Zinc is a mineral found throughout your body that supports good metabolism and boosts your immune system. It is also an essential nutrient that helps with wound healing and can help shorten the duration of cold symptoms. Although zinc is naturally found in most ingredients, others are still not getting enough of this important nutrient from their diet.
The importance of zinc
Aside from keeping your body strong and healthy, zinc is a key ingredient in DNA synthesis and cell generation. According to the National Institutes of Health (NIH) and Mayo Clinic, oral zinc is also needed for other vital bodily functions such as:
- Normal growth and development during pregnancy
- Proper sense of taste and smell
- Cell division
- Reduces symptoms of diarrhea in malnourished children
- Slow progression of eye disease (age-related macular degeneration)
Where can you get more zinc?
The good thing about zinc is that it can be found in most of your common ingredients at home. Oysters in general contain the most zinc per serving but may not be accessible for some people. Get more zinc out of your diet with these foods:
- Red meat
- Baked beans
- Lobsters
- Crabs
- Pumpkin seeds
- Yogurt
- Eggs
- Tofu
- Rolled oats
- Brown rice
- Soy products
While there are many foods rich in zinc, some food items contain added phytates like whole grain bread, legumes, and fortified cereals which bind and inhibit zinc absorption. This means those who live on a plant-based diets or those who are trying to minimize meat intake can still derive zinc from some of the mentioned ingredients above.
Zinc is also available in other formats like ointments known as zinc oxide. This helps prevent diaper rash and sunburn, and can decrease inflammation which also aids acne treatment.
How much zinc do you need?
The Recommended Dietary Allowances (RDAs) may vary depending on your age and current health condition. The NIH recommends the general daily allowance per age group, but micronutrient needs are still dependent on individual health status.
- Infants - 2-3 mg of zinc
- Children aged 1-13 years old - 3-8 mg
- Young adults aged between 14-18 years old - up to 11 mg
- Adults aged 19 years old and above - up to 13 mg
Aside from having a balanced diet, you can also get more zinc out of supplements to help boost your immunity against certain diseases and viruses. Consult your doctor today about taking daily vitamins that contain zinc so you and your family are protected. You may also click here to purchase ImmunPro® online.
General disclaimer
Your doctor will always be in the best position to give the appropriate medical advice for your condition. For suspected undesirable drug reaction, seek medical attention immediately and report to the FDA at www.fda.gov.ph and UNILAB, Inc. at 8-UNILAB-1 or productsafety@unilab.com.ph. Always buy your medicine from your trusted drugstores and retailers.
Sources:
https://www.mayoclinic.org/drugs-supplements-zinc
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
https://www.healthline.com/nutrition/zinc#benefits
https://www.who.int/elena/titles/bbc/zinc_diarrhoea/en/
https://www.health.com/nutrition/zinc-supplement
https://www.hsph.harvard.edu/nutritionsource/zinc/
https://lpi.oregonstate.edu/mic/minerals/zinc
