Zinc is one of the most powerful essential minerals known to mankind but, what exactly does it do?

We will get to that answer in just a minute but first, let’s look at what makes certain minerals “essential.”

There are many nutrients that are needed by the body to perform various activities from bone building and muscle contraction to hormone production and brain function. Essential minerals, however, are considered essential because they cannot be produced by the human body and must be must be derived from external sources. These minerals must be either ingested, inhaled or absorbed through our skin.

Essential minerals are divided into two categories – macro minerals and micro minerals or trace minerals. While there isn’t much difference between the two, your body needs larger quantities of macro minerals to function properly. A good example of a macro mineral is sodium. On the other hand, micro minerals are needed in small amounts by your body. Zinc and magnesium are perfect examples of a micro minerals.

What is Zinc?

Zinc is a type of essential mineral that plays lots of important roles in your body that help the body stay healthy and functional. Essential minerals cannot be produced by the body so they must be obtained from the food and beverages we drink. 

This important trace mineral is required for the optimal functioning of the human body. Like I mentioned earlier, trace minerals are needed by the body in small quantities. However, this does not make them any less vital to our health and development. Zinc can be found in every organ, fluid, tissue and secretion of the human body, however, a bulk of it (around 83%) is located in the skeletal muscle and bones. Zinc is crucial to our development helping to grow healthy children and helping even us older guys & gals to age more gracefully. J 

Why Does Your Body Need Zinc?

Since Zinc is essential for so many functions of the human body, a zinc deficiency could bring about different kinds of health problems. Here are some reasons why you need to consume adequate amounts of zinc.

The True Fountain of Youth!

Zinc helps to actually slow aging in adults and build youthful cells and tissue. Zinc is popularly known for its anti-aging properties. When taken in adequate amounts, zinc can greatly decrease your risk of age-related diseases like infection, pneumonia, and age-related macular degeneration (AMD). According to research, older adults who supplement with zinc experience improved influenza vaccination response, reduced risk of pneumonia and increased mental performance. A recent study, NCBI: Low Zinc Status,  has also revealed that taking 45mg of zinc in the gluconate form for 12 months can reduce infection rates in older adults by almost 66%.

An Immune Boosting Super Nutrient!

Zinc builds a healthy defense system, your immune system!

Remember, earlier on we learned that zinc is found in cells throughout the body? – Zinc is vital for immune cell function. So, if the body is deficient in zinc, it can lead to a weakened immune response. Adequate zinc intake activates certain immune cells in the body, and decreases oxidative stress caused by toxins and free radicals which can become cancer causing agents. When your immune cells are ramped up and fully functioning they are like your private army of soldiers ready to strike on any foreign invader that enters the body.

A DNA Building Block

Zinc is required for enzyme production, protein and DNA synthesis, and gene expression. It builds a healthy defense system, protecting your body from bacterial and viral infections such as colds and influenza. Zinc plays a role in healthy cell division and cellular growth and protects the skin from rashes.

Zinc helps heal wounds and is used in hospitals to treat burns and other skin injuries. It supports normal growth in infants & children and topical zinc even heals diaper rash and other skin irritations.

How Do You Get Zinc?

Zinc is very important for many different processes of the body, but since your body does not have the ability to produce or store zinc, it is important to regularly get this mineral from food or supplementation. Here are a few foods to consider adding to your diet to boost your zinc levels.

Foods Rich in Zinc

• Oysters: These funny looking sea creatures are very rich in zinc; one serving contains more zinc than any other food. Just 6 medium oysters provide 32 mg, or 291% of the recommended daily value of zinc.
• Red Meat: Beef, lamb and bison are all excellent sources of zinc. A 4-ounce serving of beef contains 5 to 6 mg of zinc, nearly half of the recommended daily value for adults. Grass-fed or wild forms of red meat, such as venison, also contain iron, B vitamins and the amino acid creatine, which helps your muscles produce energy when lifting heavy objects, and during high-intensity exercise. It also protects against neurological disease.
• Beans & Legumes: While a ½ cup of beans and legumes supplies about 12% of the daily value, they also contain phytates, a natural occurring antinutrient or plant toxin that blocks the absorption of zinc, magnesium and other important minerals. If consuming beans & legumes make sure to soak or sprout them prior to cooking to reduce the plant toxins that bind zinc and other minerals and make them difficult to absorb and utilize.
• Seeds: Hemp seeds come in at the top of the list supplying 31% to 43% for 3 tablespoons. Pumpkin seeds, flax and sesame seeds are also good sources and have shown promise in reducing cholesterol and blood sugar.
• Nuts: Provide healthy fats & fiber and are a good source of zinc. They also supply the body with a number of other vitamins and minerals.
• Dairy: Including milk, whole milk yogurt and aged cheese are good sources of bioavailable zinc. Bioavailable simply means that more zinc can be absorbed and utilized by your body from these foods.
• Seafood: Including crab, lobster & other shellfish provide high levels of zinc and calcium.
• Andy finally one of my favorites, Dark Chocolate! Dark chocolate provides high levels of a variety of trace minerals, including zinc and magnesium.

Supplements

While it is always best to get nutrients from whole food sources, some people may need additional support. Strict vegetarians, people who consume excessive amounts of alcohol and those who eat poor diets lacking in healthy protein, vegetables and healthy fat, tend to be deficient in zinc and other nutrients.

These individuals often have lowered immune systems as a result of essential nutrient deficiencies. For these people, zinc supplementation might be a good idea to talk to your health professional about.