What is Zinc?
Our God designed body requires many trace minerals to function. In this article we will discuss zinc and it’s role in optimal health and well being.
What is Zinc?
Zinc is a trace mineral in the body and it plays a role in processes such as:
Supports health skin, vision, hair, and nails
Plays a role in bringing vitamin A from the liver to the retina in order to produce melanin which is a protective pigment in the eyes (American Optometric Association).
Plays a role in wound healing
Supports hormones like testosterone and progesterone
Plays a role in protein synthesis and growth and development
Supports digestive enzyme, bile production, and a key component for stomach acid
If you struggle with chronic gut issues you can be at risk for zinc deficiency
Signs of Zinc Deficiency Include:
frequent illnesses due to a weakened immune system
slow wound healing
hair loss
low progesterone
insulin resistance
depression
dementia
low libido
Deficiency is common today due to chronic stress, excessive use of glyphosate on our crops (which chelates zinc) mercury exposure (displaces zinc), and over processing food.
Dietary Sources of Zinc
Animal-Based Sources: Meat like beef, lamb, turkey, pasture raised chicken, pork chops shellfish, dairy products.
Plant-Based Sources: Legumes, nuts, seeds, whole grains (ideally nuts + seeds should be soaked or sprouted for optimal absorption and legumes should be soaked + rinsed prior to consuming).
In my opinion, animal based sources are best and most highly absorbable
A Word on Zinc Supplements
I do not personally recommend jumping to supplementation right away because it does not matter how much zinc you take, it matters how much you absorb. It is ideal to begin increasing your intake of zinc rich food sources first in my opinion.
It is also wise to remember that zinc competes with copper for absorption and so over consuming zinc can lead to a copper deficiency and create symptoms. The goal is balance. This is where completing an HTMA + blood labs prior to choosing supplements can be helpful.
Conclusion
In summary, zinc is a vital trace mineral that plays a role in many essential functions for maintaining health and well-being. It contributes to healthy skin, vision, hair, and nails, while also optimizing immune function and assisting in wound healing; thus, zinc is critical for various bodily processes. It supports healthy hormones, protein synthesis, and digestive health, making it fundamental to a well-functioning body.
It is important to recognize and address zinc deficiency, particularly for individuals with chronic gut issues or those under significant stress. While it’s advisable to boost dietary intake of zinc-rich foods, supplementation should be approached cautiously to ensure a proper balance with other essential minerals such as copper.
Focusing on zinc in your diet can greatly enhance your overall health, leading to improved mental well-being, strengthened immunity, and increased physical vitality. By appreciating the role of zinc and making educated dietary choices, you can take meaningful steps toward a healthier and more balanced life.
References
Healthline: Zinc: Benefits, Deficiency, Food Sources and Side Effects
Verywell Health: 11 Health Benefits of Zinc, According to a Dietitian
Cleveland Clinic: 5 Health Benefits of Zinc
Medical News Today: Zinc: Benefits, sources, and side effects
Office of Dietary Supplements: Zinc - Health Professional Fact Sheet
American Optometric Association
Somaye Yosaee, et al. Zinc in depression: From development to treatment: A comparative/ dose response meta-analysis of observational studies and randomized controlled trials Gen Hosp Psychiatry (Jan-Feb 2022)
