Zinc is an essential mineral that is naturally present in the human body. Every cell contains this element because it’s a central building block for proteins and DNA. Zinc helps the body fight off infections via viruses and bacteria, and it is crucial for physical development through infancy and childhood.
The Dangers of Zinc Deficiency
According to the National Institutes of Health (NIH), the recommended dietary allowance for zinc is 8 mg for adult women (10 mg for pregnant women, and 11 mg for breastfeeding women), and 11 mg for adult men. Most adults consume zinc through their regular diet to meet these needs. Zinc-rich foods include red meat, oysters, lobster, beans, nuts, whole grains, dairy products, and fortified breakfast cereals.
Because zinc is so important in many bodily functions, zinc deficiency can be very serious in children and adults. People with zinc deficiency are susceptible to infections, and they may experience stunted growth, vision and hearing loss, hair loss, anemia, dry skin, and reduced appetite. It is more difficult for the body to obtain zinc from vegetables, so people who follow vegetarian diets may be vulnerable to zinc deficiency.
While it’s important to get the recommended amount of zinc every day, decades of research have shown that higher doses of zinc can lead to many health benefits. Zinc supplements are a go-to for many health and wellness gurus promoting high levels of physical health.
Here are five important health benefits of consuming zinc at higher doses:
1. Boosts Your Immune System
The cells in your immune system depend on zinc to maintain healthy function. Boosting zinc intake at the onset of a cough or cold can help shorten the illness duration and even prevent you from getting sick at all.
Healthy, high levels of zinc can help shorten the common cold significantly. The NIH sets the tolerable upper limit for zinc at 40 mg per day, so make sure to check the ingredient list and dosage of your supplement of choice before ingesting them.
2. Keeps Your Heart Healthy
Zinc helps lower blood pressure, blood sugar, and bad cholesterol, especially in obese adults. In addition, zinc supplementation is crucial for people with diabetes because it plays an important role in the storage and secretion of insulin.
3. Helps Clear Up Acne
Zinc decreases oil production in the skin, making it an effective treatment for acne flare-ups. Supplementation can lead to improved skin texture, especially for patients experiencing chronic cystic acne.
4. Prevents Early Labor
Zinc is crucial for early growth and development in infants, even the ones still in the womb. Pregnant women require a higher daily zinc intake, so supplements can help them avoid preterm labor and other developmental difficulties throughout their pregnancy.
5. Promotes Healthy Growth
Zinc deficiency can lead to stunted growth and development, so supplementation is especially encouraged in infants and young children. Extra zinc can lead to increases in height and weight in children older than two years old.
Conclusion
Zinc is an essential mineral that contributes to nearly all health functions of the body. While it is easy to meet the minimum daily intake requirement through a regular diet, research has shown that higher doses of zinc can bring health benefits such as a healthier heart and a healthier immune system.
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