Zinc is a mineral that is vital for our body. It is necessary for many biochemical reactions to take place properly. It helps strengthen the immune system and protects the body against diseases. It also plays a critical role in regenerating and repairing cells, which means healing injuries and maintaining healthy tissues. Zinc is essential for enzyme function and regulates the body's basic chemical reactions.
Zinc supports skin health, ensures the proper functioning of the senses of smell and taste, protects eye health and can have positive effects on mental health. During pregnancy and breastfeeding, naturally, zinc is critical for infant development and health. Therefore, taking care of adequate zinc intake through a balanced diet is extremely important for the body to maintain healthy functioning.
What are the Benefits of Zinc?
Zinc is a popular mineral with a high reputation for its benefits to human health. It is among the trace elements that play an important role in the fulfillment of many functions in the body. Below are some of the benefits of zinc:
Immune System Support: Zinc is essential for the proper functioning of the immune system. It is important for the development, activation and function of immune cells.
Helps Cellular Repair: Zinc is essential for the regeneration and repair of cells. Therefore, it is important for the healing of injuries and tissue repair.
Enzyme Functions: Zinc acts as the active component of many enzymes. These enzymes regulate many of the body's basic chemical reactions.
DNA Synthesis: Zinc plays an important role in DNA synthesis and cellular division processes.
Supporting the Senses of Smell and Taste: Zinc is essential for the normal function of the senses of smell and taste.
Skin Health: Zinc helps keep skin cells healthy. It can also be used in acne treatments.
Eye Health: It is important for eye health and is necessary for the normal function of the retina.
Mental Health: Zinc has an effect on mental health and mental functioning. It can also be used to treat depression and anxiety.
Spermatogenesis Support: Zinc is important for the male reproductive system and is essential for sperm production.
Important during Pregnancy and Breastfeeding: During pregnancy and breastfeeding, zinc is important for fetal development and infant health. Therefore, ensuring adequate zinc intake through a balanced diet is important for the body to maintain normal functions.
What is Zinc Deficiency?
Zinc deficiency is a condition in which the body does not get enough zinc. This can occur due to various factors and can cause health problems. Zinc deficiency can manifest itself with the following symptoms:
Immune Weakness: Zinc is critical for the proper functioning of the immune system. In case of deficiency, the defense against diseases is weakened.
Slow Wound Healing: Zinc is essential for the regeneration and repair of cells. In case of deficiency, wounds may take longer to heal.
Skin Problems: Zinc deficiency can cause redness, flaking and rashes on the skin. Acne and pimples can also be common.
Loss of Taste and Smell: Zinc is important for the proper functioning of the senses of taste and smell. In case of deficiency, these senses may be affected.
Eye Problems: Zinc deficiency can lead to eye health problems such as night blindness.
Growth and Development Problems: Zinc is essential for normal growth and development of children. In case of deficiency, growth retardation may occur.
Hair and Nail Problems: Zinc deficiency can cause hair loss, breakage and weakened nails.
Mental Problems: Zinc deficiency can lead to mental problems and reduced mental speed. Zinc deficiency can be prevented with a balanced diet and supplements when needed. If you are experiencing symptoms of zinc deficiency, it is important to consult a health professional.
How Much Zinc Should I Consume Daily?
Daily zinc consumption can vary depending on age, gender, lifestyle and health status. In general, the daily zinc requirement for a healthy adult is approximately as follows:
- For men Approximately 11 mg
- For women Approx. 8 mg
- Pregnant and breastfeeding women should take more zinc according to the advice of a health professional, especially during periods of increased zinc requirements.
- Children's daily zinc requirement varies according to their age.
- For children aged 1-3 years: Approximately 3 mg
- For children aged 4-8 years: Approx. 5 mg
- For boys aged 9-13 years: Approx. 8 mg
- For girls aged 9-13 years: Approx. 7 mg
- The need for zinc should be determined especially during periods of rapid growth (childhood, adolescence, pregnancy, breastfeeding) and taking into account certain special conditions (such as diseases of the digestive system that affect zinc absorption).
It should not be forgotten that zinc balance is very important in the body. Both zinc deficiency and excess can lead to health problems. Therefore, it is important to ensure nutritional balance and, if necessary, take supplements on the advice of a healthcare professional.
Foods Containing Zinc
Zinc is found in many different foods and can usually be obtained in sufficient amounts through a healthy diet. Here are some foods that contain zinc:
Red Meat: Red meats, especially veal and beef, contain high amounts of zinc.
Seafood: Seafood such as oysters, crabs and shrimp are rich sources of zinc.
Nuts and Seeds: Nuts and seeds such as pumpkin seeds, sunflower seeds, hazelnuts, almonds contain zinc.
Milk and Dairy Products: Dairy products such as milk, cheese and yogurt are sources of zinc.
Dark Green Leafy Vegetables: Dark green leafy vegetables such as spinach and chard are vegetable sources containing zinc.
Oatmeal and Whole Grains: Whole grains such as oatmeal and wheat germ contain zinc.
Beans and Lentils: Legumes, especially chickpeas, red lentils and black beans, are rich in zinc.
Pumpkin and Pumpkin Seeds: Both pumpkin and pumpkin seeds are among the foods that contain zinc.
Cocoa Powder and Chocolate: Cocoa powder and dark chocolate are also sources of zinc.
Eggs: Egg yolk contains zinc.
Since zinc is found naturally in many different foods, it can be taken in sufficient amounts with a balanced diet. It is important to provide the body with the necessary zinc by paying attention to nutritional diversity.
What are the Symptoms of Zinc Excess?
Zinc excess can occur when excessive amounts of zinc are taken into the body. This can cause health problems. Symptoms of zinc excess can be the following:
Nausea and vomiting: Excess zinc intake can lead to stomach upset. This can manifest itself in symptoms such as nausea and vomiting.
Diarrhea and abdominal pain: Excessive zinc intake can have negative effects on the digestive system, which can cause diarrhea and abdominal pain.
Headache and Dizziness: Excess zinc can cause headaches and dizziness.
Immune System Problems: Excess zinc intake can have negative effects on the immune system. Immune system functions may be impaired.
Copper Deficiency: Upsetting the balance between zinc and copper can lead to copper deficiency. This can affect many body functions such as bone health and iron absorption.
Weakness and Fatigue: Excess zinc intake can cause symptoms such as weakness, fatigue and a decrease in overall vitality.
Associated Dermatitis: Excess zinc can cause skin rashes and dermatitis.
Associated Joint Pain: In some cases, an excess of zinc can lead to joint pain.
Gallbladder Problems: Excess zinc intake may have negative effects on gallbladder function.
Although zinc excess is rare, it can occur if you take excessive amounts of zinc supplements or come into contact with substances containing excessive amounts of zinc. If you are experiencing symptoms of zinc excess, it is important to consult a health care professional.