When it comes to maintaining good health, a well-balanced diet is essential. It’s important to get the right amount of nutrients from all the food groups, including vitamins and minerals.
One mineral that is often overlooked but essential for proper body functions is zinc. Zinc is naturally present in certain foods, and it’s necessary for your immune system to function correctly. In this article, we’ll explore the importance of zinc in your diet.
What is Zinc?
Zinc is a mineral found throughout the body and vital for many biological processes.
Zinc plays an essential role in maintaining healthy skin, hair, and nails, as well as supporting your immune system, helping to fight off illnesses such as the common cold.
Zinc is also responsible for helping with wound healing, supporting cell growth and development, and facilitating the metabolism of macronutrients like proteins, carbohydrates, and fats.
It’s necessary for proper brain function, and it’s even been linked to improving mood and reducing depression in some cases.
How Much Zinc Do You Need?
The recommended daily intake for zinc varies depending on age, gender, and pregnancy status. The following is a general guideline for recommended daily zinc intakes by age:.
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- Infants 0-6 months: 2mg/day
- Infants 7-12 months: 3mg/day
- Children 1-3 years: 3mg/day
- Children 4-8 years: 5mg/day
- Males 9-13 years: 8mg/day
- Females 9-13 years: 8mg/day
- Males 14-18 years: 11mg/day
- Females 14-18 years: 9mg/day
- Males 19 years and up: 11mg/day
- Females 19 years and up: 8mg/day
- Pregnant women: 11mg/day
- Breastfeeding women: 12mg/day
Sources of Zinc
Zinc can be found in a variety of foods, both plant-based and animal-based. Some of the best sources of zinc include:.
- Red meat
- Poultry
- Seafood, especially oysters
- Beans and legumes
- Nuts and seeds, particularly pumpkin seeds
- Whole grains like wheat, rice, and quinoa
- Dairy products
- Fortified cereals
If you’re struggling to get enough zinc from your diet, or you have a zinc deficiency, you may want to consider taking a supplement. However, you should always speak with your doctor before starting any new supplement regimen.
Signs of Zinc Deficiency
While zinc deficiency is not common, it can occur if you’re not getting enough zinc from your diet. Signs of zinc deficiency include:.
- Weak immune system, leading to frequent infections and illnesses
- Poor growth and development in children
- Hair loss and thinning hair
- Decreased appetite
- Skin rashes and lesions
- Delayed wound healing
- Impaired sense of taste and smell
While zinc deficiency can be serious, it can also be easily remedied by increasing your intake of zinc-rich foods or taking a supplement.
The Bottom Line
Zinc is essential for good health and wellbeing. It’s necessary for supporting immune function, healthy skin, and wound healing, and it’s vital for proper brain function.
While it’s readily available in many foods, some people may not be getting enough zinc from their diets, making supplementation necessary. If you’re concerned about your zinc intake, speak with your doctor, who can advise you on the best course of action.
