We hear a lot about different vitamins and minerals working wonders on our bodies. But often experts dispute their power. Not when it comes to zinc. This must-have mineral always wins praise. That’s because zinc is a component of more than 300 enzymes which are needed to repair wounds, maintain growth, synthesize protein, help cells to reproduce, preserve vision, boost immunity and protect us against free radicals. And there are about a dozen other benefits that make zinc the go-to mineral.
BENEFITS OF ZINC:
CHASES AWAY COLDS
In double-blind trials, zinc lozenges have reduced the duration of colds in adults. The ability of zinc to shorten colds is probably due to a direct, localized anti-viral action in the throat. For the alleviation of cold symptoms, lozenges providing 13–25 mg of zinc, in the form of zinc gluconate, zinc gluconate-glycine, or zinc acetate, are used, typically every two hours while awake, but only for several days. The best effect is obtained when lozenges are used at the first sign of a cold.
INTENSIFIES TASTE AND SMELL
As we know, taste and smell are closely related. Both taste buds and olfactory cells are specialized cells that are dependent on zinc for their growth and maintenance. Studies have shown that raising a person’s zinc intake can heighten these senses.
HEALS WOUNDS
Studies have shown that zinc has the ability to prevent infections from developing in wounds thanks to the mineral’s ability to support the action of white blood cells (your body’s natural infection-fighters). Zinc ointment is used to bed sores, skin ulcers, cold sores, canker sores, surgical incisions and burns. Besides fighting infections, zinc is also important in your body’s production of the connective tissue collagen. It is supports the enzymes that allow your flesh to heal.
BOOSTS BRAIN POWER
Studies have shown that consuming zinc increases cognition and memory. First, the mineral teams with vitamin b6 to ensure that neurotransmitters in your brain properly function. Also, high concentrations of zinc are found in the hippocampus, which is the brain’s center of thought and memory. Supplemental zinc can be especially useful to improve the cognition of people recovering from injury, as the body diverts zinc from the brain to help heal bodily trauma.
FOODS THAT HAVE IT
Zinc is found in a wide variety of foods. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, whole grains, fortified breakfast cereals, and dairy products.
HOW MUCH SHOULD YOU TAKE?
Moderate intake of zinc, approximately 15 mg daily, is adequate to prevent deficiencies. Higher levels are reserved for people with certain health conditionsunder the supervision of a doctor. For the alleviation of cold symptoms, lozenges providing 13–25 mg of zinc in the form zinc gluconate, zinc gluconate-glycine, or zinc acetate are generally used frequently but only for several days.
WHEN SHOULD I TAKE MORE?
Vegetarians may need as much as 50% more zinc than non-vegetarians because of the lower absorption of zinc from plant foods, so it is very important if you’re a vegetarian to include good sources of zinc in your diet. Also, if you’re suffering with diarrhea you might need extra zinc; you lose a lot of the mineral when you have this condition. Individuals who have had gastrointestinal surgery or who have digestive disorders that result in malabsorption, includingCrohn’s disease and short bowel syndrome, are at greater risk of a zinc deficiency. Individuals who experience chronic diarrhea should make sure they include sources of zinc in their daily diet and may benefit from zinc supplementation.
Speak with your doctor before taking zinc supplements.
Robin Westen is ThirdAge’s medical reporter. Check for her daily updates.
See what others have to say about this story or leave a comment of your own.
