What are The Health Benefits Of Zinc?

Zinc is an essential mineral for many of the body's normal systems and functions. In this article, we will explain in detail the benefits of zinc for the body, along with the recommended daily intake and the potential risks of excessive consumption.

Benefits of Zinc for the Body

Zinc is a vital nutrient that plays a significant role in many bodily functions. It is the second most abundant mineral in the body after iron and is essential for cell growth and division, immune function, protein production, enzyme activity, DNA synthesis, and more. Below are some of the potential benefits of zinc for the body:

• Boosting the Immune System

One of the most important benefits of zinc is its role in supporting the immune system. Low zinc levels are associated with an increased risk of various infections, including pneumonia. This is because zinc is crucial for immune cell function and signaling. A deficiency in zinc can lead to a weakened immune response.

• Treating Certain Skin Conditions

Some studies have shown that zinc promotes wound healing, which is why it is commonly used in hospitals to treat burns, ulcers, and other skin injuries. This is due to its role in collagen production and the inflammatory response. 

Zinc has also been found to help treat skin conditions such as atopic dermatitis, diaper dermatitis, andacne vulgaris, which is caused by blocked oil glands and bacteria. Research has shown that topical and oral zinc treatments can reduce acne by inhibiting bacterial growth, suppressing oil gland activity, and reducing inflammation.

• Reducing the Risk of Age-Related Diseases

Zinc significantly reduces the risk of several age-related diseases, such as age-related macular degeneration (AMD) and pneumonia. One study showed that older adults who took 45 mg of zinc daily experienced a 66% reduction in the incidence of infections. This benefit is attributed to zinc's ability to reduce oxidative stress and enhance immune response by boosting the activity of T-cells and natural killer cells.

• Preventing Osteoporosis

One of the benefits of zinc is its contribution to bone formation and the prevention of osteoporosis. A 2020 study revealed zinc’s role in maintaining bone health and reducing the risk of osteoporosis.

• Supporting Children’s Growth

Zinc is crucial for the production of proteins and DNA, making it essential for proper growth and development in children. Zinc deficiency can negatively affect a child's growth, particularly their weight and height.

• Reducing the Risk of Preterm Birth

Due to its role in growth and development, zinc is especially important for pregnant women and young children. Adequate zinc intake can help prevent preterm birth.

• Supporting Smell and Taste

Zinc is essential for the function of an enzyme that the body needs for the senses of smell and taste.

• Other Benefits of Zinc for the Body

In addition to the above benefits, zinc offers the following advantages:

1. Treating Diarrhea: The World Health Organization (WHO) recommends zinc supplements for children with diarrhea due to evidence showing zinc’s ability to reduce the duration and severity of diarrhea episodes.
2. Preventing Metabolic Syndrome: Zinc's strong antioxidant properties help fight oxidative stress and reduce certain inflammatory proteins, which scientists believe are linked to several chronic diseases such as diabetes, high blood pressure, heart disease, and cancer.
3. Regulating Blood Sugar Levels: Studies have shown that zinc supplements significantly improve blood sugar control and promote healthy fat levels in diabetic patients. Zinc also enhances insulin sensitivity, particularly in individuals with severe obesity.

Recommended Daily Intake of Zinc

Adults aged 19 and older are recommended to get the following amounts of zinc:

• Men: 11 mg per day.
• Women: 8 mg per day.
• Pregnant Women: 10-11 mg per day.
• Breastfeeding Women: 11-12 mg per day.

Children need smaller amounts depending on their age, and adults should not consume more than 40 mg of zinc daily without medical supervision.

Natural Sources of Zinc

Since the body cannot produce zinc naturally, it must be obtained through supplements or food. Here are some of the top natural sources of zinc:

• Meat.
• Fish and seafood.
• Poultry.
• Whole grains.
• Nuts, seeds, and legumes.
• Dairy products.

Amount of zinc the body can absorb is linked to the amount of protein in the diet. Zinc is absorbed more efficiently from animal products compared to plant-based foods. Therefore, vegetarians are more likely to have lower zinc levels and may require supplements.

Side Effects of Zinc Overconsumption

Despite its benefits, excessive zinc intake can lead to negative side effects, including:

1. Diarrhea.
2. Nausea and vomiting.
3. Stomach cramps and pain.
4. Headaches.

Chronic overconsumption of zinc can interfere with the body's absorption of iron and copper, which is why it's essential to take zinc supplements only under medical guidance after measuring zinc levels in the body.

Blazma offers Zinc tests to measure zinc levels in the body and typically does not require any special preparations.