Zinc is a vital mineral that our body uses in countless ways. In fact, zinc is the second-most-abundant trace mineral in our body — after iron — and is present in every cell. In this article, we discuss the function of zinc in our body.
Zinc is necessary for the activity of over 300 enzymes that aid in metabolism, digestion, nerve function and many other processes.
This mineral plays important role in skin health, DNA synthesis, and protein production.
The Function of Zinc in Our Body
Boosts Your Immune System
Zinc helps keep your immune system strong.
Because it is necessary for immune cell function and cell signaling, a deficiency can lead to a weakened immune response.
Zinc supplements stimulate particular immune cells and reduce oxidative stress. For example, a review of seven studies demonstrated that 80–92 mg per day of zinc may reduce the length of the common cold by up to 33%
May Reduce the Risk of Certain Age-Related Diseases
Zinc may significantly reduce your risk of age-related diseases, such as pneumonia, infection, and age-related macular degeneration (AMD). Zinc may relieve oxidative stress and improve immune response by boosting the activity of T-cells and natural killer cells, which help protect your body from infection.
May Help Treat Acne
Acne is a common skin disease that is estimated to affect up to 9.4% of the global population. Acne is driven by obstruction of oil-producing glands, bacteria, and inflammation.
Studies suggest that both topical and oral zinc treatments can effectively treat acne by reducing inflammation, inhibiting the growth of P. acnes bacteria and suppressing oily gland activity.
People with acne tend to have lower levels of zinc. Therefore, supplements may help reduce symptoms.
Decreases Inflammation
Zinc decreases oxidative stress and reduces levels of certain inflammatory proteins in your body.
Oxidative stress leads to chronic inflammation, a contributing factor in a wide array of chronic illnesses, such as heart disease, cancer, and mental decline.
In a study in 40 older adults, those who took 45 mg of zinc per day experienced greater reductions in inflammatory markers than a placebo group.
Many animal and plant foods are naturally rich in zinc, making it easy for most people to consume adequate amounts.
Foods highest in zinc include:
- Shellfish: Oysters, crab, mussels, lobster, and clams
- Meat: Beef, pork, lamb, and bison
- Poultry: Turkey and chicken
- Fish: Flounder, sardines, salmon, and sole
- Legumes: Chickpeas, lentils, black beans, kidney beans, etc.
- Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, etc.
- Dairy products: Milk, yogurt, and cheese
- Eggs
- Whole grains: Oats, quinoa, brown rice, etc.
- Certain vegetables: Mushrooms, kale, peas, asparagus and beet greens
In the end
Remember, In order to avoid overconsumption, stay away from high-dose zinc supplements unless recommended by a doctor.
The recommended daily intake (RDI) is 11 mg for adult men and 8 mg for adult women.
The tolerable upper level for zinc is 40 mg per day. However, this does not apply to people with zinc deficiencies, who may need to take high-dose supplements.
If you take supplements, choose absorbable forms such as zinc citrate or zinc gluconate. Stay away from zinc oxide, which is poorly absorbed.
Also read, Signs of Vitamin-D Deficiency
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