Ever caught yourself wondering why you keep getting sick while your coworker seems to have an iron-clad immune system? Or maybe you've noticed your energy levels aren't quite what they used to be?

The answer might come down to getting enough zinc. And it’s not just about fighting off the common cold. Zinc also plays a key role in many body processes, from wound healing to maintaining proper hormone balance.

Zinc is an essential trace mineral that contributes to overall good health. However, it cannot be made in the body, so we must obtain it regularly through our diet. So, let’s take a closer look at the many benefits of this incredible mineral and how you can get more of it via the food you eat.

What Are the Benefits of Zinc?

While we don’t need much of this mineral (more on this below), a zinc deficiency can lead to serious health issues. Zinc is necessary for many important processes in the body, including the following.

1. Immune System Support

Zinc is a cornerstone of immune function, helping to activate T-cells that fight off infections. It's particularly effective in reducing the duration and severity of common colds, making it a go-to supplement during flu season. 

In fact, one study shows that zinc lozenges decreased the duration of cold symptoms by 12-48%.

2. Better Wound Healing

This mineral is crucial for skin health and wound repair. Zinc supports collagen synthesis and protein production, speeding up the healing process for cuts, burns, and other injuries. Interestingly, research further suggests that topical application of zinc may be more effective for this particular benefit than taken orally.

3. Improved Hormonal Balance

Zinc plays a vital role in hormone production, especially testosterone. For men, adequate zinc levels are essential for maintaining healthy testosterone levels, which influence muscle mass, energy, and libido.

Meanwhile, for women, zinc plays a role in egg development and hormonal balance throughout the menstrual cycle.

4. Reduced Age-Related Cognitive Decline

Your brain health benefits from zinc, too! It’s involved in neurotransmitter function and has been linked to improved memory and cognitive performance. Research further draws associations between zinc and preventing age-related neurological diseases. In other words, adequate zinc intake might just ensure you stay sharp, even in your later years. 

5. Enhanced Digestive Health

While more research is needed, zinc appears to help support the gastrointestinal barrier and support digestion. In this way, it may help alleviate symptoms associated with digestive diseases and help your body achieve smooth digestion.

6. Improved Eye Health

High concentrations of zinc are found in the retina, where it helps vitamin A create melanin, a protective pigment in the eyes. This may reduce the risk of age-related vision problems like macular degeneration.

7. Skin Health

Beyond wound healing, zinc is beneficial for overall skin health. It has anti-inflammatory properties that can help manage acne and other skin conditions, promoting clearer, healthier-looking skin.

8. Antioxidant Properties

While not an antioxidant itself, zinc is a component of many antioxidant enzymes. It helps fight oxidative stress in the body, potentially reducing the risk of chronic diseases and supporting overall longevity. 

How Can You Get More Zinc?

The recommended daily allowance (RDA) for zinc varies by age and gender:

• Children 1-3 years: 3 mg per day
• Children 4-8 years: 5 mg per day
• Children 9-13 years: 8 mg per day
• Adult men: 11 mg per day
• Adult women: 8 mg per day
• Pregnant women: 11 mg per day
• Lactating women: 12 mg per day 

You can boost your zinc intake through both diet and supplements. Some natural food sources include:

• Oysters (the highest natural source)
• Beef and lamb
• Pumpkin seeds
• Lentils and beans
• Chickpeas
• Cashews and almonds
• Chicken and turkey
• Eggs
• Whole grains
• Dark chocolate

At the same time, supplements, like Life Nutrition's Rapid Defence C, Men’s Everyday Complete, and Women’s Everyday Complete, can help fill any gaps. Whether you’re travelling or haven’t had the time to make homemade meals, Life Nutrition is here to support you every step of the way!