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The Amazing Health Benefits of Zinc


The Amazing Health Benefits of Zinc

The Amazing Health Benefits of Zinc

Zinc is an essential mineral that plays a vital role in many biological processes. It helps maintain healthy skin, hair, nails, bones, teeth, and the immune system.

Zinc deficiency has been linked to several diseases, including diabetes, heart disease, cancer, and Alzheimer’s disease.

Food sources of zinc:

Oysters, red meat, and legumes

How much zinc is healthy daily?

Men: 12-15 mg daily

Women: 9-11 mg daily

What are the health benefits of taking zinc?

Sexual health benefits of zinc in men.

- Zinc maintains the level of the male hormone (testosterone) in the blood and prevents the conversion of part of it with age into the female hormone (estrogen), which may cause obesity and coronary heart disease.

- Increases sperm motility and the number

- Maintains prostate health and reduces recurrent prostate infections

Boost Immunity.

Zinc is one of the most abundant minerals in the body. It is found in every cell of the human body and is necessary for more than 300 different enzymes. In addition to its role as an enzyme cofactor, zinc also acts as a structural component of DNA, RNA, and proteins.

Fight Infections.

Zinc deficiency has been linked with increased susceptibility to infections such as colds, flu, and pneumonia. A study published in the Journal of Clinical Nutrition showed that people who consumed less than 50 mg of zinc per day were twice as likely to develop respiratory tract infections compared to those who took in at least 100 mg of zinc daily.

Scientific research has proven the ability of zinc to increase the production and maturity of lymphocytes, which helps in combating viral diseases such as the common cold, coronavirus, and others, as taking zinc early in the event of a cold reduces the severity and duration of symptoms.

Prevent Cancer.

Zinc also supports the body’s natural defenses against cancer by helping to prevent DNA damage. In addition, zinc is necessary for proper cell division and growth, which means it helps keep cells from becoming cancerous.

Promote Healthy Skin & Hair.

Zinc deficiency has been linked with dry, scaly skin, brittle fingernails, and thinning hair. However, taking supplemental zinc can help improve these symptoms. A study published in the Journal of Clinical Endocrinology and Metabolism found that people who took zinc supplements had thicker hair than those who didn’t take them.

Reduce Inflammation.

Zinc also supports the body’s natural defenses against infection by helping to keep the mucous membranes moist and lubricated. This makes it easier for the body to fight off bacteria and viruses.

Improve brain functions.

Where zinc improves memory and improves mental abilities, such as doing arithmetic operations, and therefore zinc has an effective role in treating cases of hepatic encephalopathy and hepatic coma.

Improve the senses of smell and taste.

Improve mood and reduce fatigue and stress.

Improve blood sugar.

Zinc supplementation improved blood sugar control and promoted a healthy lipid profile in diabetics. In addition, zinc supplementation has been shown to improve insulin sensitivity in obese people.

Zinc aids in the storage and secretion of insulin, the hormone that allows cells to use sugars from food so that they do not accumulate in the blood.

Promote heart health.

Zinc may promote heart health by reducing the level of bad cholesterol (LDL) and decreasing also systolic blood pressure.

Benefits for pregnant and lactating women.

Zinc improves the physical and mental development of the fetus and newborn.

Symptoms of zinc deficiency:

  •       Loss of appetite and weight
  •         Loss of senses of smell and taste
  •        Hair shedding
  •        Feeling tired and stressed with minimal effort
  •        Frequent diarrhea
  •        Reduction of Blood pressure
  •        Appearance of white dots under the nail
  •    zinc deficiency in pregnant ladies may lead to:

- Premature birth

- Birth of underweight babies

High-risk groups of zinc deficiency:

- Pregnant and lactating women

- Babies and children

- Elderly people over 65 years old

- Ulcerative colitis and Crohn's disease

- Patients with chronic diarrhea

- Alcoholics

- Total Parenteral nutrition patients

Zinc supplements.

Zinc has an impact on iron and copper absorption. Excess zinc can interfere with the absorption of both iron and copper. High doses can also cause nausea, and even vomiting. Therefore, it is important to confirm if there is sufficient zinc in your diet or if a zinc deficiency is present before taking zinc as a supplement. A registered dietitian can help complete one’s assessment of one’s diet and whether the intake of zinc is adequate.


 Zinc has many benefits for the human body and taking any vitamin that contains at least 11 mg of zinc supports the immune system, especially against viruses, which is what we need most now considering the Covid-19 pandemic. I will leave you now with a subtitled video about the same topic.