The Nutritional Benefits of Zinc
The Nutritional Benefits of Zinc
Most of us know that zinc is an essential nutrient required by our bodies but do we understand why? Every cell in the human body contains zinc. It is an essential ingredient to as many as 200 enzymes. Enzymes are responsible for 1000’s of chemical reactions within our bodies that sustain life (Ministry of Defence, Singapore).
Zinc is needed to make all hormones including growth hormones, sex hormones, thyroid hormones and insulin. Did you know that many scientific studies have shown a strong link between a zinc deficiency and dwarfism (Brown et al)?
A woman’s zinc status can also tell us about her female hormone levels. When zinc is low and copper is high in the body, it is a strong indication that progesterone is low and oestrogen is high. This can lead to mood swings and depression during PMS (Sawada) and in severe cases, infertility. Some women experience outbreaks of acne during their period and according to trials at the Mayo Clinic, zinc may help reduce these (Mayo Clinic). How do you feel during the month?
And for men, zinc is an essential nutrient for the prostate gland, and according to research, is needed to repair prostate cells when they are damaged. According to the Linus Pauling Institute, zinc deficiency can lead to prostate cancer.
Zinc is also vital for a strong immune system and studies have shown that people with a zinc deficiency have an increased risk of colds and flu as well as other infectious illnesses (Baum et al). Have you ever thought why many people take zinc lozenges to help reduce the duration of cold symptoms? I was interested to learn that supplementing zinc has been shown reduce the risk of pneumonia, malaria and diarrhoea in developing countries (Black).
Studies have shown that a person’s zinc status affects their cognitive brain function. A pregnant Mum’s zinc status will affect her baby’s brain function and low zinc status in children will affect their concentration, reasoning and motor skills (Black).
Stretch marks can be a sign of a zinc deficiency. A zinc deficiency can cause the skin to tear just below the surface which then produces stretch marks. This can happen when the skin comes under stress which is why it is common in pregnancy and in body builders. Have you ever wondered what the white specks on your finger nails are? Well, this can be a sign of a zinc deficiency too.
So, how can we increase our zinc levels through the food we eat? Shellfish, particularly oysters, have the highest level hence often being considered natural aphrodisiacs. Meat, eggs, dairy, pulses, nuts, pumpkin seeds and wholegrain foods are other good sources. It is important to eat whole grains because zinc is found in the outer layer of the grain. People who eat high protein diets may require extra zinc as protein can interfere with zinc absorption.
In concluding, although we have seen the importance of zinc, it is essential that we also have a good balance of vitamins and minerals within our bodies to enable them to work efficiently.
