Health benefits of Zinc, What we need to Know?
Health benefits of Zinc, Zinc is a mineral that plays a role in many functions of the body. both growth For this reason, health and beauty products often contain zinc.
Several scientific evidence suggests that zinc may help speed wound healing, treat acne and boost immune function. But getting too much of it can also be toxic. This article has brought together the benefits of zinc and how to eat properly and safely.
Zinc and its health benefits
Getting the right amount of zinc may improve your health in the following ways:
1. Strengthen growth and rejuvenate wounds.
Zinc is an essential mineral for life. Because our bodies use this mineral to synthesize various substances within the body, whether it is DNA (DNA), RNA (RNA), or proteins, these proteins help in the growth of the body. Adequate zinc intake may help the fetes and child grow properly during their ages.
Zinc and other minerals are also required for synthesis. Collagen is a form of protein. when wounded The body will be stimulated to produce more collagen. Therefore, adequate intake of zinc increases the production of collagen and other proteins necessary for wound healing. make the wound heal faster
Several studies have looked at zinc for 12 weeks in 60 patients with diabetic ulcers, divided into the actual treatment group. and the placebo group The diabetic lesions of the zinc group were smaller in size compared to the other group. The researchers therefore speculated that zinc may help speed wound healing.
Current scientific data confirms that Zinc has properties to help speed up the healing process of wounds. But the dosage and form of zinc used for wound healing may vary depending on the nature of the wound. Therefore, consult your doctor and pharmacist for the appropriate dosage and form. for the effectiveness of wound healing and safety of use
Inflammation is often the beginning of health problems. Inflammation can be caused by many factors, one of which is the imbalance between radicals and antioxidants. (Antioxidants) within the body, which often occur when too many radicals. The condition may be exacerbated by factors such as aging, stress, pollution, alcohol, tobacco and infections.
When cells become chronically inflamed, it may increase the risk of chronic disease. such as cardiovascular disease type 2 diabetes, dementia macular degeneration and cancer. Zinc is classified as an antioxidant. that has the ability to balance radicals within the body Zinc therefore reduces inflammation of cells caused by radicals. For this reason, regular intake of a zinc-rich diet may help reduce the chronic inflammation that causes certain diseases.
3. Maintain immune system function, Health benefits of Zinc
The immune system is responsible for protecting the body from harmful foreign substances. whether the virus Bacteria, fungi, allergens, and toxins, which strengthen and maintain immune function, may reduce the risk of illness from these foreign bodies.
Some scientific evidence suggests that continuous intake of zinc in dietary supplement form may reduce the risk of infection. Another study suggests that zinc may help reduce the severity and duration of illness from rhinovirus, a common cause of colds. and anti-inflammatory of the nasal mucosa caused by viruses, thereby reducing the symptoms of the common cold.
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4. Good for people with acne
Acne is undeniably a skin condition that affects your appearance and confidence. It also causes stress. Acne can be caused by many reasons. Whether it’s oily skin, acne breakouts or P. Acnes , and genetics, adding zinc to your diet may be more or less beneficial for people with acne.
Because of the anti-inflammatory properties of zinc that helps reduce inflammation of acne and skin. Therefore, it may help reduce pain and redness caused by acne. Zinc also helps reduce oil production on the skin, so it may help reduce oiliness. Zinc also has its own antibacterial properties, so it may inhibit the growth of acne germs.
However, these studies are only the results of a partial study. And there is no research to confirm the definite benefits of zinc. For this reason, more studies are awaiting the results of their safety and health effects.
Overexposure to zinc can cause toxicity, resulting in nausea, vomiting, loss of appetite, stomach cramping, diarrhea, and headache. Zinc toxicity is most commonly seen with zinc supplementation. mostly
What happens when the body lacks Zinc?
Zinc is an important and essential mineral for the body. In addition, the body is unable to synthesize zinc by itself. Therefore, certain groups of people may be at risk of developing Zinc Deficiency, most often due to malnutrition. This may affect health such as rashes , chronic diarrheal, slow wound healing, low immunity, easy infection, frequent illness, and dysfunction of the taste buds. health problems in men Physically and mentally imperfect and slow growing.
Certain diseases may increase the risk of this condition, such as gastrointestinal and intestinal disorders. Sickle Cell Anemia, an malnutrition in both dieting and living conditions and chronic kidney disease Certain lifestyles can cause the body to lose synchronization as well. such as a vegetarian, vegan diet and regular consumption of alcohol In addition, mothers who are pregnant or are breastfeeding And babies who are still breastfed may be at the same risk.
Where can I find zinc? Health benefits of Zinc
Since the body is unable to synthesize zinc on its own, it is essential that we eat food to obtain this nutrient. Zinc can be found in the following foods:
- Animal products such as milk, yogurt, cheese, pork, chicken, beef, crab, shrimp, flounder, salmon, oysters and other shellfish.
- Vegetable groups such as brown rice, mushrooms, kale, asparagus, oats, quinoa, black beans, red beans, chickpeas, pumpkin seeds and other seeds, cashews and other nuts.
It is relatively safe to obtain zinc from food intake. But if allergic to any type of food Should avoid that food. If you want to take a zinc supplement, consult your doctor or pharmacist before taking it. especially those with congenital disease Currently on medication mothers who are pregnant or breastfeeding
in general The body needs only a small amount of zinc per day. The Department of Health, Ministry of Public Health has recommended the daily amount of zinc divided by age range as follows.
Infants 6 months to 8 years of age should receive Zinc daily in the following dosages (mg: mg):
- Age 6–11 months 2.7 mg/day
- Age 1–3 years 4.4 mg/day
- Age 4–5 years 5.3 mg/day
- Age 6–8 years 6.3 mg/day
The recommended daily amount of zinc for people aged 9 years and over can be divided by female and male as follows:
- 9–12 years , females 9.0 mg/day , males 9.5 mg/day
- 13–15 years , females 9.8 mg/day , males 12.5 mg/day
- 16–18 years , females 9.8 mg/day , males 12.9 mg/day
- 19–30 years , females 9.7 mg/day , males 11.6 mg/day
- 37–60 years , females 9.2 mg/day , males 10.9 mg/day
- 61–70 years , females 8.6 mg/day , males 10.9 mg/day
- 71 years and older Female 8.6 mg/day Male 10.3 mg/day
in pregnant women Zinc should be increased from the usual dose, about 1.6 mg per day. If you are breastfeeding, you should get an additional 2.9 mg of Zinc per day. However, consult your doctor before taking any supplement.
Eating a variety of foods on a regular basis may help provide adequate zinc intake, but zinc intake alone will not improve overall health. Therefore, in addition to eating foods that are useful should exercise regularly Get enough rest to keep your body healthy.
Finally, although zinc has health benefits But should not be bought for the purpose of treating or preventing disease. when sick You should see your doctor for a proper examination. If a doctor determines that a patient needs Zinc, he or she will prescribe it and recommend a safe solution to the patient.