What Makes Zinc So Essential?

What is zinc, and why is it so important?

Our bodies need trace elements to maintain essential functions. Zinc is one of the most important essential trace elements, alongside iron, iodine, selenium, and copper, among others. It’s essential because our body cannot produce it, so we must consume it through food.

The benefits of zinc are significant. It promotes wound healing, supports cell growth, strengthens the immune system, and plays a vital role in various metabolic processes. Zinc is especially important for those who lead an active lifestyle, engage in intense exercise, or simply want to stay healthy long-term.

Zinc for immune system and skin health

Both our skin and immune system thrive when supplied with enough zinc. Let’s take a closer look at how.

Skin Health

Zinc protects our skin, helps reduce inflammation, and supports wound healing. It is also critical for skin health. Zinc oxide in topical treatments offers soothing and UV-protective effects. Additionally, zinc can help with skin infections like warts and is often used in the treatment of acne and eczema. It may even lower the risk of developing skin cancer due to its antioxidant properties.

Immune System

If you want to boost your immune system, zinc is a must. Just like vitamin C, this trace element supports our body’s defences, which is crucial when facing common colds or flu. Studies have shown that zinc also influences immune cells such as T-lymphocytes, playing an important role in regulating inflammation and fighting infections. When you have a zinc deficiency, your immune response may be weaker, so it’s crucial to avoid it.

Which Foods Contain Zinc?

Looking to increase your zinc intake through diet? Here are some foods that should be part of your meal plan:

• Animal-based foods: These are the primary sources of zinc. Meat such as poultry, pork, and beef, as well as fish, eggs, milk, and cheese, are rich in zinc.
• Plant-based foods: Nuts, grains, and legumes are good sources of zinc.

When Is Supplementation Necessary?

Supplementation can be beneficial if you’re not getting enough zinc through your meals or during periods of increased need, such as intense physical activity. If you follow a vegan or vegetarian diet, you should consider supplements, as plants are not the primary source of zinc and absorption from plant-based foods is less efficient.

Zinc Deficiency: Symptoms and Causes

Don’t underestimate a zinc deficiency—it can have serious health consequences:

• Weak immune system and increased susceptibility to infections
• Diarrhoea
• Hair loss
• Impaired sense of taste and smell
• Dry skin and a higher likelihood of skin inflammation
• Nail changes
• Loss of appetite
• Fatigue

Several factors can contribute to zinc deficiency, with the main cause being insufficient intake through food. This can happen with an unbalanced diet or during a restrictive diet. Plant-based diets are also more likely to lead to a deficiency. Supplements are a good option to balance your intake.

How Much Zinc Do You Need Daily?

To set up an optimal meal plan, you need to know how much zinc is necessary. Nutritional science provides guidelines: The daily intake for adult women should be 7 to 10 milligrams, while for men, it’s between 11 and 16 milligrams. Pregnant and breastfeeding women need a little more.

These are general recommendations, and individual needs may vary slightly. If you think your diet doesn’t provide enough zinc, you might want to consider adding supplements to ensure you meet your daily requirement.