
Zinc plays a vital role in maintaining thyroid health by facilitating the production and regulation of thyroid hormones. It assists in the synthesis of thyroxine (T4) and triiodothyronine (T3) and is essential for the conversion of T4 into the active T3 form. It also impacts the release of thyroid-stimulating hormone (TSH), which governs hormone production.
Other Benefits
Zinc is essential for the formation and maintenance of healthy bones, it helps with the regulation of blood sugar levels. It is required for the synthesis, storage, and secretion of insulin, a hormone that regulates blood sugar levels. Zinc is also essential for reproductive health in both men and women, a zinc food supplement plays a vital role in the production of testosterone in men and supports sperm production. In women, zinc is essential for ovulation and supports a healthy pregnancy.
Let's talk about some of the best dietary sources of Zinc.
Animal products are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability is high in animal produce.
Research shows that this is due to the absence of defence chemicals that inhibit zinc absorption in plant sources and the presence of sulphur-containing amino acids that improve zinc absorption, like cysteine and methionine.
Although there are plant-based zinc foods, they’re less bioavailable because of their high content of phytic acid (or phytates), which inhibits zinc absorption. Reports suggest that people who don’t eat meat or animal products, like vegetarians or vegans need up to 50% more zinc in their diets daily to absorb what they need. You can minimise the inhibitory effects of these defence chemicals by methods such as sprouting, soaking, fermenting, and heating.
So, if you want to get plenty of zinc from foods, go for organic beef, organic lamb, oysters, yoghurt, kefir, organic eggs, organic chicken, pumpkin seeds, almonds, mushrooms or raw cocoa powder.
In summary, zinc is a vital nutrient that plays an essential role in numerous bodily functions. From supporting the immune system to aiding wound healing and DNA synthesis, the benefits of zinc are diverse and far-reaching. Ensuring that you consume sufficient amounts of zinc through your diet or nutritional supplements can help you maintain optimal health and wellbeing.
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