Zinc, a nutrient found throughout your body, boosts your immune system and metabolism function. Zinc is also vital to wound healing and your sense of taste and smell. So with various diets, your body should usually get enough Zinc.
- Cell division
- Healing wounds
- Breaking down carbohydrates
- Maintaining your immune system
- Regulation of hormones
- Supporting your senses of smell and taste
- Enhancing the action of insulin
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Why take zinc supplements?
Your body demands Zinc for maintaining your immune system and supporting average growth and development. In addition, Zinc is essential for wound healing, protein synthesis, cell division, and hormone production.
Zinc also works as a neurotransmitter to help the cells in your body to communicate.
According to the NIH-National Institutes of Health, Without Zinc, the health of your skin and eye could be impaired, and you would have trouble smelling and tasting your food.
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However, knowing the proper dosage and side effects, you should take Zinc with or without food to ensure you can take full advantage of the supplement.
Recommended daily allowances and sources of zinc
The Nutrition and Food Board has set daily allowances for Zinc. Specific measures are designated according to age and genders are as follows:
- Child: 4 to 8 years of age: 5 milligrams; 9 to 13 years of age: 8 milligrams
- Men: 14 years and older: 11 milligrams
- Women: 14 to 18 years of age: 9 milligrams; 19 years and older: 8 milligrams
- Pregnant and lactating women: Average 11 to 13 milligrams
- Pumpkin Seeds
- Green peas
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Many foods are enriched with Zinc, such as ready-to-eat cereals and energy bars. In addition, grains can be a great source of Zinc. Overall, animal foods are a better available source of Zinc than plant-based foods.
Causes of zinc deficiency
Having a mild deficiency is relatively common, especially for certain conditions that might prevent proper mineral absorption. Some of these conditions can…
- Being a vegetarian
- The digestive disorder, such as Crohn’s, IBS, chronic diarrhea
- Having a chronic liver or kidney disease
- Loss of zinc from burns or prolonged diarrhea
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You might experience any of these symptoms for low zinc levels:
- Loss of appetite
- Growth retardation and development
- Weakened immune system
- Hair loss
- Slow wound healing
- Poor sense of taste and smell
- Delayed sexual maturation
- Rough, dry skin and rashes
- Chronic diarrhea
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Side effects of zinc supplements
Taking an excessive amount of zinc over the recommended dosage can cause some severe symptoms Such as:
- Sore throat
- Heartburn or indigestion
- Sore throat
- Tiredness or weakness
- Chest pain
- Shortness of breath
- Yellow skin or eye
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If you include enough zinc-rich foods in your diet, you probably won’t need to worry about taking a zinc supplement. However, if you decide, additional zinc could be of benefit to you. Several forms of zinc supplements are available, and each type may have different absorption, tolerability, and bioavailability. Ask your doctor for the proper intake of Zinc medication.
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