5 Benefits Of Zinc + How To Make Sure You Get Enough Of The Essential Mineral

What is zinc & why do we need it?

Zinc is an essential trace mineral. "Trace" means that your body needs it in small amounts to function properly, while "essential" means that our bodies can't synthesise zinc on its own. Instead, we must consume it daily.

Zinc is a unique element with antioxidant properties necessary for the activity of over 100 enzymes and a wide range of critical functions in your body. These include cellular metabolism, protein synthesis, the creation of DNA, immune function, vision, and your senses of taste and smell, to name a few.

Zinc also supports a healthy pregnancy and key features of growth and development. Adult women need at least 8 milligrams of zinc per day, while men need 11 milligrams. Daily zinc requirements increase to 11 to 12 milligrams during pregnancy and lactation, respectively. Since zinc is a known nutrient gap in many diets supplemental zinc can be a practical strategy.

Health benefits of zinc

But how exactly does zinc work in the body?

There are a number of ways:

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Best sources of zinc

As with many other nutrients, the best approach to getting the zinc you need (again, the recommended intake is 8 to 11 milligrams per day for adults) is by eating a variety of foods that contain this mineral. If you follow a vegetarian or vegan diet—or don't eat shellfish, red meat, or poultry—you may have a harder time getting dietary zinc. That's where supplements may come in handy.

In foods:

There are plenty of foods that are high in zinc. Some of the most significant sources are:

• Oysters

• Crab

• Lobster

• Red meat

• Whole grains (especially oats)

• Poultry

• Pork

• Beans

• Nuts

• Pumpkin seeds

• Milk

• Cheese

• Fortified breakfast cereals

That said, not all zinc food sources are created equal. Zinc absorption in the gut is significantly higher when the mineral is consumed from protein versus plant sources. That's because phytates—a natural part of plants, considered "anti-nutrients"—are known to inhibit zinc absorption (and calcium and iron absorption, too).

In supplements:

While it's best to get as much zinc as you can from foods, nutrient gaps can exist. Zinc supplements are widely available; however, there are several types, and some are better than others.

The bottom line.

Zinc is an essential mineral with many important functions in the body. Zinc supports your immune function, keeps your skin healthy, attenuates inflammation, and helps protect your eyes. Because your body can't make zinc, you need to get it through your diet or by complementing your diet with a high-quality zinc supplement (if your doctor says it's OK). If you do take zinc supplements, make sure you're staying under 40 milligrams per day and that you're also getting enough copper (most adults need 1 milligram per day).