Zinc is a micromineral that the body only needs in very small quantities. In spite of this, your health can suffer if your diet does not contain enough zinc, and it is thought that a shocking 75% of people in the Western world may not have a high enough zinc intake. Certain foods are particularly good sources of zinc, including mushrooms, nuts, beans, and spinach. Although you have probably heard that you can benefit from zinc supplements or a diet that is richer in zinc, you may not know just why this micromineral can be so important for your physical health. Read on to discover thirteen fascinating and significant reasons why a higher intake of zinc could help to improve and extend your life.
1) It decreases your risk of developing depression:
The nature of the link between zinc and depression is currently being investigated, but it is thought that zinc plays a role in producing certain relevant hormones and neurotransmitters. Specifically, it seems that zinc helps to regulate dopamine, which boosts mood and makes you feel more energetic. Interestingly, a lack of zinc seems more likely to cause depression in women (possibly due to the micromineral’s ability to influence estrogen production).
2) It supports the immune system:
A wide range of studies shows that a higher intake of zinc can help to shorten the duration of certain annoying viral infections, such as the cold. This may be because zinc helps to ensure that individual white blood cells are working in the way that they should, and so it makes them maximally capable of fighting off any invading bacteria and viruses.
3) It can normalize your metabolism:
Zinc helps to regulate your metabolic rate, which determines how quickly your body burns calories (and thereby influences how easy it is for you to lose weight or avoid gaining it). If you do not have a high enough zinc intake, your metabolic rate lowers and it becomes harder to stay slim.
4) It helps to treat acne:
Dermatological studies have shown that zinc can play a role in reducing the severity of acne breakouts, whether zinc is applied via a cream or taken as a supplement. It seems to make painful acne appear less frequently and promotes faster healing of acne scars. It is currently thought that these health benefits are due to the fact that zinc helps to control the function of the skin’s oil glands.
5) It is necessary for the healthy development of babies:
Zinc is vital during pregnancy because it helps cell division take place, and this is the process by way of which a growing baby’s body and internal organs will develop. If you are pregnant, you should aim to ingest no less than 11mg of zinc each day.
6) It reduces the likelihood of developing prostate cancer:
Zinc is very important to male health, as a study performed by scientists at Johns Hopkins University has shown that men who lack the right amount of zinc in their diet are more likely to suffer from prostate cancer, as well as an enlarged prostate. This finding is also supported by the fact that prostate cancer tissue contains much less zinc than healthy prostate tissue.
7) It may help to prevent baldness:
Men who are deficient in zinc are more susceptible to sudden hair loss, and a study performed by Australian scientists has shown that those who have a higher amount of zinc in their diet are less likely to go bald.
8. It can improve your senses of taste and smell:
If you are deficient in zinc, you will have a poorer than average sense of taste and smell. This is because zinc influences a protein that is directly linked to both of these senses.
9) A lack of zinc is linked to growth problems in children:
Studies have shown that an inadequate intake of zinc can substantially impair growth and delay puberty. This property of zinc is connected to its ability to regulate genetic activity and metabolic rate.
10) It boosts cardiovascular health:
Zinc helps to keep the lining of your blood vessels healthy, and a lack of zinc encourages cholesterol to build up. When your blood vessels are lined with cholesterol, you are more likely to have a heart attack or a stroke.
11) It may help with menstrual cramps:
There is currently some evidence that suggests zinc (along with calcium and B vitamins) can make a difference to a variety of common discomforts that accompany menstruation. In addition to reducing the severity of period pain, these supplements all appear to limit water retention and breast pain.
12) It helps to keep your blood sugar levels under control:
Zinc influences the production of insulin, which is necessary when it comes to transferring sugar from your blood to your cells. Without enough zinc in your diet, you are less responsive to insulin, and your blood sugar starts to become too high as a result.
13) It may improve your fertility:
If you are a woman, take note of the fact that zinc plays a role in developing eggs. A lack of zinc can lead to these eggs failing to mature, and this can result in diminished fertility (or even infertility).
As is obvious from the above health benefits of consuming zinc, it is extremely important to your physical well-being. However, it is important to know that experts on nutrition say that you need only around 8mg of zinc per day (unless you are pregnant). If your zinc intake is too high, then you may develop abdominal pain, vomiting, and a metallic taste in the mouth.
