Zinc (1/21/2020)

We all know that our bodies need vitamins and minerals. But what are they, really?

 Vitamins and minerals are essential substances that our bodies need to develop and function normally. You’ve heard of Vitamin A, C, D, E, and K, and the B vitamins (thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxal (B6), cobalamin (B12), biotin (B7 or Vitamin H) and folate/folic acid (B7). Numbering among those minerals that are essential for health we’ve got calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium. 

Some vitamins and minerals get all the love from advertisements, the press, websites, and your neighbors and friends. We hear about Vitamin C, Vitamin D, and the always-popular B vitamins. Then, of course, you’ve got minerals like calcium, magnesium and iron getting all the airtime. Well, today we’re talking about Zinc. It may be the last in the minerals alphabetically, but it’s certainly not the least! 

Ok, what’s the story on Zinc?
Did you know that iron is the most abundant trace mineral your body? It is. And Zinc is the second-most-abundant trace mineral in your body. It's present in every one of your cells. (1)

In addition to being a mineral, Zinc is also an "essential trace element." That means that very small amounts of zinc are necessary for human health. For your entire life, zinc plays a big role in your development and growth.

It is found in cells and all your tissues. It helps your immune system fight off invading bacteria and viruses. It assists in growing and dividing cells throughout the body (cell division), as well as helping to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell. 
Zinc helps the cells in your body communicate by functioning as a neurotransmitter. It is also involved with triggering over 100 distinct internal enzymes required for many metabolic actions.

Zinc not only promotes a normal response to inflammation, it acts like an antioxidant within the body, helping to fight free radical damage and slow the aging process. 

As an essential nutrient, meaning that your body can’t produce or store it, you have to get a constant supply through your diet. And, since your body doesn’t store excess zinc, you have to eat it regularly. Common dietary sources of zinc include red meat, poultry, and fish. 

How many functions does Zinc have?
A lot! It’s estimated that zinc is involved in 300 enzymatic reactions in the body most of which involve the immune system and repair of body tissues. Many enzymes depend on zinc in order to function, including those involved in processing DNA, detoxifying alcohol, and carrying carbon dioxide in the blood. Zinc is essential for normal cell functioning, nerve signaling, and for the body to protect itself against infection or disease. In addition, it affects the lifecycle and communications of cells. In order to simply burn fat, carbohydrates and metabolize protein you need healthy zinc levels. Zinc is important for chemical detoxification, growth, development, immune function and sexual function. Zinc is involved in every enzymatic reaction in the brain. Zinc is found in its highest concentrations in your ears and your eyes!

Zinc deficiency may cause short stature, reduced ability to taste food, and the inability of testes and ovaries to function properly.

Foods highest in zinc include:
• Shellfish: Oysters, crab, mussels, lobster and clams
• Meat: Beef, pork, lamb and bison
• Poultry: Turkey and chicken
• Fish: Flounder, sardines, salmon and sole
• Legumes: Chickpeas, lentils, black beans, kidney beans, etc.
• Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, etc.
• Dairy products: Milk, yogurt and cheese
• Eggs
• Whole grains: Oats, quinoa, brown rice, etc.


Fruits and veggies that are rich in zinc include:

• Avocado
• Spinach
• Edamame
• Pomegranate
• Mushrooms
• Berries
• Peas
• Dried Figs
• Dried Apricots

It is said that phytochemicals from colorful vegetables, fruits, and other plant foods also have anti-microbial and immune-boosting effects. Maintaining an adequate amount of zinc status may limit the decline in immune function that often occurs with age.

Supplements are another way to get more zinc.   In supplements, Zinc may be found as zinc gluconate, zinc acetate, zinc sulfate, zinc picolinate, zinc orotate, and zinc citrate. 

Zinc may be used as a treatment for the following health benefits:
• Increasing Immunity and Fighting Colds
• Balancing Hormones for Women & Men
• Helping to Fight Diabetes
• Maintaining Heart Health by Supporting Blood Vessels
• Preventing Diarrhea
• Aiding in Nutrient Absorption and Digestion
• Supporting Liver Health
• Helping with Muscle Growth and Repair
• Accelerating Wound Healing
• Promoting Healthy Skin & Hair
• Keeping Your Cells Healthy

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