Adequate zinc is needed to create new cells, particularly collagen and fiber-like tissues, a necessary function in repairing damaged cells. Zinc also supports immune cell activity that combats inflammation from a wound.
Therefore the greatest benefit of zinc appears to be in people who are deficient in the mineral and who have severe wounds such as decubitus ulcers or extensive burns. Because people with these conditions have higher zinc needs and may have poor appetites, supplements or topical creams are used rather than relying on food intake alone.
In these cases, zinc is often combined with other nutrients like protein, vitamin C, and L-arginine that also promote wound healing such as in a nutritional shake. Meats, poultry, and seafood are rich in zinc. Some plant foods like legumes and whole grains are also good sources of zinc, but they also contain phytates that can bind to the mineral, lowering its absorption. Zinc is available in supplement form as pills and lozenges.
Excess zinc can interfere with the absorption of iron and copper. High doses can also cause nausea and even vomiting. Therefore it is important not to take supplemental zinc unless it is known that the diet is low in foods containing zinc or a zinc deficiency is confirmed. Zinc is believed to prevent cold viruses from spreading and by reducing inflammation, which may shorten the duration of a cold.
Research has shown mixed results of their effectiveness due to differences in the form of zinc, the dosage, and how long it was used. Yet some clinical trials support its effectiveness. A Cochrane review of clinical trials found that zinc lozenges did not prevent colds, but if taken within a day of the onset of cold symptoms sore throat, sniffles , the lozenges could tame its severity. Zinc lozenges can carry a few unpleasant side effects like having a metallic flavor and causing nausea, but some people would gladly trade these symptoms for a bout with a nasty cold.
A zinc deficiency is rare and is seen most commonly in people who do not absorb zinc well due to digestive disorders such as inflammatory bowel diseases or who have undergone gastrointestinal surgery. Those with chronic liver or kidney disease are also at risk. Excessive or prolonged diarrhea can lead to a zinc deficiency, as well as severe conditions with increased zinc needs like burns and sepsis an infection caused by harmful bacteria entering the blood.
Zinc is more efficiently absorbed when taken in smaller doses and in people who are deficient in the mineral. Want your passion for wellness to change the world? Become A Functional Nutrition Coach!
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Expert review by Ashley Jordan Ferira, Ph. Ashley Jordan Ferira, Ph. April 1, In This Article. Health benefits of zinc. But how exactly does zinc work in the body? There are a number of ways:. It supports immune function. It can improve wound healing. It may promote skin health. It can help decrease inflammation. It may protect the eyes.
Best sources of zinc. In foods:. In supplements:. What to look for in a zinc supplement. Tips for supplementing with zinc. The bottom line. Lindsay Boyers Certified holistic nutrition consultant. Lindsay Boyers is a holistic nutritionist specializing in gut health, mood disorders, and functional nutrition.
More On This Topic Recipes. Eliza Sullivan. Functional Food. Zinc is a nutrient that supports growth during childhood and the immune system. Zinc supports a number of functions in the human body. As well as supporting the immune system, it enables the body to make proteins and DNA, contributes to wound healing, and plays a role in childhood growth and development. It also has antioxidant properties. Zinc occurs naturally in many foods, such as beans, meat, and fish. It is also available as a dietary supplement.
This article looks at the health benefits of zinc, what happens if a person does not have enough zinc, and useful sources. Zinc is crucial for various functions in the body, including:. The body needs zinc for the immune system to work properly. Low levels of zinc can increase the risk of infections, such as pneumonia. How can you stay healthy with a weak immune system?
There is evidence that it can shorten bouts of diarrhea, especially in those who do not have a nutritious diet. People with long-term wounds or ulcers often have low zinc levels. Healthcare professionals may recommend zinc supplements for people with persistent wounds. Research from notes that zinc plays a key role in every stage of wound healing, from skin repair to preventing infections.
The authors call for more studies to identify precisely how zinc works in healing wounds. This, they say, could lead to new treatments for wounds that are hard to heal. Find out how to make a wound heal faster. Zinc has antioxidant properties.
As such, it can help reduce oxidative stress. Scientists believe that there is a link between oxidative stress and chronic diseases, such as high blood pressure , diabetes , and other aspects of metabolic syndrome. Research from suggests that zinc may help prevent metabolic syndrome.
They recommend further studies to identify how zinc affects health and to see whether supplementation might be useful as a therapy. Zinc prevents cell damage in the retina, and it may help delay the progression of age-related macular degeneration and vision loss, according to the National Institutes of Health NIH.
However, it is unlikely to prevent the degeneration. The authors of research from have found that a zinc deficiency may play a role in developing this degeneration. They call for further studies and suggest that zinc might contribute to new treatment approaches. Low zinc levels may lead to delayed sexual development, fertility problems, and other sexual health issues in males.
The authors of research from describe zinc as essential to male sexual health. However, while a zinc deficiency can have a negative impact, too much zinc may lead to toxicity, which could be harmful to sperm. There is some evidence that zinc may help treat some skin diseases, as it plays a role in wound healing.
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