From A to Zinc

Vitamins and minerals are important micronutrients that play a pivotal role in the body's optimal functioning. Among the numerous essential micronutrients, one often underestimated is Zinc. Zinc, an essential mineral that actively supports metabolic health and regulation, bolsters the immune system, and acts as a catalyst for over 100 enzymes within the body (Saper & Rash, 2009).

Zinc is not naturally produced in the body and has to be obtained from food. By consuming Zinc-rich foods, you can easily get enough Zinc through your diet. According to the Mayo Clinic (2020), women need 8mg per day, while men need 11mg.

Zinc-Rich Foods

• Shellfish

• Legumes

• Seeds

• Nuts

• Meat

While Zinc can be obtained through supplements, it’s not recommended to take zinc supplements long-term. Instead, incorporate some of the above foods to avoid zinc deficiency. The exception to this is when you catch a cold - if you can start Zinc supplementation within 24 hours from when your symptoms start, it can help reduce the length of your cold and get you feeling back to normal more quickly (May Clinic, 2020).

References

Mayo Clinic Staff. (2020). Zinc. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112#:~:text=People%20use%20oral%20zinc%20to,11%20mg%20for%20adult%20men. 

Saper, R. B., & Rash, R. (2009). Zinc: an essential micronutrient. American family physician, 79(9), 768–772.