Properties of zinc in the body

Do you know how important zinc is for the proper functioning of our body? This mineral is present in every cell in the body and, among other functions, helps the immune system fight bacteria and viruses. Although this mineral can be acquired through the diet, it is sometimes not stored properly. For this reason, it is necessary to take supplements to take advantage of the health benefits of zinc.

Below, we will show you the benefits of zinc, the daily amount that should be ingested and what happens when there is a deficiency of this mineral.

What is zinc?

Zinc is one of the most important minerals needed by the body to carry out its various functions normally. In fact, this trace element is involved in functions as diverse as tissue recovery and DNA synthesis, i.e. the natural or artificial creation of deoxyribonucleic acid molecules. Zinc is also essential for proper growth and development in children. As an essential mineral that contributes to cell regeneration, i.e. the replacement of old cells with new ones, a zinc deficiency can lead to various pathologies in adults.

Zinc also has other functions, such as skin, hair and nail care; protection of the immune system; hormone production; metabolisation of fats, proteins and carbohydrates; blood clotting, etc. Zinc is also essential for the body’s immune system. It may therefore sometimes be necessary to take zinc supplements.

Properties of zinc in the body

Although zinc is found in some foods, such as red meat, poultry and fish, the body does not store excess zinc and needs to ingest it daily to perform certain functions in the body. The importance of this mineral is due to the fact that it is present in all the body’s tissues. In short, the properties of zinc are as follows:

• It is involved in various metabolic and digestive processes.
• Strengthens the immune system, as it is a mineral that helps the body’s defences to function properly in the face of possible infections.
• Excellent antioxidant and facilitates cell regeneration as it neutralises free radicals to protect cells from oxidative stress.
• Plays an essential role in cognitive and nervous processes by promoting their proper functioning.
• Helps bone growth and development during the first years of life and slows degeneration in adults.

As you have seen, zinc is a trace element that we all need for various functions, and a deficiency of this mineral can cause the problems we will see below.

Symptoms of zinc deficiency in the body

Do you think you may have a zinc deficiency in your body? Well, not getting enough of this trace element can cause problems, such as the following:

1. Worsening mental performance and behavioural problems.
2. Decreased or loss of the senses of taste and smell.
3. Skin irritations.
4. Developmental and growth problems.
5. Wound healing problems.
6. Increased likelihood of infection.

Although zinc can be ingested through a balanced diet of animal and plant products, it is often necessary to take zinc supplements.

Which people are most at risk of zinc deficiency?

Zinc absorption is not the same in all people, and for this reason, some people are more at risk of zinc deficiency:

• Vegans and vegetarians.
• Pregnant and lactating women.
•  Breastfeeding babies.
• People with sickle-cell anaemia, poor nutrition or who abuse alcohol.
• People with chronic kidney disease.

How much zinc should be taken per day?

Zinc, as we have explained in previous paragraphs, contributes to protecting the defences, protecting the skin and promoting healing, but how much should be ingested daily? Well, women need 7-8 mg/day, while men need 9-11 mg/day. As this mineral is not stored, it is important to combine it with vitamin C, as it facilitates its absorption, while copper, calcium and phosphorus hinder its absorption. It is for this reason that excessive consumption of dairy products or carbonated drinks (which contain phosphorus) is not recommended, as they can hinder its assimilation.

Food sources of zinc

Don’t know in which foods you can find large amounts of zinc? Here’s what you can eat to get the doses you need:

• Seafood, especially oysters.
• Red meat.
• Poultry.
• Fish.
• Dairy products.
• Nuts.
• Whole grains.
• Vegetables.
• Now that you know

As we have already mentioned, it is very difficult to obtain the recommended daily amount through diet. Therefore, do not hesitate to take care of your health by taking a supplement based on zinc and other vitamins.