The Power of Zinc: A Guide to Boosting Health and Preventing Deficiency

The Southwest Monsoon or Habagat is here and zinc is just what you need to fight off viruses and bacteria and bolster your overall immune system during the rainy season.

What is Zinc?

Zinc is an essential nutrient that helps carry out different bodily functions including boosting the immune system, healing damaged tissue, supporting cell growth and development, and more. Understanding zinc’s crucial role in the body and preventing deficiency can improve health, not only during the rainy season but throughout the year.

According to the Healthline, the body doesn’t produce zinc naturally so it is your responsibility to ensure that you get it from food or supplements. Even a mild zinc deficiency can lower your immune system and make you more susceptible to infections.

What Are The Health Benefits Of Zinc?

Boost Immune System – Zinc is a vital nutrient needed for the development and function of immune cells. When you have adequate levels of zinc, your body is equipped to defend itself from viruses and bacteria. Whereas, a deficiency can lower your immune response, making you susceptible to illnesses.
Promote Faster Wound Healing – A wound’s healing time depends on how big or deep the cut is. Zinc contributes to tissue repair and aids in every stage of the healing process from blood clotting to forming new tissue. People who have a zinc deficiency may experience slower wound healing.
Aid Growth and Development – Zinc plays a crucial role in various stages of life, including prenatal development, infancy, formative years, and adolescence.
Support Senses of Taste and Smell – Lack of adequate zinc can dull your senses of taste and smell, lessening your ability to fully enjoy food and appreciate scents.
Promote Eye Health – A study shows that beta carotene, vitamins C and E, and zinc may help slow the progression of age-related macular degeneration.
Improve Skin Health – According to WebMD, oral and topical zinc have anti-inflammatory properties that can help treat various skin problems, including acne, rosacea, psoriasis, and eczema. There are also studies claiming that it can reduce warts, scars, and keloids.

How Much Zinc Do You Need?

According to the Mayo Clinic, the recommended daily allowance (RDA) for zinc varies by age, gender, and life stage. A typical adult male, age 19 and above, needs around 11 mg/day of zinc, while an adult female in the same age group needs about 8 mg/day. Pregnant and nursing mothers need more zinc, around 11-12 mg/day. Children also need zinc between 2 – 11 mg/day, depending on their age and gender. Consult your pediatrician about the right dosage.

What Are The Signs And Symptoms Of Zinc Deficiency?

Zinc deficiency often stems from insufficient zinc in the diet, leading to common symptoms such as:

Appetite loss
Weaker immune system
Slower than expected growth

While severe zinc deficiency is highly unusual, it can happen to people with rare genetic mutations, individuals with alcohol addiction, and those taking certain immune-suppressing drugs. It may also affect breastfed infants whose mothers have profound zinc deficiency.

According to the Medical News Today, severe zinc deficiency can trigger various health issues, including:

Hindered growth and development
Late sexual maturity
Diarrhea
Hair Loss
Eye and skin lesions
Lethargy
Prolonged wound healing
Unexplained weight loss
A dull sense of taste and smell

In children, this deficit can cause cognitive impairment and stunting, a condition where a child is too short or significantly falls below the growth standards for their age. Children in developing countries are vulnerable to this condition due to diets that often lack essential nutrients. Research involving Filipino preschoolers in the Philippines indicates that inadequate zinc intake contributes to stunting. In adults, severe zinc deficiency may impact reproductive health and make them more prone to certain diseases.

What Are Food Sources Of Zinc?

A good way to guard against zinc deficiency is by including zinc-rich foods in your meals. Here are some excellent food sources of zinc:

Meat – Pork, beef, chicken, lamb
Seafood – Oysters, crabs, and shrimp
Dairy Products – Milk and cheese
Eggs
Legumes – Beans and chickpeas
Whole Grains – Oats
Nuts and Seed – Peanuts, pumpkin seeds, and other nuts

What To Do If You Suspect That You Have A Zinc Deficiency?

If you think that you might have zinc deficiency, the first step is to consult with a healthcare professional to assess your symptoms and evaluate your risk factors. The healthcare professional may request blood tests to check your zinc levels.

Although supplements can help manage confirmed deficiency, it’s best taken under medical supervision to determine the proper dosage and prevent adverse effects that could disrupt the balance of essential minerals like copper.

Conclusion

Zinc is a fundamental nutrient that supports health from boosting the immune system to aiding proper growth and development. By understanding the crucial roles that zinc plays in your body and making mindful dietary choices, you can harness the power of this essential mineral to boost your health and prevent deficiency.

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