Zinc Benefits For Women Deficiency, Food Sources, and Side Effects 2022
Zinc is needed for DNA synthesis, immune function, metabolism, and growth. It may reduce inflammation and your risk of some age-related diseases. Most people meet the RDI of 11 mg for men and 8 mg for women through diet, but older adults and people with diseases that inhibit zinc absorption may need to supplement.
6 Health Benefits of Zinc
- Stimulates the immune system. …
- It can support fertility. …
- Promotes healing of wounds. …
- Reduces inflammation. …
- Promotes cognitive function. …
- Decreased risk of age-related diseases.
Perhaps the most compelling reason to increase your intake of zinc that you can find on this list is its ability to help relieve inflammation. Most of us are familiar with inflammation, and we probably experience it more than ideally, but we are still learning all the ways it manifests itself to affect our overall and long-term health.
Zinc Benefits For Women Deficiency, Food Sources, and Side Effects 2022
Don’t think of it as a chore, however, this micronutrient helps keep your body functioning properly, playing a key role in wound healing and immune function, cell division, and DNA and protein formation. Our body needs very little trace element; the recommended dietary allowance (RDA) is 11 mg per day for adult men and 8 mg per day for adult women.
This essential nutrient is also vital for growth and development, influencing taste and odor, and can potentially slow age-related macular degeneration, so there are many reasons to monitor your intake.
6 Health Benefits of Zinc
The most compelling reason to increase your intake of zinc that you can find on this list is its ability to help relieve inflammation. Most of us are familiar with inflammation, and we probably experience it more than ideally, but we are still learning all the ways it manifests itself to affect our overall and long-term health.
You will see that many of the health benefits of this trace mineral are closely related to inflammation. But before you worry too much, keep in mind that there are easy strategies to apply to avoid even a mild zinc deficiency.
Boosts the immune system
Zinc is necessary for immune cells to function properly, which means that a zinc deficiency can lead to a weakened immune system. But this connection to your immunity goes both ways. In fact, zinc supplements can improve immunity (Haase, 2009) and immune response, as well as alleviate chronic inflammation in older adults.
The essential mineral does this by helping the development of T lymphocytes (Honscheid, 2009), which stimulate T cells, responsible for fighting infection. And a meta-analysis (Hemilä, 2017) found that across seven clinical trials, zinc lozenges reduce the duration of the common cold by an average of 33%.
Even better, both zinc gluconate and zinc acetate were found to be effective, and no significant difference in health benefits was found between the two forms. But there is a catch here.
A previous study (Harri, 2011) found that zinc can reduce the duration of a cold and relieve cold symptoms, this effect is only achieved with high doses. Another meta-analysis added to this the importance of timing: 11 of the 13 trials reviewed started treatment within 24 hours of the onset of a cold (Rao, 2011).
May support fertility
In animal studies, it has also been found that zinc deficiency before conception can be dangerous (Tian, 2014) and lead to delayed fetal development or even pregnancy loss.
Zinc plays a critical role in egg development, but even the months before early pregnancy can pave the way for an overall healthy pregnancy when it comes to this micronutrient. More research is needed to see if these findings hold in humans.
But we know more about how zinc deficiency can affect male fertility. Los low zinc levels interfere with spermatogenesis, sperm production and can also cause abnormalities in sperm and discard serum testosterone (Fallah, 2018). Therefore, it can be critical for both men and women to monitor their zinc intake while trying to become pregnant.
Promotes wound healing
The same functions of zinc that add up to give your immune system a boost also contribute to wound healing, relieve inflammation, and boost immunity all contribute, but zinc can also promote collagen synthesis, and all of these effects are essential for proper healing.
Zinc is even used in conjunction with vitamin C (Bhattacharya, 2015) to help heal pressure ulcers, which are probably known as bedsores, in hospitals. And one study found (Momen-Heravi, 2017) that zinc sulfate supplementation dramatically accelerated the healing of diabetics’ foot ulcers compared to placebo.
Some inflammations are not related to injury or stress, but our DNA. We have genes for inflammation, but some things can “turn off” these genes, or change the way they are expressed. Zinc is one of those modulators. This mineral acts (Prasad, 2014) as a molecular signal for immune cells and can decrease certain proteins involved in inflammation, which gives it its anti-inflammatory abilities.
Inflammation is linked to oxidative stress, a state in which there is an imbalance between free radicals that can cause cell damage and antioxidants. Zinc can decrease oxidative stress (Marreiro, 2017) by acting as an antioxidant in the body to rebalance the two sides, and that is a vital function of this mineral.
Oxidative stress and inflammation are linked to many chronic diseases, such as rheumatoid arthritis, cardiovascular disease (also known as heart disease), and even Alzheimer’s. In fact, in a study (Bao, 2010) on patients with atherosclerosis – a disease in which plaque accumulates inside the arterial walls, narrowing the blood vessels – those who took 45 mg of zinc per day experienced greater decreases in inflammatory markers than participants in the placebo group.
Promotes cognitive function
Researchers are still unraveling the complicated relationship between Alzheimer’s, a progressive disease characterized by a decline in mental functions such as memory, and trace elements such as zinc.
But current work seems to indicate (Nuttall, 2014) that it is zinc homeostasis or maintaining stable zinc levels, that may be key to alleviating symptoms or avoiding Alzheimer’s, not to supplementing with more zinc. Finding the right balance, then, could be the key to maintaining proper cognitive function longer.
When it comes to cognitive function in people without Alzheimer’s, the research is a bit confusing. One study found (Maylor, 2006) that zinc supplements helped various types of cognitive function, such as spatial working memory, but not others, and may even hurt attention overtime in certain doses.
Brain zinc is mainly found in the cerebral cortex, or the part of the brain that “thinks. ” Changes in the balance of this essential mineral in these regions can affect (Meunier, 2005) the hippocampus, which is located in this region and is responsible for spatial capacity and episodic memory.
Decreased risk of age-related diseases
It’s not just the major diseases like osteoporosis and Alzheimer’s that we should be concerned about as we age. Our risk of many things increases as we age, and even things that seem trivial like infection or pneumonia are not. And then there are the conditions that get even less attention, like age-related macular degeneration (AMD). , an eye disease that over time can cause permanent vision loss. Fortunately, zinc can help reduce our risk.
You already know how zinc can help your body fight infection better. More work is needed on the exact relationship between zinc supplementation and pneumonia, but one small study found that oral zinc appeared to prevent the disease in children. Researchers believe that this may be true (Sakulchit, 2017) also in older adults, although they ask that this specific topic being investigated. But the hope is great since another study (Prasad, 2013) found that zinc supplementation (45 mg of elemental zinc daily) resulted in a nearly 66% decrease in the chance of infection in older adults.
And while zinc is by no means the only risk factor for AMD, it appears to be part of a stack of supplements that can keep chronic disease at bay. Researchers have found (Age-Related Eye Disease Study 2 Research Group, 2013) that supplementation with antioxidants (beta-carotene, vitamin C, and vitamin E) and 80 mg of zinc reduces the risk of progression to AMD.
How to get more or enough zinc
So you are convinced: Your zinc status deserves attention. So how much planning will it take to get your dietary intake high enough? Luckily not too much. Food sources of zinc are common, and some are likely already part of your daily diet. Increase your zinc levels by eating more seafood and red meat, nuts and seeds, dairy products, and even dark chocolate. Whole grains and legumes have the essential mineral, but may not be the best option for increasing your zinc intake because they also include phytates that interfere with its absorption. An easy way to avoid this is to opt for a fortified breakfast cereal, to which the zinc content is added.
Supplemental zinc is also an option, especially for people who have malabsorption problems or are zinc deficient and may need high doses of zinc. (Always check with a healthcare provider before taking high doses, as excess zinc has side effects such as loss of appetite, vomiting, and stomach cramps and can also cause copper deficiency.) People with liver disease are at increased risk for zinc deficiency and should work with medical professionals to monitor their serum zinc levels. You may not need a specific zinc supplement
What does zinc do for a woman’s body?
Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. Zinc is also important to wound healing and your sense of taste and smell. With a varied diet, your body usually gets enough zinc. Food sources of zinc include chicken, red meat, and fortified breakfast cereals.
Here are seven potential benefits that have been linked to zinc supplements.
Boosts the Immune System. …
Decreases Risk of Preterm Birth. …
Supports Childhood Growth. …
Manages Blood Sugar. …
Slows the Progression of Macular Degeneration. …
Clears Up Acne. …
Promotes a Healthy Heart and Blood Vessels.
What happens if I take zinc every day?
Taking high amounts of zinc is LIKELY UNSAFE. High doses above the recommended amounts might cause fever, coughing, stomach pain, fatigue, and many other problems. Taking more than 100 mg of supplemental zinc daily or taking supplemental zinc for 10 or more years doubles the risk of developing prostate cancer.
Can zinc help you lose weight?
showed that daily administration of 30 mg zinc gluconate for 1 month reduced body weight, BMI, and waist circumferences in healthy obese adults. It is documented that bodyweight management requires restricting energy intake, and increasing energy expenditure
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Zinc Benefits For Women