From hormone regulation to immune strength and skin health, zinc plays a pivotal role in a surprising number of chemical reactions that help women (and men) stay healthy. It plays a fundamental role in growth, healing, and your sense of smell. Beyond these basic roles, let’s dig deeper into the secrets of this essential mineral and see why it’s important for a woman’s health and well-being. Let’s dig in!
Bone Health
What woman isn’t concerned about bone health? As estrogen levels drop after menopause, a woman’s risk of painful and debilitating bone breaks from osteoporosis goes up sharply. Plus, osteoporosis is a “silent” health problem, meaning you may experience no symptoms until you fracture a bone from something as simple as a minor fall or a sneeze. That’s how fragile osteoporotic bones can be.
Along with calcium, vitamin D, vitamin K2, and magnesium, zinc helps keep bones healthy and helps protect against the effects of osteoporosis. It plays a pivotal role in supporting the activity of bone-forming cells and regulating the lifelong process of bone remodeling.
By nurturing bone health, zinc helps maintain a strong skeletal system that can help your bones stay stronger and lower the risk of fractures and loss of height due to osteoporosis. With its ability to fortify the structural foundation of bone tissue, zinc helps support robust bones that stand the test of time.
Reproductive Health and Fertility
Zinc’s significance extends to reproductive health too. Zinc plays a crucial role in reproductive health in females, including follicle development, oocyte maturation, fertilization, embryo development, and pregnancy. Zinc deficiency can disrupt these processes and lead to infertility and poor pregnancy outcomes.
Moreover, zinc is indispensable for sperm production and the maintenance of healthy testosterone levels. Optimal levels of zinc are key to fostering a healthy and balanced reproductive system, emphasizing the crucial role that zinc plays in this intricate web of biological processes.
Reducing Inflammation
Zinc’s impact extends to the realm of inflammation control and immune health. Chronic inflammation, which poses risks for various health conditions such as heart disease, type 2 diabetes, obesity, and certain cancers, is a factor we shouldn’t ignore. Fortunately, research shows zinc has anti-inflammatory properties, making it a natural ally in combating and reducing whole-body inflammation. In one study, people who took zinc supplements had lower levels of g C-reactive protein (CRP), interleukin-6 (IL-6), malondialdehyde (MDA), and total antioxidant capacity (TAC).
So, avoiding a zinc deficiency is critical for maintaining a balanced inflammatory response and mitigating the potential risks associated with chronic inflammation-related ailments. These benefits could help lower your risk of chronic health problems fueled by inflammation. Not only can zinc deficiency boost inflammation, but it can also interfere with your body’s immune response to pathogens, like bacteria and viruses. You need zinc for immune system balance.
Wound Healing
Zinc also lends a helping hand in the realm of wound healing. Whether you’re dealing with a minor cut, scrape, or a more significant injury, zinc’s presence supports expedited healing. Zinc plays a crucial role in enhancing cellular health and facilitating collagen formation. By bolstering these essential processes, zinc enhances the repair process that allows wounds to heal. So, when faced with an ouch-inducing situation, consider the power of zinc can be a valuable aid in your journey towards a better and faster recovery.
Supports Eye Health
AMD, or age-related macular degeneration, is a prevalent eye condition that causes vision loss in people over the age of 55. This eye disease affects both men and women. It makes you lose your central vision over time, which makes it hard to do things like reading that require a central focus. Zinc joins a collection of essential vitamins and minerals that may contribute to slowing AMD’s progression.
Plus, zinc plays a crucial role in supporting overall vision health, particularly in relation to the retina, where it reduces oxidative stress that can damage this light-sensitive structure. By taking part in this process, zinc aids in safeguarding the delicate structures of the eyes and promoting optimal visual well-being.
Dietary Sources of Zinc
Zinc is an essential mineral vital for healthy skin, a strong immune system, and wound healing. Oysters are the best source of zinc because they have the most of any other food. Beef, pork, and chicken are also good sources.
Seafood like crab, lobster, shrimp, and mussels also provide zinc. Plus, Cashews, hemp seeds, pumpkin seeds, chickpeas, lentils, and beans contain this vital mineral. While whole grains like oats contain zinc, their bioavailability is lower due to phytates, antioxidant compounds that reduce mineral absorption. Dairy products like eggs, milk, and yogurt contribute to zinc intake, albeit in smaller amounts. Certain vegetables like mushrooms, spinach, and asparagus contain zinc but in lesser quantities.
If you eat a vegetarian or vegan diet, it’s easier to fall short of zinc. One way to get zinc in plant-based foods like beans, grains, and seeds easier to absorb is to soak them. This gets rid of some of the phytates in the food and makes it easier to absorb the zinc.
Do You Need a Zinc Supplement?
Zinc supplements may aid vegans and vegetarians, but see your doctor first. Doctors recommend zinc supplements for pregnant and breastfeeding mothers. Depending on age and stage of life, the recommended daily amount of zinc ranges from 2-3 mg/day for babies to 8 mg/day for adult women and 11 mg/day for adult men.
While there are a few downsides to getting more zinc in food form, taking high doses of zinc poses some risks. If you take too much zinc for a long time, it can make you feel sick, dizzy, have headaches, upset your stomach, make you throw up, and make you lose your appetite. It can also lead to lower immunity, low levels of HDL (“good”) cholesterol, and low copper levels.
If you take a zinc supplement, make sure the zinc formulation you choose also contains copper to prevent a dangerous drop in copper levels. Copper deficiency can lead to serious damage to anemia and serious nervous system damage.
Conclusion
In conclusion, zinc plays a vital role in women’s health, impacting various aspects of well-being. While dietary sources like oysters, meats, seafood, legumes, nuts, seeds, and dairy products offer zinc, vegetarians and vegans may benefit from supplements. But it’s important to talk to a doctor before starting any supplement to make sure you’re taking the right amount and to avoid any risks. By prioritizing zinc intake, women can enhance their overall health and well-being.
References:
- Role of zinc in female reproduction. (2023). Retrieved 17 June 2023, from https://academic.oup.com/biolreprod/article/104/5/976/6141166
- Bonaventura P, Benedetti G, Albarède F, Miossec P. Zinc and its role in immunity and inflammation. Autoimmun Rev. 2015 Apr;14(4):277-85. doi: 10.1016/j.autrev.2014.11.008. Epub 2014 Nov 24. PMID: 25462582.
- Journal of Trace Elements in Medicine and Biology. Volume 68, December 2021, 126857.
- “5 Health Benefits of Zinc – Cleveland Clinic.” 30 Jan. 2023, https://health.clevelandclinic.org/zinc/.
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