Zinc is a trace mineral, meaning that the body only needs small amounts, and yet it is necessary for almost 100 enzymes to carry out vital chemical reactions. It is a major player in the creation of DNA, growth of cells, building proteins and healing damaged tissue.
One of zinc’s most important roles is supporting a healthy immune system. https://pubmed.ncbi.nlm.nih.gov/9701160/
Foods to add to your diet that are high in zinc
- Rock oysters
- Herrings and sardines
- Lamb shanks
- Beef (steak)
- Pumpkin seeds (pepitas)
- Crab
- Cheese (tasty)
- Almonds
- Oat (rolled, uncooked)
- Muesli
- Chickpeas (canned)
- Mung beans
- Chicken Breast
- Cornflakes
- Yoghurt
- Baked beans
- Cashews
- Milk (regular)
- Wheat germ
- Wild rice
- Tahini
- Chia seeds
- Quinoa
- Tempeh
Zinc is required for numerous processes in your body such as
- Immune function
- Gene expression
- Enzymatic reactions
- Protein synthesis
- DNA synthesis
- Wound healing
- Growth and development
- Can decrease the risk of preterm birth
- Supports childhood growth
- Helps manage blood sugar
- Can slow the progression of macular degeneration
- Clears up acne
- Promotes a healthy heart and blood vessels
- Wound healing – zinc plays a role in healthy skin
- Sexual health – low zinc may lead to delayed sexual development, fertility problems, and other sexual health issues in males
Those at risk of Zinc deficiency are
- People with gastrointestinal diseases like Crohn’s disease
- Vegetarians and vegans
- People with sickle cell anaemia
- People who are malnourished, including those with anorexia or bulimia
- People with chronic kidney disease
- Those who abuse alcohol
Symptoms of zinc deficiency are
- Unexplained weight loss
- Wounds that don’t heal
- Lack of alertness and brain fog
- Decreased sense of smell and taste
- Diarrhoea
- Loss of appetite
- Open sores on the skin
- Blurry vision
- Premature balding
- Slow growth in children
- Drops in blood sugar
Unfortunately, zinc tends to be ignored and the impact it has on our body is not widely understood. It is one of the most important minerals that has fantastic health benefits.
Make an appointment with us for detailed advice on maintaining a healthy and balanced diet and keeping your body at optimal health.
