Zinc is a vitamin that is not often discussed, but it has a powerful antioxidant effect and is essential for the proper development and functioning of the body. Foods rich in zinc vitamin are mostly of animal origin, such as fish, turkey, and chicken, and mainly act on the immune system.

What is Zinc Vitamin?

Zinc is a mineral found in much of the human body, mostly in body tissues. It plays a powerful role in various bodily functions, from proper cell growth to regulating testosterone production in the body. Currently, zinc vitamin is highly sought after by athletes due to its important role in testosterone hormone production. By activating antioxidant enzymes, this vitamin stimulates the immune system’s functioning.

Zinc is a mineral that is also found in the bloodstream, and by monitoring its levels, it is possible to diagnose some health issues, such as atherosclerosis and chronic heart failure, when levels are altered. In cases of reduced levels, it is possible to diagnose pernicious anemia, malnutrition, alcoholic cirrhosis, anorexia, and tuberculosis. The reference values for normal blood zinc are 70 to 120 ug/dl and for zinc found in urine up to 900 ug/g. A lack of zinc in the body can cause serious health problems, such as delayed sexual and bone maturation, hair loss, skin lesions, and loss of appetite.

Foods That Contain It

Zinc is usually found in foods of animal origin and is extremely important for strengthening the immune system, making it stronger to fight diseases caused by bacteria, viruses, and fungi. The main sources of this vitamin are foods such as:

  • Oysters
  • Turkey
  • Chicken liver
  • Almonds
  • Peanuts
  • Soybeans
  • Beef
  • Fish

Zinc vitamin is also found in shrimp, wheat germ, cereals, whole grains, dried peas, chickpeas, and legumes. The recommended intake varies for each stage of life, from 3.0 to 8.0 mcg/dl for children aged 1 to 13 and from 8.0 to 11 mcg/dl for ages 14 to 18. The indicated healthy levels in the blood are 70 to 130 mcg/dl and in urine 230 to 600 mcg/dl.

In addition to consuming this rich nutrient through foods, we can also take it through vitamin supplements, which fulfill the daily zinc requirement. This vitamin is available in capsules that offer the exact amount for consumption and can be easily found in drugstores and online shops that offer this type of product. It can be taken as capsules containing only zinc vitamin or in combination with other substances such as calcium, selenium, and magnesium.

Benefits

There are many benefits that zinc brings to human health; it is essential for the optimal functioning of the immune system, for improved healing, for diabetes management, and even for reducing stress levels. It is a powerful vitamin for hair care, reducing hair loss and making it stronger and healthier. It is also great for people trying to lose weight, as zinc is used to curb appetite and reduce weight.

In addition to this range of benefits, zinc also helps with growth, blood pressure control, and can assist in depression treatment. It has a strong effect on skin treatment by controlling testosterone levels, the main factor responsible for acne and pimples. It also prevents the development of eczema, or atopic dermatitis as it is commonly known, which is caused by zinc deficiency in the blood, keeping the skin looking healthy and vibrant.

Many enzymes in the body depend on zinc to function properly, such as collagen. Zinc promotes collagen development by accelerating the wound healing process. It is a strong fighter against prostate problems; its deficiency can cause gland enlargement, increasing the risk of progression to cancer. It helps combat bone loss and the development of osteoporosis, since Zinc is a component of hydroxyapatite, one of the elements responsible for strengthening bones and keeping them hard and strong.

Zinc During Pregnancy

During pregnancy, women need to take even more care with their health, diet, and routine. All care is necessary for the better development of the fetus and to ensure a smooth pregnancy and delivery. During prenatal care, the obstetrician will recommend the use of vitamins to aid this process and supplement vitamins as needed.

Each recommended vitamin is important for the development of the fetus, but zinc is essential. It is responsible for cell division, the development of the child’s neurons, and strengthening bones. Zinc vitamin, together with iron, is vital for the healthy nutrition of both mother and baby, assisting in the construction of DNA and genetic material. By including zinc-rich foods in the diet, or supplementing with vitamins if needed, the child will be less likely to have problems such as attention deficit, malnutrition, or growth disorders.

Some women believe that taking this supplement during pregnancy may lead to excessive weight gain. But it has been proven that vitamins serve to nourish mother and child, without causing any changes in weight gain. However, if excessive weight gain is observed, the doctor should be notified so that a more balanced, lower-fat diet can be prescribed.

Photo: Kim Jones