Zinc is an often unsung health hero but it is absolutely essential to our well-being in many ways.
What is so essential about zinc?
Zinc is the second most prevalent mineral in the body and is required for the proper functioning of almost every cell. That is because it plays a role in hundreds of different reactions in the body including the production of a range of critical proteins. Lots of other nutrients depend on zinc to get their ‘job’ done.
Research has revealed the central role of zinc in DNA protection, reproductive and hormonal health, immune status, and cognitive function to name but a few. Immunity – Zinc is essential for the production and functioning of immune cells and activates the immune cells responsible for fighting infection.
Consequently, zinc deficiency contributes to reduced immunity and more susceptibility to infections, as well as poor wound healing. Zinc is also one of the key nutrients needed to provide antioxidant support and control inflammation, so critical for helping the body minimise the damage caused by immune system activation. Finally, zinc is anti-viral by acting within infected cells to stop the virus replicating and it can inhibit the release of histamine helping to reduce allergic symptoms (e.g. itchy eyes and a runny nose) caused by an overactive immune system.
Skin Health – About 6% of the body’s zinc is held within the skin cells, so it is not surprising that suboptimal zinc has been indicated in several common skin disorders such as acne, psoriasis and eczema. For example, zinc has been shown to reduce oil gland secretion which is helpful for acne sufferers. Zinc is needed to make collagen (a protein that provides structure to skin) and has the ability to prevent UV-induced damage, thus reducing the incidence of malignancies. White spots on fingernails are a common sign of zinc insufficiency.
Digestion – Zinc is needed to produce stomach acid and the digestive enzymes that help us break down and digest food, especially proteins. Therefore, diarrhoea and bloating can be one of the signs of zinc deficiency along with loss of appetite and unexplained weight loss. Zinc is also vital for our sense of taste and smell so losing these can be another sign of insufficient zinc. The health of the cells that make up the lining of our gut and their ability to stop unwanted substances passing into our bloodstream is also dependent on sufficient zinc.
Brain health – Zinc is really important for healthy brain function, including the production and breakdown of neurotransmitters (the chemicals used for nerve transmission in the body). Low levels of zinc, as well as other micronutrients, have been found in children suffering from ADHD and patients with treatment resistant depression. Zinc deficiency has also been implicated in the development of anorexia nervosa in conjunction with genetic vulnerability and stress. Zinc supplementation also appears to be protective against cognitive decline, in part due to its antioxidant and anti- inflammatory activity.
Hormonal health and fertility – Zinc plays a crucial role in hormone and reproductive health through its role in regulating hormones, promoting ovulation and cell division, and improving sperm quality and motility. Therefore, infertility and low libido, as well as delayed sexual maturation are additional signs of zinc deficiency.
Blood sugar control – Zinc helps to regulate blood sugar levels by stimulating the action of insulin. By binding to the insulin receptors of cells, it stimulates the cell to take in the glucose and clear it from the bloodstream, thereby reducing high blood sugar levels. Low zinc levels are common in diabetics.
How can you get enough zinc in the diet?
Zinc deficiency can contribute to a range of health problems and those most at risk are older individuals (over 65 years), children and adolescents, and those with issues that affect absorption e.g. ulcerative colitis, Crohn’s disease and coeliac disease. Strict vegetarians and vegans can also be at risk as I will outline below and those who sweat more (e.g. athletes or menopausal women experiencing night sweats) may have increased zinc losses.
As zinc is not stored in the body it is important to eat a small amount every day. The good news is that a range of foods contain zinc. However, the bad news is that there is wide variability in how well we can absorb zinc from different foods. Animal foods (red meat, seafood, dairy and eggs in particular) are the best sources of zinc as it is combined with substances that improve absorption. In terms of plant foods, nuts (cashews, almonds and pine nuts) and seeds (pumpkin, flaxseeds, sesame), as well as chickpeas, lentils and beans, are the best sources. However, these plant foods also contain substances that inhibit zinc absorption so vegetarians and vegans will need 50% more zinc in order to be able to absorb the required amount. Equally, since they are absorbed through similar mechanisms, high intakes of iron, magnesium and calcium can reduce the absorption of zinc.
Once absorbed zinc needs help getting through the cell membrane and into cells. A number of different plant polyphenols have been shown to support this transfer including quercetin. Therefore, eating a wide range of different coloured vegetable and fruit, as well as herbs and spices, alongside animal foods such as red meat, will help zinc to get to work where it is needed.
If you are looking for additional support to optimise your zinc intake or any aspect of your health and well-being, please use the link below to book in for a complimentary 30-minute health and energy review.