Being a crucial trace element, you require zinc to remain healthy, but in just small quantities.
This essential trace mineral is second to Iron in concentration in your body, and it could be responsible for a plethora of functions.
You could get the ideal amount of Zinc from your balanced diet. However, in certain rare situations, you may even have to resort to different zinc supplements.
In case your body doesn’t get enough of this crucial element, then you could develop myriad health issues.
The major reason behind this is because of the umpteen benefits of zinc which can help humans to lead a healthy life.
Besides playing a crucial role in zinc-dependent enzyme symptoms, it could even help in wound healing and DNA and RNA production.
Health Benefits Of Zinc
Zinc is found throughout your body and it could efficaciously support your metabolism and immune system function.
At the same time. It might even play a crucial role in the breakdown of carbohydrates, wound healing, cell division, cell growth, etc.
No wonder why the presence of this crucial element in the required quantities is quite significant for the healthy life of the human body.
So let’s have a glance at the different health benefits of Zinc.
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Healthy Immune System
It may be crucial for you to get the required amount of zinc because zinc might help to promote a healthy immune system.
Though there is not enough research that could substantiate the fact that Zinc could help to treat your common cold.
This element can no doubt help to fight off the foreign substances and toxins that can damage your health.
One of the most important elements of an immune system is the production of T cells.
Zinc can significantly bolster the production of the T-cells in your body and hence help the immune system to fight off infection, as per this study[1].
On the other hand, low levels of zinc might be interlinked with reduced T cell function due to which the people with zinc deficiency might be at amplified risk of different illnesses.
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Improving The Memory
Different researches may help to substantiate the fact that zinc could improve your learning function and memorizing capacity.
Moreover, according to a study conducted in 2017[2], zinc supplements were regularly given to rats.
These rats showed improvement in terms of their mental functioning and memory.
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Wound Healing
People who have zinc deficiency may often be linked with ulcers or long-term wounds.
The major reason behind this might be that zinc could play a crucial role in maintaining the health of your skin.
Healthcare professionals even suggest different supplements to people who have issues with persistent wounds.
According to research[3], zinc could play a key role in the different stages of your wound healing, be it evading infections or repairing your skin cells.
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Assists In Macular Degeneration
Zinc might even be crucial for your eye health. This basic element is even found in high levels in the different parts of your retina and your macula.
At the same time, it might even help vitamin A to produce melanin, which is a crucial pigment to protect your eyes.
Different researchers show[4] how zinc could help in dealing with age-related macular degeneration which refers to the permanent loss of vision in people who are above the age of 60.
It is quite a leading cause of permanent vision loss and Zinc supplements could help to either slow down the cellular damage in the retina or even prevent it.
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Diarrhea Treatment
People who suffer from acute diarrhea might be given zinc supplements of approximately 20 milligrams for a period of 10 to 14 days.
A study[5] says that this could help to significantly reduce the severity of diarrhea and even prevent recurring diarrhea in the next three months.
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Sexual Health
Zinc might help to treat a plethora of issues like acne vulgaris, atopic dermatitis, hidradenitis suppurativa, diaper dermatitis, etc.
Apart from this, low levels of zinc may even be related to a plethora of fertility issues in the males like delayed sexual development or other sexual health problems.
According to research conducted in 2018[6], zinc was regarded as an essential element to maintain male sexual health.
The major reason behind this could be because zinc might play a crucial role in balancing the hormone levels in your body, and even as an antioxidant.
But one important attribute to remember here is that excess zinc might even lead to its toxicity, which could be detrimental to their sperm health.
So it is very important to consult your healthcare provider before you consider any zinc supplements.
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Chronic Diseases
Due to the different antioxidant properties of zinc, it might help reduce oxidative stress.
Different researchers also show how there could be a connection between oxidative stress and diseases like diabetes, different aspects of metabolic syndrome, and blood pressure.
According to research conducted in 2019[7], zinc could help to prevent metabolic syndrome and showed a positive response in patients with Type 2 Diabetes.
Zinc Deficiency
There are several reasons which may result in zinc deficiency. These reasons may be either because of a modification in your diet or even due to certain medical conditions.
Here is a list of the different factors that can amplify your risk of getting a zinc deficiency.
- People who are above the age of 65 years.
- People who have persistent diarrhea.
- People who have a digestive disorder like Crohn’s disease.
- Vegetarian people may reduce the food sources that are rich In Zinc.
- People who have sickle cell disease.
- Ladies who are lactating or pregnant.
People who consume abusing alcohol could severely deteriorate the amount of zinc in their bodies.
Moreover, it could at the same time amplify the amount of zinc that is lost by your body. Thus, these are the different causes of zinc deficiency.
You must address these causes because the deficiency of zinc may in turn slow down growth and development.
It could also lead[8] to different issues like –
- Diarrhea
- Weight loss
- Difficulty in seeing in the dark
- Loss of appetite
- Hair loss
- Fatigue
- Wounds that are difficult to heal
- Skin sores
- Slowed growth development
- Issues with your sense of smell or taste
Dosage Of Zinc
This government research paper[9] shows the ideal amount of zinc required by males and females.
The males who are at least 19 years or older may require anywhere about 11 milligrams of zinc.
On the other hand, women of the same age or older may require 8 milligrams of this crucial element.
Though the level and the amount of zinc required by your body are quite minimal, the benefits it can feign for a healthy life are innumerable.
Sources Of Zinc
You could either receive zinc from your balance diet or even resort to certain zinc supplements.
Different good sources[10] of zinc might include fish, dairy products, beans, meat, some fortified foods, whole grain cereals, nuts, and seafood.
However, the people who focus on a plant-based diet might even require additional zinc because the zinc which is available in plant-based foods might be hard for your body to absorb.
Due to this, fruits and vegetables might not be good sources of zinc because the zinc present in them is not available for use by the body.
On the other hand, there are even certain zinc supplements that could help you to adhere to your daily requirement of zinc.
These supplements might be available in different forms like capsules, tablets, ointments, cream, or even a liquid form.
Adults who are above the age of 18 can focus on these supplements.
However, you should be careful not to consume more than 40 milligrams of zinc in a single day as excessive intake might even result in its toxicity.
The Bottom Line
Thus, this was all you need to know about Zinc and healthy life. Since zinc has many benefits for your body, it is important for your health.
It is required by the human body for performing numerous functions due to this, it might become crucial for you to get the right amount of this mineral as you grow.
Other than this, it is also crucial during pregnancy because it could help in the proper development of your fetus.
Moreover, as long as you consume the zinc supplements within the limit, it could be soothing for your digestive system.
No wonder why zinc might be related to a healthy life. Also, you need to consult your doctor before beginning the dosage of zinc to avoid any mishappenings.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- A H Shankar , A S Prasad Zinc and immune function: the biological basis of altered resistance to infection Am J Clin Nutr. 1998 Aug;68(2 Suppl):447S-463S. doi: 10.1093/ajcn/68.2.447S. Available from: https://pubmed.ncbi.nlm.nih.gov/9701160/
- Leslie A. Sandusky-Beltran, Bryce L. Manchester, and Ewan C. McNay Supplementation with Zinc in Rats Enhances Memory and Reverses an Age-Dependent Increase in Plasma Copper Behav Brain Res. 2017 Aug 30; 333: 179–183.Published online 2017 Jul 8. doi: 10.1016/j.bbr.2017.07.007
- Alan B G Lansdown, Ursula Mirastschijski, Nicky Stubbs, et al. Zinc in wound healing: theoretical, experimental, and clinical aspects Wound Repair Regen. 2007 Jan-Feb;15(1):2-16. doi: 10.1111/j.1524-475X.2006.00179.x. Available from: https://pubmed.ncbi.nlm.nih.gov/17244314/
- Janusz Blasiak, Elzbieta Pawlowska, Jan Chojnacki, et al. Zinc and Autophagy in Age-Related Macular Degeneration Int J Mol Sci. 2020 Jul; 21(14): 4994.Published online 2020 Jul 15. doi: 10.3390/ijms21144994
- Chaitali Bajait and Vijay Thawani Role of zinc in pediatric diarrhea Indian J Pharmacol. 2011 May-Jun; 43(3): 232–235.
doi: 10.4103/0253-7613.81495 - Ali Fallah, Azadeh Mohammad-Hasani, and Abasalt Hosseinzadeh Colagar Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization J Reprod Infertil. 2018 Apr-Jun; 19(2): 69–81.
- Manuel Ruz, Fernando Carrasco, Pamela Rojas, et al. Nutritional Effects of Zinc on Metabolic Syndrome and Type 2 Diabetes: Mechanisms and Main Findings in Human Studies Biol Trace Elem Res. 2019 Mar;188(1):177-188. doi: 10.1007/s12011-018-1611-8. Epub 2019 Jan 2. Available from: https://pubmed.ncbi.nlm.nih.gov/30600497/
- Luke Maxfield; Samarth Shukla; Jonathan S. Crane. Zinc Deficiency Last Update: May 8, 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493231/
- Zinc Updated: August 2, 2022 Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- Zinc Updated: December 8, 2021 Available from: https://ods.od.nih.gov/factsheets/Zinc-Consumer/
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Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.