Zinc is an essential mineral that plays a role in many bodily functions, including:
- Immunity: Zinc helps the body fight off infection by supporting the production of white blood cells.
Cell growth and repair: Zinc is needed for the growth and repair of cells throughout the body.- Nervous system function: Zinc is important for the proper functioning of the nervous system.
Sense of taste and smell: Zinc is needed for the proper function of the taste buds and smell receptors.- Skin health: Zinc helps keep the skin healthy and protect it from damage.
- Eye health: Zinc is important for eye health and may help prevent age-related macular degeneration.
- Male fertility: Zinc is essential for male fertility and helps produce healthy sperm.
Zinc deficiency can lead to a variety of health problems, including:
- Immunity problems: Zinc deficiency can make you more susceptible to infection.
- Skin problems: Zinc deficiency can lead to skin problems, such as acne and eczema.
- Delayed wound healing: Zinc deficiency can slow down wound healing.
- Loss of taste and smell: Zinc deficiency can cause loss of taste and smell.
- Male infertility: Zinc deficiency can lead to male infertility.
If you are concerned that you may not be getting enough zinc, talk to your doctor. They can recommend a blood test to check your zinc levels.
Here are some tips to increase your zinc intake:
- Eat zinc-rich foods, such as oysters, red meat, shellfish, tofu, pumpkin seeds, dark chocolate, whole grains, beans, and dairy products.
- Take a zinc supplement, but only under the guidance of a healthcare professional healthcare.
zinc-rich foods include:
- Lentils
- Eggs
- Yogurt
- Peanut butter
- Wheat germ
- Sunflower seeds
- Cashews
- Crab
- Shrimp
- Tempeh
- Lentil soup
The recommended daily intake of zinc for adults is 11 milligrams for men and 8 milligrams for women. Pregnant and breastfeeding women need slightly more zinc, 12 milligrams and 11 milligrams respectively.
It is important to note that zinc is not well absorbed by the body when taken in large amounts. So, it is best to get zinc from food rather than from supplements
The recommended daily intake of zinc for adults is 11 milligrams for men and 8 milligrams for women. Pregnant and breastfeeding women need slightly more zinc, 12 milligrams and 11 milligrams respectively.
It is important to note that zinc is not well absorbed by the body when taken in large amounts. So, it is best to get zinc from food rather than from supplements.
