Benefits of Zinc | The Vital Trace Element for Your Health
Share
HOW DOES ZINC AFFECT OUR HEALTH? WHAT IS THE RECOMMENDED DOSE PER DAY, AND WHAT ARE THE MAIN FUNCTIONS AND BENEFITS OF THIS TRACE ELEMENT IN OUR BODY?
Zinc is often taken only when the first symptoms of the flu appear, which is also highly recommended. However, it is important to ensure adequate zinc intake throughout the year, which can be done by having a varied diet.
Zinc is an essential trace element in our body that affects the activity of more than 200 enzymes. Adequate and regular intake of zinc promotes, among other things, normal immune system function, wound healing and the process of cell division. It is also an essential trace element for normal growth and development in children and is said to promote normal function of the senses of taste and smell.
Zinc should come from the diet daily, as it is not stored in our bodies. It is especially recommended for vegans to look at sources of zinc, as many plants contain phytate, which impairs zinc absorption. Zinc is found naturally in many foods, but it is also added to many foods. Adequate zinc intake can be ensured by a healthy, varied diet or, if necessary, high-quality supplements.
HOW DO I KNOW IF I HAVE ZINC DEFICIENCY?
If you are often tired, have trouble concentrating, get sick easily, or suffer from hair loss, it's possible that you're not getting enough zinc in your diet.
Vegans and vegetarians, as well as pregnant women and the elderly, are more susceptible to zinc deficiency. The risk group also includes those suffering from ulcerative colitis or other intestinal diseases.
Zinc deficiency can also occur in alcoholics or people on hormone therapy.
Read more here about which vitamins you should take and when.
Chronic zinc deficiency is rare and is often caused by a genetic condition. Some of the symptoms of chronic zinc deficiency manifest as growth and development problems, sexual immaturity, chronic diarrhea, and some other things.
The most common symptoms of zinc deficiency are:
- impaired immune system function
- persistent infections
- mood swings
- skin problems and hair loss
- weight gain or weight loss for no particular reason
- nervous system problems
The symptoms are common to many diseases, so it is difficult to diagnose zinc deficiency based on them alone. If you think you may be suffering from zinc deficiency, try adding zinc-rich foods to your diet or using a high-quality, absorbable zinc supplement to support your diet. If symptoms persist, consult a doctor.
Zinc deficiency can be diagnosed with blood tests, among other things.
Excessive zinc intake or zinc overdose can also be harmful to health.
HEALTH BENEFITS OF ZINC
SUPPORTS THE NORMAL FUNCTION OF THE IMMUNE SYSTEM
Zinc is used to strengthen the immune system. Zinc has also been used to treat the symptoms of the flu and shorten its duration.
Zinc as a trace element also reduces cellular oxidation and oxidative stress in the body.
SUPPORTS NORMAL SKIN HEALTH
Zinc is good for the skin, as well as for the normal growth of hair and nails. Zinc and collagen are said to work together to promote wound healing. Zinc as a supplement may be helpful for people suffering from acne or skin problems.
SUPPORTS HEALTHY AGEING
Zinc may reduce the risk of certain diseases such as pneumonia, infections, and age-related macular degeneration in older people.
It reduces oxidative stress that increases as we age, and at the same time, it also improves immune system function by supporting T-cell activity .
REDUCES OXIDATIVE STRESS
Oxidative stress occurs all the time in our bodies. However, excessive oxidation of cells causes silent inflammation and is harmful to our health. Among other things, smoking and a poor lifestyle are said to increase oxidative stress in our bodies, as well as aging. Intense exercise also causes short-term oxidative stress. Anti-inflammatory foods (e.g. vegetables, fruits and berries), vitamins, antioxidants and trace elements such as zinc help reduce oxidative stress.
The most common symptom caused by excessive oxidative stress is chronic silent inflammation, which is the underlying factor in many chronic diseases, such as cardiovascular disease, cancer, and even depression. Excessive oxidative stress can also slow muscle recovery.
SUPPORTS NORMAL FERTILITY
For men, zinc deficiency can have a striking effect on testosterone production, which in turn can affect fertility by reducing sexual desire.
Zinc also affects female fertility and is an important trace element for normal ovarian growth.
SUPPORTS METABOLISM
The body's metabolism needs sufficient zinc to function. Zinc is involved in, among other things, the absorption of carbohydrates and amino acids.
Adequate zinc intake not only helps digestion, but also normal energy metabolism.
SUPPORTS MEMORY AND BRAIN FUNCTION
Zinc promotes normal cognitive function. A study by several researchers states that zinc has a crucial effect on neuronal function , which affects memory (memory formation) and learning.
ZINC-CONTAINING FOODS
- Seafood: oysters, crab, lobster, and fish eaten with the bones .
- Animal products: dairy products, beef and pork, reindeer meat and liver.
- Vegetable products: beans, wild rice, green peas, pecans, peanuts, whole grains, green vegetables such as spinach and broccoli, and cocoa.
ZINC SUPPLEMENT
Dietary supplements are recommended for people who do not get enough zinc from their diet. The official recommendation for zinc in the Nordic countries is 9 mg for adults.
It is most effective to take zinc 1-2 hours after eating. Zinc can be taken at any time of the day, but it may have a slightly energizing effect in some people. Therefore, we recommend taking a zinc supplement in the morning or during the day.
The recommended upper limit of zinc for adults is 25 milligrams per day. During flu season, you can increase the maximum dosage slightly. Higher doses should be discussed with your healthcare provider.
Frequently asked questions
What is zinc?
Zinc is an important trace element in our body that affects the activity of more than 200 enzymes. Adequate and regular intake of zinc promotes, among other things, normal immune system function, wound healing and the process of cell division.
What is zinc good for?
Zinc is used to strengthen the immune system. Zinc has also been used to treat the symptoms of influenza and shorten its duration. Zinc as a trace element also reduces cellular oxidation and oxidative stress in the body.
How much zinc should you take per day?
It is most effective to take zinc 1-2 hours after eating. Zinc can be taken at any time of the day, but it may have a slightly energizing effect in some people. Therefore, we recommend taking a zinc supplement in the morning or during the day. The recommended upper limit of zinc for adults is 25 milligrams per day. During the flu, you can increase the maximum dosage slightly. Higher doses should be discussed with a healthcare professional. Excessive zinc intake or zinc overdose can also be harmful to health.