Zinc: Everything you need to know

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Zinc is a nutrient that plays many important roles in the body. The human body is not able to produce zinc on its own, so it needs to be consumed through food or supplements. This article explains everything there is to know about zinc, including its functions, health benefits, dosage recommendations, and potential side effects.

1. What is Zinc?

Zinc is considered an essential nutrient because of the body's inability to produce or store this nutrient.
For this reason, the body needs to get zinc through the diet. Zinc is an essential nutrient for many activities in the human body, including:
Genetic reactions Enzyme reactions Immune function Protein synthesis DNA synthesis Wound healing Growth and development Zinc is found Found naturally in many foods and plants.
Products that don't usually contain this mineral, including breakfast cereals and snack bars, are often fortified with synthetic forms of zinc.
Because of its role in immune function, zinc is also added to some nasal sprays, lozenges, and other natural cold treatments.

2. The effect of zinc

In fact, zinc is the second most abundant trace mineral in your body - after iron - and is present in every cell. Zinc is essential for the activity of more than 300 enzymes that support metabolism, digestion, nerve function, and many other processes. In addition, zinc is important for the development and function of immune cells. This mineral is also the foundation for skin health, DNA synthesis, and protein production.
This nutrient also plays an important role in the perception of taste and smell. One of the key enzymes that regulate taste and smell can work with this nutrient, so a zinc deficiency can impair a user's ability to taste or smell.

3. Benefits of Zinc

3.1 Strengthening the immune system Zinc plays an important role in protecting and promoting the health of the immune system. A zinc deficiency can lead to a weakened immune system response. Zinc supplementation stimulates immune cells and reduces the oxidative stress response.
A review based on seven studies demonstrated that consuming between 80 and 92 mg of zinc per day can reduce the duration of the common cold by 33%. Furthermore, zinc supplementation significantly reduces the risk of infection and promotes an immune response in the elderly.
3.2 Speeds up wound healing Zinc is commonly used in hospitals as a treatment for burns, some ulcers and other skin wounds. This mineral plays an important role in the healing process. collagen synthesis, immune function and inflammatory response. In fact, our skin holds a relatively high amount - around 5% - of the body's zinc content.
While zinc deficiency can slow wound healing, zinc supplementation can speed recovery in people with open wounds. In a 12-week study in 60 people with diabetic foot ulcers, those treated with 200 mg of zinc per day noticed a significant reduction in ulcer size compared with the placebo group.
3.3 Reduces the incidence of aging symptoms Zinc can significantly reduce the risk of diseases that occur with aging, such as pneumonia, infections and macular degeneration in people elderly.
Zinc can reduce oxidative stress and improve immune response by increasing the activity of group T cells that help protect the body from infections. In fact, one study determined that a daily supplement of 45 mg of zinc can reduce infection rates in the elderly by up to 66%. Also, in a large study of 4,200 people, daily antioxidant supplementation - vitamin E, vitamin C and beta-carotene - supplemented with 80 mg of zinc inhibited the progression of vision decline and reduced risk progression of AMD.
3.4 Improves Acne Acne is a common dermatological disease estimated to affect 9.4% of the global population.
Acne is promoted by the blockage of oil-producing glands in the skin causing bacteria and inflammation.
Studies show that both topical and oral zinc treatments can effectively treat acne by reducing inflammation, inhibiting the growth of P. acnes, and inhibiting the growth of bacteria. sebaceous gland activity.

3.5 Anti-inflammatory Zinc has the ability to reduce the oxidative stress response and reduce the levels of certain inflammatory proteins in the body.
Oxidative stress leads to chronic inflammation, a contributing factor to a host of chronic diseases, such as heart disease, cancer, and mental decline.
In a study in 40 older adults, those taking 45 mg of zinc per day saw a greater reduction in inflammatory markers than the placebo group.

4. Symptoms of zinc deficiency

Although zinc deficiency is not usually likely to cause serious problems, noticeable symptoms can occur in people with rare genetic mutations, infants who are breastfed when the mother's body does not have enough zinc, alcoholics and those taking immunosuppressive drugs.
Symptoms of severe zinc deficiency include impaired growth and development, delayed sexual development, skin rashes, chronic diarrhea, wound healing, and behavioral problems.
Mild forms of zinc deficiency are more common, especially in children in developing countries where diets lack important nutrients. An estimated 2 billion people worldwide are zinc deficient. Zinc deficiency is thought to cause more than 450,000 deaths in children under the age of 5 each year.
People at risk for zinc deficiency include:
People with gastrointestinal conditions such as Crohn's disease Vegetarians and vegans Pregnant and breastfeeding women People with polycythemia vera sickle (SCD) People with malnutrition, including those with anorexia or bulimia People with chronic kidney disease Alcohol abusers Mild zinc deficiency symptoms include diarrhea, decreased immunity, hair thinning, decreased appetite, mood disturbances, dry skin, reproductive problems, and reduced wound healing.
However, zinc deficiency is difficult to recognize and detect using simple medical tests. This is because the body has a tight control over zinc levels. As a result, many people are still at risk of zinc deficiency even when tests show normal zinc levels in the body.

5. Food source

In fact, the foods that contain zinc are extremely diverse, including foods of both plant and animal origin.
Foods that contain the most zinc include:
Shellfish: Oysters, crabs, clams, lobsters and mussels Meat: Beef, pork, lamb and bison Poultry: turkey, chicken Fish : halibut, sardines, salmon Legumes: chickpeas, lentils, black beans, kidney beans Nuts: Pumpkin seeds, cashews, hemp seeds Dairy products: Milk, yogurt and cheese Eggs Whole grains: Oats, quinoa, brown rice, etc. Certain vegetables: Mushrooms, kale, peas, asparagus and turnip greens Animal products, such as poultry and crustaceans often contain high amounts of zinc in the form that the body easily absorbed by your body. Zinc is also found in plant-based foods such as legumes and whole grains. However, the amount of zinc in these foods is often absorbed less efficiently.

6. Toxins and dosage

Similar to zinc deficiency, too much zinc can also cause negative reactions in the body. The most common cause of zinc toxicity is an overdose of supplements, which causes acute and chronic symptoms.
Symptoms of zinc toxicity include:
Nausea and vomiting Loss of appetite Diarrhoea Abdominal cramps Headache Decreased immune function Lower levels of good cholesterol HDL Consuming too much zinc can also cause nutrient deficiencies other. Chronic zinc excess can interfere with the absorption of copper and iron in the body.
To avoid overconsumption, users should stay away from high-dose zinc supplements unless recommended by a doctor. The recommended daily intake (RDI) of zinc is 11 mg for adult men and 8 mg for adult women. Pregnant and nursing women should consume between 11 and 12 mg per day, respectively. The safe level of zinc intake is 40 mg per day. However, this does not apply to people who are deficient in zinc, who may need high doses of supplements.

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Reference article: Healthline.com