Zinc is one of the most important vitamins for your body. It helps support the immune system, metabolism, taste, smell, and physical healing and repair. Our bodies need zinc in order to function properly and thrive.
What’s the best way for your body to get zinc? Nutritious foods are excellent options, but sometimes diet isn’t enough. This is where vitamin supplements come in handy. Zinc has a variety of uses in the world of health and wellness.
This guide takes a closer look at zinc, what it is, why our bodies need it, and the best way for you to reap the benefits of this nutrient. Read on to learn more!
Benefits of Zinc
Zinc is one of the most popular vitamins. If you’ve ever had a cold or tried to support your immune system with certain vitamins and foods, you’ve likely encountered zinc as a top ingredient. Zinc is essential as our bodies can’t produce it or store it on their own. This means it’s important to constantly replenish the body’s stores of this vitamin to make sure we stay healthy.
Here are a few of the top benefits of zinc for the body!
Immune System Support
Zinc is most well-known for its ability to support and boost the immune system. The immune system is responsible for detecting and fighting foreign particles, like bacteria, viruses, toxins, fungi, and more. It’s made up of cells, proteins, and organs that work together to protect your body.
Without the immune system, your body’s inner defense wouldn’t be able to protect you from the germs on the grocery store shopping cart, or the germs you bring in on your shoes each day. Zinc is essential for supporting immune system function.
Taste & Smell
A lesser known benefit of zinc is that it supports two of the senses. These include taste and smell. Without taste and smell, we wouldn’t be able to smell food when it goes bad, or detect certain dangers like gas leaks or chemicals. And, without taste, we wouldn’t be able to enjoy food or drinks like we do today! Zinc helps support these two senses so you can live life to the fullest.
DNA & Protein Synthesis
Every part of our bodies are made up of DNA. However, DNA must be replenished throughout our lifetime. This is why DNA synthesis is such an important process. The vitamin zinc serves to promote DNA synthesis. Zinc also helps synthesis proteins for the body to run properly.
What Happens If You Don’t Have Enough Zinc?
If you don’t have enough of a vitamin or mineral, you’re considered deficient in that area. So, if you don’t have enough zinc in your body or in your diet, you’re considered zinc deficient. Deficiencies in zinc are rare in the United States, but they do occur. What happens if you don’t have enough zinc? Here’s what you need to know.
A zinc deficiency can hinder your body from performing its normal functions and processes. In other words, all the benefits we listed above of zinc and what it can do for your body won’t be able to be taken advantage of if you have a deficiency.
In addition, a zinc deficiency can result in impaired growth and development, late puberty and sexual maturity, rashes on the skin, diarrhea, slow healing from wounds, thinning hair, dry skin, lessening appetite, and even behavioral issues. A zinc deficiency also impairs your immune system, making it increasingly difficult for your body to protect itself and fight off infections and sickness.
Certain people may be at a higher risk for zinc deficiency, especially if they have a genetic mutation, excessive alcohol intake, or immune-suppressing medications. You may also be at a higher risk for zinc deficiency if you’re vegetarian, vegan, have sickle cell anemia, have improper nutrition, or have Crohn’s disease.
Where Does Zinc Come From?
Food sources of zinc include many animal products, whole grains, legumes, and some vegetables. Here are some excellent sources of zinc to include in your diet!
- Fish like flounder, salmon, sole, sardines, oysters, crab, mussels, lobster, and clams
- Legumes including black beans, kidney beans, and other types of beans, plus chickpeas, lentils, and seeds including pumpkin seeds, hemp seeds, and cashews
- Dairy products like milk, yogurt, and cheese
- Whole grains such as quinoa, oats, and brown rice
- Mushrooms, kale, peas, asparagus, and beet greens
- Beef, pork, lamb, bison, turkey as well as chicken and eggs
It’s easier for the body to absorb zinc from animal products. This is because zinc from plants also comes with other plant compounds that can inhibit zinc absorption. What does this mean for you? If you’re a vegetarian, it’s essential to take a zinc supplement.
Different Types of Zinc
There are two main types of zinc to consider. These are chelated zinc vs zinc. Chelated zinc is made from amino acids and organic acids. This type of zinc tends to be much easier for the body to absorb. Regular zinc, on the other hand, is still beneficial, but may not be as easy for your body to use.
