Zinc – an element that ensures health and beauty

Minerals are essential elements that ensure proper human development. One of the microelements necessary for the proper functioning of the human body is zinc, which was isolated as a pure metal by Andreas Marggraf in 1746. The beginning of the 20th century brought answers to questions that had been bothering scientists, namely whether zinc participates in physiological processes and whether its deficiency has an impact on the occurrence of diseases. In the following article, you will learn what role zinc plays in the human body, what products help maintain its proper level, and whether it is worth supplementing it.

Zinc – how can it help?

Zinc performs many important functions in our body. In particular, it plays a fundamental role in biological processes. Namely, it is involved in DNA and RNA biosynthesis, nucleic acid metabolism and protein synthesis. Undeniably, high levels of zinc in the body are essential for proper skeletal development. In addition, it is largely responsible for the appearance of hair and nails. Furthermore, zinc ions are essential for the proper functioning of the pancreas, i.e. the storage and release of insulin. What is more, this element has anti-inflammatory properties and strengthens the body's immune system. It also supports the treatment of influenza and ensures the proper functioning of the reproductive organs.

It is important to know that zinc is essential in every man's life, as its deficiency can significantly impair sperm quality, lower testosterone levels and negatively affect potency. An adequate amount of this element in the diet is necessary for testicular development and sperm production.

Cosmetic properties of zinc

Zinc, as one of the most important microelements, has antioxidant properties, i.e. it helps the body fight free radicals. This property is most often used in cosmetology, where this element is used in regenerative treatments. It is also an ingredient in many creams and serums. In addition, zinc has a significant impact on the structure of cell membranes, which is why it is essential for healthy and beautiful skin. Furthermore, zinc participates in regenerative processes and accelerates wound healing. Sources of zinc

Zinc is supplied to the body mainly through food of both animal and plant origin. It is worth noting that its bioavailability is higher in the case of the first group of foods. In order to maintain the correct level of this element in the body, a balanced diet should be ensured. The main sources of zinc in the diet are seafood, fish, meat, mushrooms, rice, eggs, tomatoes, legumes, cruciferous vegetables, wholemeal bread, wheat bran, cocoa, tofu, sesame seeds, sunflower seeds and pumpkin seeds.

The table below shows the 10 best sources of zinc.

No.	Ingredient	Amount (in grams)	% of daily requirement
1.	Raw oyster mushrooms500 g (2 small packages)48%	48%
2.	Radicchio lettuce	500 g (small head)	39%
3.	Beans	250 g	37%
4.	Mushrooms	500 g (large pack)	36%
5.	Pumpkin seeds	50 g	33%
6.	Unshelled sesame seeds	50 g	32%
7.	Hulled sesame seeds	50 g	28%
8.	Rice	250 g (approx. 70 g raw)	27%
9.	Tofu	360 g (two small blocks)	24%
10.	Cocoa	20 g (2 tablespoons)	17%

Zinc dosage – morning or evening?

The average zinc requirement for men is approximately 9.4 mg/day and for women 6.8 mg/day. However, it is worth noting that pregnancy is a period that doubles the zinc requirement in women. If our diet does not provide an adequate amount of this element, supplementation should be started. Zinc supplements should be taken regardless of the time of day, during or after a meal, especially if it is rich in animal protein. Vitamin A and selenium increase the absorption of zinc. On the other hand, phytic acid, copper, calcium, fibre, phosphorus and dairy products reduce it.

Zinc deficiency

It is important to know that a deficiency of trace elements in the body, including zinc, is a health problem. This is because they are essential for the proper functioning of the entire body. Therefore, it is important to eliminate the causes of their insufficient supply, in particular by means of a balanced diet rich in sources containing zinc. In the event of insufficient absorption of micronutrients from food, their deficiencies can be supplemented with appropriate supplements.

First of all, it is worth noting the factors that have a negative impact on zinc absorption. These include, in particular:

• stress,
• pregnancy and breastfeeding,
• environmental pollution,
• alcohol and cigarettes,
• consumption of highly processed foods.

Zinc deficiencies in our body manifest themselves in reduced immunity, skin inflammation, chronic wound healing and smell and taste disorders. Too low zinc levels can also affect genital underdevelopment, neurological disorders, hair loss and infertility.>

Organic zinc

The absorption of zinc from any medicinal preparation depends on many factors. In addition to the individual predisposition of our body, the form of the element itself is also important. Organic salts, i.e. acetate, citrate, hydroaspartate and aspartate, are well-absorbed forms of zinc.

The perfect duo - zinc and selenium

As mentioned above, the absorption of zinc depends on the individual predisposition of the body. However, the presence of an auxiliary substance added to the zinc product is also of great importance. It is worth remembering that the maximum absorption of zinc from food is up to 50%. Supplements ensure much greater zinc absorption. One of the best combinations to ensure an adequate supply of this element in the diet is zinc and selenium. Both zinc and selenium have properties that support the immune system. Although there is no clear rule for combining these two elements, it is worth reaching for a preparation containing this duo. First and foremost, these supplements should be of interest to people who do not follow a properly balanced diet on a daily basis, the elderly, as well as vegetarians and vegans.

Bibliography

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Schlegel-Zawadzka M.: Zinc – health and therapeutic aspects, causes and symptoms of deficiencies, 2002.

Jabłoński E., Sobczak M.: Mineral components in the diet of pregnant and breastfeeding women. Part II Microminerals: iron, zinc, copper, selenium, iodine, fluorine, manganese, molybdenum, chromium, 2007.

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