Zinc is the most important micronutrient for our body; it plays a crucial role in maintaining and enhancing our overall well-being.
If you want to understand the benefits of zinc, learn about the recommended zinc intake, recognize symptoms of both low and high zinc levels, and discover how to treat zinc deficiency, then this article is specifically for you.
So let’s delve into the benefits of zinc and explore how it enhances our overall well-being
What is zinc?
Zinc is an essential micronutrient required by the body in small amounts to maintain overall health. It possesses antioxidant properties that protect our body from cell damage caused by free radicals.
It protects our body from various diseases such as cell damage, acne, hair loss, eye-related issues, and loss of taste and smell, among others.
It is also beneficial for
- immune system
- skin health
- wound healing
- Blood clotting
- Thairoid functions
What does zinc do?
It helps fight against harmful bacteria, pathogens, and viruses in our bodies.
Our body uses zinc to produce DNA and proteins, which are essential for our overall health.
During pregnancy, it also aids in the proper growth of the baby.
How much zinc do I need?
| Age | Recommended doses |
|---|---|
| Birth to 6 month | 2 MG |
| 7 to 12 months | 3 MG |
| 1 to 3 years kids | 3 MG to 4 MG according to the doctor’s advice |
| 4 to 8-year Children | 5 MG to 6 MG according to the doctor’s advice |
| 9 to 13 years children | 8 MG |
| 14 to 18 years teen males and females | 9 MG to 11 MG according to the doctor’s advice |
| Adult male and female (18+) | 8 MG to 12 MG according to the doctor’s advice |
| After 18 males and females | 8 MG to 14 MG according to the doctor’s advice |
Sources of zinc
Many foods, both plant-based and animal-based, are rich in adequate amounts of zinc.
Here are some vegetarian food items that contain high levels of zinc.
- Nuts and seeds: Cashews, pumpkin seeds
- Legumes: Lentils, kidney beans, chickpea
- Whole grains: Oats, quinoa, brown rice
- Vegetables: peas, mushrooms, kale, asparagus
- Dairy products: milk, cheese, curd
Here are some nonveg food items that contain high zinc it
- Fish: salmon, sardines
- Meat: Beef, pork, lamb
- Eggs
Symptoms of zinc deficiency
Zinc deficiency is uncommon, but it can occur in individuals with certain medical conditions.
Here are some groups of people who may suffer from zinc deficiency.
- Hair loss
- Skin and hair changes
- Eye problem
- Loss of taste and smell
- Diarrhea
Side effects of accessive zinc supplements
- Headache
- Nausea
- Vomiting
- Indigestion
Frequently asks questions
Are zinc supplements safe?
Generally safe, but opting for a balanced diet is a better way to address zinc deficiency instead of relying on medications.
Will zinc help hair regrowth?
Yes, zinc helps promote faster hair growth by providing the building blocks needed for healthy hair follicles.
Why is zinc important for the body?
Zinc helps fight against pathogens that are harmful to our bodies.
The bottom line
Zinc is a crucial micronutrient for our body. It helps combat pathogens and harmful bacteria, supports the immune system, promotes skin health, aids in wound healing, contributes to blood clotting, and supports thyroid functions.
Zinc deficiency is uncommon because many foods we eat are rich in zinc. However, individuals with medical concerns may experience zinc deficiency.
If any circumstances your body is zinc deficient then it shows such indications as Hair loss, Skin and hair changes, Eye problems, Loss of taste and smell