Zinc is a trace element found in the body in very small amounts, yet it is essential for many vital functions. Zinc must be supplied to the body daily because, unlike other minerals such as iron, the body cannot store it.
In the general population, the recommended dietary intake of zinc ranges from 8 to 11 mg/day. Zinc deficiencies are now fairly common due to the mineral depletion of soils and the loss of nutrients caused by the processing of foods.
Its main benefits
It supports the absorption and digestion of nutrients
Zinc contributes to the synthesis of proteins from the amino acids supplied by the diet. It also plays a role in the breakdown of carbohydrates, which are one of the body's main sources of energy.
It regulates the immune system
Zinc is essential for the synthesis and proper functioning of immune cells, particularly T lymphocytes, which is why it is important to regularly consume a sufficient amount of this mineral in your diet.
It is anti-inflammatory and antioxidant
Zinc helps combat oxidative stress and reduce the risk of developing chronic and degenerative diseases.
It helps prevent diabetes and weight gain
Zinc is essential for balancing most hormones, including insulin, the main hormone involved in regulating blood sugar levels.
It balances hormones and supports fertility
Zinc is necessary for the production of estrogen and progesterone in women, and of sperm and testosterone in men.
It contributes to skin health and promotes wound healing
Zinc contributes to the production and repair of tissues, particularly collagen and fibrous tissues.
The best dietary sources of zinc
Foods of animal origin are the most effective sources of zinc, particularly oysters, veal liver, beef, eggs, and duck liver.
Should you take zinc supplements?
Taking zinc supplements in the form of one-month courses may be suitable for people with a deficiency, vegetarians, and vegans. However, be aware of the contraindications: zinc should not be taken on an empty stomach, as it may cause digestive problems.
