ZINC AND ITS EFFECTS ON THE HUMAN BODY: ROLE, BENEFITS AND SOURCES

Zinc is one of the most important trace elements for the human body, which is necessary for maintaining general health. It plays a key role in many biochemical processes, such as immune system support, hormone regulation, and wound healing. This mineral does not accumulate in the body, so getting it regularly from food or supplements is critical. In this article, we will look at what zinc is, why it is important, and how its deficiency or excess can affect health.

What is zinc?

Zinc is a chemical element that belongs to the group of trace elements necessary for the functioning of the body. It is an essential component of more than 300 enzymes involved in protein synthesis, DNA, cell division and metabolism. Since the human body cannot synthesize zinc, it must be obtained from food or supplements.

Zinc is involved in the following important body functions:

• Immune system: Zinc helps support immunity by stimulating the production of white blood cells and increasing the body's ability to fight infections.
• Growth and development: This mineral is necessary for normal growth and development, especially in children and adolescents.
• Protein synthesis and wound healing: Zinc promotes faster wound healing and supports skin health, making it important for recovery after injury or surgery.
• Hormonal regulation: Zinc helps regulate insulin levels and is involved in the functioning of the thyroid gland.

Zinc and its effects on health

1. Zinc for immunity

Zinc is necessary for the proper functioning of the immune system. It activates T-cells - white blood cells that protect the body from infections and diseases. In addition, it reduces oxidative stress, which is important for preventing inflammatory processes in the body. Research shows that adequate levels of zinc can shorten the duration of colds and reduce the risk of serious infections.

2. Zinc and skin

Zinc plays an important role in maintaining healthy skin. It is essential for cell regeneration and helps reduce inflammation, which can be beneficial for people with acne, dermatitis and other skin conditions. This is why many dermatologists recommend topical zinc creams to treat skin irritations or inflammations.

3. Zinc and hormones

Zinc has a significant effect on hormonal balance. It is involved in regulating the level of insulin and sex hormones. In particular, this trace element is important for the health of the male reproductive system, as zinc supports testosterone levels and can improve fertility.

4. Zinc for cognitive function

The trace element plays an important role in supporting cognitive functions, including memory and learning ability. Zinc deficiency can lead to impaired concentration and memory, and increases the risk of developing neurodegenerative diseases such as Alzheimer's disease.

Sources of Zinc: How to Get Enough

A balanced diet is the best way to get the zinc you need. The main sources of this trace element are:

• Meat: Red meat, chicken, turkey are rich sources of zinc.
• Seafood: Islet, shrimp, salmon are excellent sources of zinc.
• Nuts and seeds: Cashews, pumpkin seeds and sesame seeds contain high levels of zinc.
• Legumes: Beans, chickpeas, and lentils contain moderate amounts of zinc, although its bioavailability from plant foods is lower.

It is also possible to get zinc from food supplements, especially if the diet does not provide enough of this mineral. Available supplement forms include zinc gluconate, acetate, and sulfate, which are well absorbed by the body.

Zinc deficiency: consequences for the body

Zinc deficiency can lead to serious health problems. Most often, its symptoms include a weak immune system, frequent colds, delayed wound healing, and even hair loss. In children, zinc deficiency can affect normal growth and development.

People at increased risk of zinc deficiency include pregnant women, people with chronic illnesses, vegetarians, and vegans because plant foods contain less zinc than animal foods.

Excess zinc: when to be careful

As with any dietary supplement, excessive zinc intake can have negative consequences. An excess of zinc can lead to nausea, diarrhea, headaches and even disorders in the functioning of the immune system. The recommended daily dose of zinc for adults is 8-11 mg per day.

Conclusion

Zinc is a vital mineral for maintaining body health. It is involved in numerous processes, including immune system support, tissue regeneration, hormonal balance, and cognitive function. A balanced diet with sufficient zinc or the use of dietary supplements can help avoid a deficiency of this mineral. However, it is important to follow the recommended doses to avoid the negative effects of an excess.

And don't forget: the right balance of minerals and vitamins, including zinc, contributes not only to physical health, but also to mental health.