Healthy Living/Lifestyle/Health/Food
Zinc, The Number One Nutrient Found Throughout The Cells In Your Body
It becomes imperative that this is a nutrient that you cannot do without
Although zinc is an important nutrient in the body, its name is not that known or popular as others like Vitamin C, D, and E. But the impact of Coronavirus brought out the name as an important mineral in fortifying the immune system. This is because zinc has a positive impact on cold and airways viruses generally.
Zinc is an important mineral found throughout all the cells in the body, and it is essential in building up the immune system and metabolism function.
According to the National Institute of Health, Zinc is required for numerous processes in your body.
- Gene expression
- Enzymatic reactions
- Immune function
- Protein synthesis
- DNA synthesis
- Wound healing
- Growth and development
Zinc is important for virtually every cell metabolism, that is, the growth and maintenance of the cells. It is important in blood clotting, thyroid function, and wound healing. And because the body does not produce or store zinc, it is important to take it with food virtually on a daily basis.
Five Major Benefits Of Zinc In The Body
- Supports Growth — of the fetus during pregnancy and early childhood. Lack of zinc can result in stunted or delayed growth (especially in children) if the body is deficient in zinc.
2. Boost The Immune System — It is common to find zinc in most cold remedies like lozenges, nasal spray, and cold syrups, simply because of the fact that it boosts immune response to fight off pathogens. It, therefore, reduces the risk of infections.
3. Effective In Reducing Inflammation Especially In Older Adults — In a study of older adults with 45 mg of zinc daily, it was found that it reduces oxidative stress. Oxidative stress is the cause of most inflammation that results in cancer, heart diseases, and some mental illnesses.
Zinc is there found to be beneficial in relieving age-related illnesses like inflammation, vision loss, and cognitive health, and neurological functions.
4. Useful In Fighting Acne — A cream rich in zinc sulfate is very effective in fighting acne. Acne is the result of blocked oil-producing glands, bacteria, and inflammation. The cream when applied topically as well as zinc supplements is highly effective because people who suffer from acne tend to have a lower level of zinc in the body.
5. Promotes Wound Healing — Zinc is an essential mineral in a blood clot. About 5% of the zinc in the body is in the skin mainly to promote healing, hence it is used in hospitals for skin injuries like burns and certain ulcers (diabetic foot ulcers). A study found that it significantly reduced the ulcer size in diabetic foot ulcers.
What Happens If Your Body Lacks Zinc?
Zinc depletion in the body is rare in developing economies, except for people with alcohol addictions, or others with immune-suppressing illnesses. However, zinc deficiency occurs where there is a poor dietary intake, especially in poor or developing economy countries where we see children with poor developmental ability due to inadequate diet.
Globally, zinc depletion in the body is found to cause the death of about 450,000 children every five years.
Symptoms of mild deficiency include among others, thinning hair, fertility issues, dry skin, mood swing, and of course impaired wound healing.
Severe zinc deficiency can cause delayed sexual maturity, impaired wound healing, a higher risk of infection, and chronic diarrhea.
The National Institute of Health says, Dietary calcium and zinc deficiency risks are decreasing but remain prevalent and the following are the risk group:
- People with gastrointestinal diseases like Crohn’s disease, anorexia, or bulimia due to poor nutrients absorption
- Vegetarians and vegans due to insufficient dietary intake
- Pregnant and breastfeeding women
- Older infants who are exclusively breastfed
- People with sickle cell anemia due to genetic mutation
- People with chronic kidney disease
- Those with alcohol addiction
Foods Rich In Zinc
If you have a varied and mixed plate, which most Nutritionists always recommend, you are likely to have enough zinc, as zinc is present in most food, but animal sources produce the most bioavailability (easily absorbed). Zinc present in some plant foods is less absorbed because of other compounds that inhibit zinc absorption.
Nutritional Data gives these are the highest food sources, based on levels per 100-gram serving:
- Cereal Grains and Pasta (6)
- Breakfast Cereals (175) (most are fortified)
- Baked Products (3)
- Vegetables and Vegetable Products (6)
- Nut and Seed Products (57)
- Legumes and Legume Products (31)
- Finfish and Shellfish Products (17)
- Poultry Products (39)
- Beef Products (380)
- Pork Products (20)
- Lamb, Veal, and Game Products (158)
- Sausages and Luncheon Meats (10)
- Dairy and Egg Products (13)
- Soups, Sauces, and Gravies (3)
- Snacks (10)
- Sweets (9)
- Spices and Herbs (21)
- Beverages (1)
- Baby Foods (22)
- Ethnic Foods (16)
- Fast Foods, generic (2)
What Happens If You Have Excess Zinc In The Body?
Zinc toxicity often happens with those who take zinc supplements. A high level of zinc in the body diminishes the absorption of copper and iron. It is best to avoid zinc supplementation, (especially the high-dose ones) entirely unless prescribed by your doctor.
High doses of zinc can lead to a low level, of good HDL cholesterol, tummy cramps, (with or without bleeding), copper and iron deficiency, distortion, or loss of taste.
The Takeaways
Taking zinc supplements with some antibiotics might decrease the effectiveness of the antibiotics. Generally, it is not a good practice to take medication together.
A low level of zinc can decrease the body's effectiveness in fighting diseases and infection.
Zinc deficiency can cause certain neurological functions, according to the papers presented by the American Academy Of Neurology.
Anyone with a diverse diet in the Western world is not likely to suffer from zinc deficiency unless there are underlying issues.
