8 Remarkable Health Benefits of Zinc
Our foods consist of so much more than just
proteins, carbohydrates, and fats. Foods are packed with vitamins and
minerals that are just as essential for our health and well-being. One of
the unsung heroes in this group is zinc, a mineral that activates over
300 enzymatic reactions involved in neural activity, wound healing, and
immune health, among many other functions.
Even though we only need 10 milligrams of
zinc every day, not getting enough of this vital nutrient can make your
body more susceptible to infection, cause hair loss, or even lead to
hearing difficulties. Learning just how much this mineral does for the
physical and mental health of everyone - from toddlers and teens to
seniors - will definitely convince you to meet your daily needs of zinc.
1. Zinc helps prevent age-related macular degeneration (AMD) 
AMD is a type of age-related eye condition
that makes your vision blurry when you look straight ahead. When the
macula, the section of the retina at the back of the eye, wears down
with age, you may have difficulty focusing on objects ahead of you. Zinc
prevents and slows down already existing vision loss caused by AMD.
Research by the National Eye Institute showed that a combination of 80
mg of zinc, copper, and antioxidants lowered the participants’ risk of
AMD by 25%. A different study with 4,200 AMD patients showed that a
combination of 80 mg zinc, vitamin C, vitamin E, and beta-carotene
improved vision loss and slowed down the progression of the disease.
This second study also pointed out that a zinc deficiency could play a
role in the development of AMD, so making sure that you get enough zinc
is key for good vision in your 50s and onwards.
2. Taking zinc can strengthen the immune system
Zinc plays a crucial role in the body’s
immune response, especially as we get older. It is believed that zinc
increases the activity of natural killer cells and T-cells, both of
which are immune cells that target pathogens. There is ample evidence
that zinc supplementation (45 mg daily) reduces the risk of pneumonia,
boosts the effectiveness of flu shots, and reduces infection rates in
seniors by up to 66%.
There is also research suggesting that taking 80 mg of zinc during a
cold can reduce its severity and duration by nearly 33%. So having a
zinc supplement on hand is beneficial during the cold and flu season.
3. Prevents acne and other skin issues 
Acne is annoying, to say the least.
Although there is no one cause of those pesky pimples that can appear
anywhere on the skin, studies suggest that those suffering from acne
often have low zinc levels. Luckily, both topical applications of
cosmetics that contain zinc and taking zinc internally seems to be an
effective way of calming skin inflammation, reducing skin oiliness, and
eradicating P. acnes bacteria.
Therefore, making sure that you get enough zinc from your diet may be a
good way to prevent or reduce acne. Applying a skin cream containing
zinc directly onto pimples may also make them heal faster.
4. Zinc promotes wound healing
Did you know that about 5% of the zinc in
your body is in your skin? A 2018 study points out that this could be
because zinc is vital at virtually every step of wound healing. Although
scientists are not sure how zinc influences the process of healing
wounds, they point out that understanding this mechanism in the future
could help people with persistent or hard-healing wounds, such as
diabetic wounds, improve faster. Zinc supplements are already often
prescribed to patients who experience larger burns and long-healing
wounds.
5. The mineral has mood-boosting properties
Zinc is an essential component of the
nervous system too. It’s necessary for the regeneration of nerve tissues
in the brain and the body. Moreover, scientists have more recently
noticed a connection between zinc deficiency and depression. It seems
that the mineral may also play a key role in the synthesis of serotonin,
the so-called "happy chemical." So it turns out that zinc may also be
necessary for our emotional and mental health too!
6. Zinc is essential for healthy development
We already mentioned several ways in which
older adults may benefit from having enough zinc in the system. But we
would be remiss if we omitted the fact that zinc is also vital for
supporting healthy brain development and overall growth in infants,
young kids, and teenagers. This is because zinc is necessary for the
production of DNA and cell growth, both of which are extra important
when one does a lot of growing and learning - during the childhood
years, that is.
7. Preserves memory and attention
Speaking of learning, zinc plays a dominant
role in brain health too! As we already pointed out, the mineral is an
important component of nerve regeneration. But there’s more. A zinc
deficiency is actually linked to countless cognitive issues, such as
memory, thinking, and attention problems. Some studies even made the
observation that zinc deficiencies and Alzheimer's disease often go hand
in hand, so it does appear that there is some connection between
cognitive health and zinc intake.
8. Promotes bone health
We already mentioned that zinc has
remarkable anti-inflammatory properties. Zinc activates the proteins in
your body that fight chronic inflammation, so it’s necessary at
preventing and lowering the progression of chronic diseases, notably
joint and bone degeneration. A research article from 2020 suggests that
zinc could play a role in preventing osteoporosis, a condition that
weakens bones by making them more porous. Zinc is implicated in the
process of bone formation, so getting enough of the mineral is a good
idea for bone and joint health, especially if you’re older.
How to Get Enough Zinc
The easiest way to meet your daily zinc intakes is through your diet.
Below we list a list of zinc-rich foods:
- Red meat and poultry
- Fish and seafood
- Eggs
- Dairy
- Seeds, such as pumpkin seeds or chia seeds
- Legumes: beans, chickpeas, lentils
- Nuts, such as cashews or peanuts
- Vegetables: mushrooms, asparagus, and peas.
Also note that some plant foods, such as cereals, are also fortified
with zinc. Read more about the signs of zinc deficiency and food source
of zinc here - Zinc – How to Tell If You Have A Deficiency. Generally
speaking, animal-based foods, such as red meat, shellfish, and dairy are
easy for the body to absorb and rich in zinc. There are also zinc-rich
plant foods, such as legumes and seeds, but it’s more difficult for the
human body to absorb zinc from these sources, which is why vegetarians
and vegans are at a greater risk of developing zinc deficiency. If you
have any dietary restrictions, talk to a nutritionist or physician about
zinc supplementation.