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Zinc, just like magnesium is one of the important minerals the body needs. In fact, one paper calls zinc the metal of life1. We will quickly explore zinc health benefits.
And, although the human body only needs a trace amount of zinc, it offers tremendous positive benefits. Along with other minerals such as sodium, potassium, manganese, iron and many others, zinc plays a role in many vital processes.
Getting The Right Amount of Zinc
The key is maintaining a balance of these important minerals and metals in the body. Of course, eating too much of it is bad. In fact, obtaining and maintaining the right amount of zinc even other minerals is like walking in a tightrope.
Fortunately, getting it from foods and supplements is a good way of maintaining a balance. The fine line between deficiency and having too much comes with a risk to health.
In men, one of the side effects of zinc deficiency is hypogonadism similar to a side effect of taking Ibuprofen. Other side effects include;
- Recurring infections
- Hair loss
- Poor appetite
- Problems with the senses of taste and smell
- Skin sores
- Sluggish growth
- Having difficulty seeing or navigating in the dark
- Slow healing of wounds
On the other hand, while there are many zinc health benefits in which the body needs, too much of may result in the following;
- Nausea2 3
- Diarrhea and Stomach Pains
- Flu-Like Symptoms
- Low LDL(The Good ) Cholesterol
- Deficiency in Copper
6 Known Zinc Health Benefits
Zinc is truly an important part of human health4. We will quickly explore a few known zinc health benefits in which most people might have no idea at all.
Fortunately, if you’re among the people who are conscious of the food you put in your mouth, you might not need to worry. On the other hand, people whose diet comprised mostly of highly processed foods, they should be concerned.
61. Zinc Works As An Antioxidant
Along with copper, zinc protects the body against free radicals, which causes damage to the body. Free radicals accelerate aging and having the right amount of zinc the body helps in getting rid of radicals.
Hence, preventing disease and even maintain a youthful glow.
52. Boosts And Maintains Male Fertility
Zinc is vital for male fertility and the production of testosterone. In other words, zinc play a role in hormone production.
43. Boosts Immunity
One of the symptoms of zinc deficiency is a higher risk of infection. On the other hand, maintaining an ideal level of zinc in the body keeps the immune system happy.
And, there are many foods that are helpful in boosting the body’s immune system. Combine it with intermittent fasting, you’ll be on the right track to having a good immunity.
34. Enhances Metabolism
When it comes to losing weight, boosting the body’s metabolism is one of the keys to a successful weight loss journey.
Zinc is involved in over 200 enzymatic reactions in the body. This is essential for producing and stabilizing the genes. For instance, zinc level in pregnant women is key to the proper development of the baby’s essential organs like eyes, heart, brain, lungs, bones, kidneys, lips, soft palate and even the sex organs.
25. Hair and Skin Health
Zinc plays a vital role in overcoming hair loss. As a matter of fact, there are hair loss supplements formulated with zinc and other minerals like iron, selenium and silicon.
It is essential for the proper functioning of the glands in the skin and hair follicle. Moreover, it also controls the inflammation in the skin resulting in a faster tissue regrowth.
16. Improves Taste and Smell
Zinc also plays an important role in maintaining and improving the sense of taste and smell. As mentioned earlier, problems in taste and smell are among the symptoms of zinc deficiency.
Foods Rich in Zinc
The best way to obtain zinc without worrying about having more of it is through diet. There are certain foods naturally rich in zinc like;
- Shellfish
- Legumes
- Seeds like pumpkin seeds
- Nuts
- Eggs
- Dark Chocolate
As you may have noticed, some of these foods are also mood-boosting foods and aphrodisiacs. There is nothing magical here but simply focusing on increasing fruits and vegetable intake always helps.
Of course, these are just a few of the zinc-rich foods. Feel free to expand beyond this list as long as they’re whole foods. In fact, red meat is a good source of zinc. However, make sure it is from grass-fed animals.
What you should avoid is fast foods and highly processed foods like hot dogs, for instance.
Taking Zinc Supplements
There is no substitute for consistent healthy eating habits. So, if you are planning on taking supplements, make sure it supports your healthy lifestyle practices.
Of course, there are many good zinc supplements available but it won’t be appropriate to take them without healthy dietary changes. Fix your diet and lifestyle first before taking supplements.
Supplementation is only meant to support your health practices and should not be depended upon and consider as a substitute for a healthy diet and lifestyle practices. As always, it is good to be aware and familiar about the many zinc health benefits.
This way, it is easy to pinpoint the issue whether you have more or less zinc. Keep in mind, it is not about having more or less but the key is keeping it in balance.