What is Zinc?
Zinc has a number of Benefits and it is a very important trace element present in humans, animals, plants, and microorganisms. It is essential for the functions of over 300 enzymes. After Iron, it is the second most abundant trace metal in humans.
About 2-4 grams of Zinc is present in different human body parts. Zinc is present in Human Brain, Bones, Kidney, Liver, and Muscles. It is also present in large concentrations in the human eye and prostate.
In the body, Zinc homeostasis is largely controlled by the intestines.
Zinc is needed in nearly all biological processes. It also plays a key role in the metabolism of DNA and RNA as well as cell apoptosis.
Food containing Zinc
Zinc is not produced by the body, rather it has to be taken in the form of food.
In Animals, Zinc is present in
- Meat- Beef and Lamb
- Poultry- Fowl, Chicken, and Turkey
- Eggs
- Dairy-Milk, Cheese, and Yogurt
- Fish-Salmon and Sardine
- Shellfish-Oysters, Mussels, Clams, Lobsters, and Crabs
In Plants, Zinc quantity is present depending upon its concentration in the soil, it is growing.
In Plants, Zinc is present in
- Wheat
- Whole Grains- Brown Rice, Oats, Quinoa
- Legumes- Lentils, Black-eyed peas, Kidney Beans, Chickpeas
- Dry Fruits-Blackcurrant
- Leafy Greens-Celery, Spinach, Alfalfa
- Mushrooms
- Nuts- Almonds
- Seeds- Mustard, Sesame, Sunflower, Poppy, and Pumpkin
Man-Made Zinc Sources
Dietary Supplements in the form of Pills and Lozenges, and Fortified Food like Breakfast Cereals, Energy Bars, and Baking flours also have Zinc in them.
Nearly 2 Billion people in developing countries are Zinc-deficient. High deficiency, in particular, prove to be fatal.
It plays an important role in the growth and multiplication of cells, so it is required in the proper amounts in pregnancy, childhood, and adolescence.
Side effects of Excessive Zinc intake:
The Side effects of excessive zinc intake or Zinc toxicity arise only through zinc supplements.
They include:
- Abdominal Cramps
- Disrupts with Copper and Iron Absorption.
- Diarrhea
- Headaches
- Nausea
- Vomits
What are the Signs and Symptoms of Zinc Deficiency?
- Diarrhea
- Delayed Wound Healing
- Hair Loss
- Loss of Appetite
- Loss of Smell or Taste, or Both
- Low Immunity
- Mood Swings
- Mental Lethargy
What is the Recommended Daily Amount (RDA) of Zinc intake?
RDA of Zinc in an Adult Man is 11 mg.
RDA of Zinc in an Adult Woman is 8 mg.
Benefits of Zinc
1. Zinc for Skin
Is Zinc Good for Skin?
Yes, due to its anti-inflammatory properties, Zinc is used for wound- healing and acne treatment.
Zinc oxide is present in most over-the-counter skin ointments.
It is quite useful for skin conditions like rosacea, acne, ulcers, and eczema.
It is quite helpful in Collagen production.
Zinc has been found to be used for treating wounds in old times as well.
2. Zinc for Hair
Zinc deficiency, hair loss and hair thinning are interlinked. This deficiency can be overcome with the use of Zinc-rich food as well as with the help of Zinc supplements intake.
Zinc works directly on a healthy hair follicle which promotes hair growth.
Zinc helps the oil glands around the hair follicle function properly.
Zinc also works for reversing gray hair.
3. Zinc for Fertility
Are you a Male fighting infertility?
Then do add Zinc supplements to your diet.
Zinc is present in really high concentrations in the prostate. Semen comprises a large amount of Zinc. It is an essential element for reproductive health that is why it is always present in supplements to treat infertility in men.
Zinc helps in an increase in sperm count, sperm density, sperm’s progressive motility, and sperm quality.
4. Zinc for Colds
During the 1990s, Zinc Lozenges came and conquered the effect of the Colds. If Zinc Lozenges are taken within a day when Cold hits a person, it can be helpful in quicker healing.
5. Zinc for Immunity
Zinc strengthens the immune system as it is vital for immune cell functions. Immune cells which are involved in Natural Killer cells, Neutrophil and Macrophages development is dependent on Zinc.
Innate immunity, Phagocytosis, and intracellular killing function are dependent on Zinc.
6. Zinc for Sense of Taste and Smell
Zinc is considered to be an important reason for our sense of taste and smell.
Researches have proven that Zinc is quite helpful for patients with taste disorders.
7. Zinc for Covid-19
Zinc is being considered as a preventive therapy or measure to be taken for Covid-19. As it has antioxidant and anti-inflammatory nature so it treats the main symptoms of Covid-19.
So, during this ongoing pandemic, keep your Zinc intake in check.
You can also have the desired amount through dietary supplements.
8. Zinc for Depression
Zinc quantity is directly linked to Major Depression, Mood Blues, Awkwardness with respect to Social Behavior, Emotional Instability, Irritability, and Hostility.
Zinc triggers gastric neurotransmitter, hormonal and signaling pathways that control brain functions which include temper, mood, behavior, cognitive function, appetite, and sleep.
According to some studies, it is proved that when Zinc Supplement Is taken with antidepressants it works more effectively in Major Depressive Disorder (MDD).
Studies are in progress for seeing the role of Zinc in the uptake of Serotonin in the Brain.
9. Zinc for Age-Related Illnesses
Zinc deficiency is directly related to old age-related illnesses. As Zinc intake decreases with old age, hence the old people tend to have a weakened immune system which makes them more prone to infections.
Take-Away
Zinc is the second most vital trace element present in the human body. It is necessary for DNA Formation, Growth, Immunity, and Metabolic functions. It is not produced by the human body and rather taken through diet (animal and plant sources) and supplements (capsules and lozenges).
The recommended daily dose of Zinc for an Adult Male is 11mg whereas for an Adult Female is 8mg.
Taking it less than the desired dose leads to its deficiency which is characterized by weakened immunity, major depressive disorder, infertility in men, old- age-related illnesses, severe hair falls, and loss of smell and taste.
Taking it more than the desired dose leads to Zinc Toxicity which is characterized by diarrhea, nausea, headaches, vomit, and mood swings.
When Zinc is taken through natural sources, it is not proved that it causes any side effects.
The side effects of Zinc come along with dietary supplements overdose only.