Zinc is an essential mineral that is necessary in all organs, tissues, and fluids of the body. This is involved in a variety of biological processes and is the second most abundant trace mineral in the body after iron.
Reasons we need zinc
Zinc is involved in more than 300 biochemical functions important for the synthesis and metabolism of carbohydrates, fats, proteins, nucleic acids, and other micronutrients.
The zinc improves the stabilization of cell and organic structures, immune function, wound healing, cell division, growth, blood clotting, thyroid function, vision, taste and smell.
Since zinc is important for the immune system, the deficiency of this substance contributes significantly to the development of diseases.
This essential mineral is not produced naturally in the body, so a regular intake of foods rich in zinc is required
Common symptoms of a zinc deficiency are loss of appetite, loss of taste and smell, hair loss, indigestion, chronic fatigue, infertility, hormonal imbalances, weak immune system, slow wound healing, low blood pressure, white patches on the nail.
The following are some important benefits and effects of zinc, and why it is so important to maintain optimal levels of this mineral in our body.
1. Improves muscle recovery
Zinc is important in cell division and cell growth. It promotes muscle growth and repair by allowing the body to heal small muscle tears, thereby strengthening muscles and bones.
Additionally, zinc helps release testosterone, growth hormone, and growth factor IGF-1, which can provide healthy muscle mass and metabolism.
2. Improves nutrient absorption
The zinc plays a role in protein synthesis and the body needs to use amino acids from food. It is also involved in the breakdown of carbohydrates, which are one of the most important sources of energy for our body.
The zinc deficiency can lead to low energy levels and chronic fatigue. Eating healthy amounts of this mineral improves metabolism and increases energy level.
3. It is good for hormonal balance
Zinc is also involved in the production of hormones, thereby promoting hormonal health and fertility. It regulates the level of testosterone in the body, which is a hormone that plays an important role in both men and women.
On the other hand, zinc affects female sex hormones and is involved in the formation and release of eggs from the ovaries.
Zinc is necessary for the production of estrogens and progesterone. Having excessive or too low levels of estrogen can increase menstruation problems, cause mood swings, early menopause, infertility, and increase the risk of certain types of cancer.
4. It is a measure against diabetes
Another of its benefits is that it evens out the amounts of insulin. Insulin is the most important hormone involved in regulating blood sugar. Zinc retains insulin so it is stored in the pancreas and released when glucose enters the bloodstream.
Zinc improves the use of digestive enzymes and allows glucose to be used for fuel rather than stored as fat.
5. Strengthens the immune system
Zinc helps fight colds and similar symptoms of this disease. This reduces the risk of catching a cold and also speeds up the healing process.
Zinc disrupts the molecular process that causes mucus and bacteria to form in the nasal cavities, and stimulates the activity of white blood cells to protect against contagious and fungal infections such as pneumonia.
6. It is good for the heart and blood vessels
This mineral keeps the cells of the cardiovascular system healthy and reduces inflammation and oxidative stress. The endothelium is the thin inner cell layer of the lymphatic and blood vessels, which is mainly made up of zinc.
Additionally, zinc promotes blood circulation and heart health, protects against clogged and damaged arteries, and serves as a natural cure for hypertension.
7. Good for skin health
It is a natural home remedy to heal pimples and acne wounds, as it is involved in the synthesis of collagen. It also normalizes the production of sebum on the face and improves the appearance of the skin.
Open wounds caused by acne present a weak point when it comes to bacterial and viral infections. However, zinc increases the number of white blood cells and reduces the likelihood of infection and inflammation.
It is necessary for the production of collagen, a connective tissue necessary for the repair and regeneration of the skin.
8. Improves brain performance
Tinc has a strong influence on the performance of brain function. In combination with vitamin B6, it improves and promotes the proper functioning of neurotransmitters that carry signals in the body. Zinc is stored in high concentrations in the hippocampus.
Important sources of zinc
Some foods high in zinc include chickpeas, cashews, pumpkin seeds, raw cocoa, yogurt, eggs, salmon, oats, peanuts, almonds, whole grains, walnuts, and ginger. Read in this article what are the foods rich in zinc.
It is always better to get it from natural foods and not through supplements.


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