The benefits of zinc for human health

Articles Jul 15, 2020 22:39

Zinc is a mineral that plays an important role in the functioning of the body. So what is the effect of taking zinc? What is the effect of zinc on men and children?

Zinc is a nutrient that plays many important roles in the body. Because the body cannot produce zinc on its own, we must get it through food or supplements.

Zinc is considered to be an essential nutrient, but the body cannot produce or store it. For this reason, we must get a constant supply of zinc through the diet.

The effect of zinc on body health

1. Zinc is involved in many processes in the body

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. Zinc is essential for many processes in your body, including:

The benefits of zinc for human health

Gene expression.

Enzyme reaction.

Immune function.

Protein synthesis.

DNA synthesis.


Growth and development.

Zinc is naturally found in many foods and plants. Zinc is important for the growth and function of immune cells. This mineral is also the foundation for skin health, DNA synthesis and protein production. Moreover, the growth and development of the body depends on zinc because of its role in cell growth and division.

Zinc is also needed for your taste and smell sensations. Because one of the enzymes important for proper taste and smell depends on this nutrient, a deficiency of zinc can impair your ability to taste or smell.

2. The effect of zinc in strengthening the immune system

Zinc helps keep your immune system strong. Because it is essential for immune cell function and cell signaling, deficiency can lead to a weakened immune response.

Zinc supplement stimulates special immune cells and antioxidants.

For example, a review of 7 studies demonstrated that supplementing with 80-92mg of zinc daily could reduce the duration of common cold infections by 33%.

Moreover, zinc supplementation significantly reduces the risk of infection and promotes immune response in the elderly.

The benefits of zinc for human health

3. Heal the wound quickly

Zinc is often used in hospitals to treat burns, some ulcers and other skin wounds. Because this mineral plays an important role in collagen synthesis, immune function and inflammatory response.

In fact, the skin holds a relatively high amount - about 5% - of the body's zinc content. While zinc deficiency may slow down the healing process, zinc supplementation can speed up recovery in injured people.

For example, in a 12-week study in 60 people with diabetic foot ulcers, people treated with 200mg of zinc a day experienced a significant reduction in ulcer size compared to the other group.

4. Zinc's effect in reducing the risk of some age-related diseases

Zinc can significantly reduce the risk of age-related diseases, such as pneumonia, infection and age-related macular degeneration (AMD).

Zinc can reduce oxidation and improve immune response by enhancing the activity of natural T-cells and degenerative cells, helping to protect your body from infection.

The benefits of zinc for human health

Older adults taking zinc supplements may improve the flu vaccination response, reduce the risk of pneumonia and increase mental performance.

In fact, one study determined that supplementing with 45mg of zinc daily could reduce infection rates in the elderly by nearly 66%.

Additionally, in a study of 4,200 people, daily intake of antioxidant supplements - vitamin E, vitamin C and beta-carotene - plus 80mg of zinc reduced vision loss and significantly reduced risk. muscle macular degeneration.

5. The effect of zinc in the treatment of acne

Acne is a common dermatological disease that is estimated to affect 9.4% of the global population. Acne is driven by the blockage of oil, bacteria and inflammatory production glands.

Studies show that both topical and oral zinc treatments can effectively treat acne by reducing inflammation, inhibiting the growth of P. acnes and inhibiting glandular activity. greasy.

People with acne tend to have lower zinc levels. Therefore, supplements can help relieve symptoms.

6. Reduce inflammation

Zinc reduces oxidative stress and reduces the level of several inflammatory proteins in your body. Oxidative stress leads to chronic inflammation, a contributing factor in a variety of chronic diseases, such as heart disease, cancer and mental decline.

In a study of 40 elderly people, people who took 45mg of zinc per day reduced their inflammatory markers more than the placebo group.

The benefits of zinc for human health

Food sources of zinc

Many animal and plant foods are rich in natural zinc, making it easy for most people to consume adequate amounts of zinc.

Foods that contain the most zinc include:

- Shellfish: Oysters, crabs, clams, lobsters.

- Meat: Beef, pork, lamb and bison.

- Poultry: Turkey and chicken.

- Fish: Flounder, sardines, salmon.

- Legumes: Green beans, lentils, black beans, kidney beans, ...

- Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, ...

- Dairy products: Milk, yogurt and cheese

- Eggs

- Whole grains: Oats, quinoa, brown rice, ...

- Some vegetables: Mushrooms, kale, peas, asparagus and turnip ...

- Animal products, such as meat and shellfish, contain high amounts of zinc in a form that your body easily absorbs.

Zinc found in plant sources such as legumes and whole grains is absorbed less efficiently by other plant compounds that inhibit absorption.

While many foods are naturally high in zinc, some foods - such as ready-to-eat breakfast cereals, snack bars and baking powders - are fortified with zinc.

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