Zinc: Health Benefits and Foods High in Zinc
Especially during the cold season, we hear again and again how important it is Zink can be. In fact, consuming this nutrient can help a flu-like infection To shorten. But the mineral has more health benefits. Among other things, it can blood sugar and the cholesterol to enhance.
Registered nutritionist Julia Zumpano explains in a recent contribution from the Cleveland Clinic (USA), what zinc can do for your health and how you can get enough of the mineral.
prevent cell damage
Zinc is a trace mineral, which means your body only needs small (trace) amounts to stay healthy. It’s also an antioxidant. „antioxidants help prevent cell damage that contributes to heart disease, cancer and other serious health problems”, explains Zumpano. The expert lists some of the health benefits of zinc:
Shortens a cold
Zinc helps form immune system cells that fight germs. You cannot take zinc lozenges or dietary supplements before a a cold protect, but help you to overcome a common cold faster.
One in the journal “BMJ OpenA published meta-analysis found that using zinc lozenges, gels, or nasal sprays helped people feel better two days sooner than those not using zinc.
However, zinc did not reduce the severity of the cold symptoms. And watch out for side effects like bad taste and nausea.
If you’re interested in trying zinc to feel better faster, Zumpano recommends checking out Lutschtabletten to keep. “On rare occasions, people who use zinc nasal sprays lose their sense of smell — sometimes permanently.”
Protects eyesight
According to the US National Eye Institute (IN THE) studies suggest that taking 80 milligrams (mg) of a zinc supplement along with other eye health vitamins may reduce your risk of advanced age-related macular degeneration (AMD) and vision loss by 25 percent. People with AMD are at risk of losing their sight as the disease progresses.
Die retina has a high zinc concentration. Extra zinc in supplement form can help protect your retina from harmful free radicals that cause cell damage.
Lowers blood sugar and cholesterol
Zinc levels are often too low in people with type 2 diabetes. Some professionals believe that these low zinc levels can quickly make the disease worse. Various studies suggest that zinc can lower blood sugar and high cholesterol in people with type 2 diabetes.
high blood sugar and high blood fat levels increase the risk of life-threatening strokes and heart disease.
One in the “Journal of Maternal-Fetal and Neonatal MedicinePublished scientific paper shows that zinc can also improve blood sugar levels in women with gestational diabetes.
Promotes wound healing
Research is still ongoing as to whether oral zinc supplements can speed healing of diabetes-related foot ulcers and other skin ulcers. but Zinc oxide, which you apply directly to the skin (topically), is a proven treatment for diaper rash. It also acts as a moisture barrier, helping protect your baby’s sore bottom from additional irritation.
Which foods contain a lot of zinc
Certain types of seafood, meat and poultry are naturally rich in zinc. There are also products fortified with zinc, such as bread and muesli. “It’s usually easy to get the recommended amount of zinc without dietary supplements to obtain”sagt Zumpano.
Foods high in zinc include beef, chicken, eggs, milk and dairy products, nutsseeds and legumes like beans and lensescereals, oatmeal, pork, shellfish such as oysters and crab, and fortified products.
How much zinc is needed
Who in his diet to the ten rules of the German Society for Nutrition (DGE), normally consumes sufficient zinc, it says in one contribution in the AOK health magazine. The recommendations for the daily requirement are therefore:
- Women eight milligrams of zinc daily and men 14 milligrams of zinc per day.
- pregnant women nine milligrams of zinc daily, from the fourth month eleven milligrams a day.
- breastfeeding 13 milligrams daily (even this higher requirement can easily be covered with normal food).
Are zinc supplements needed?
Although zinc requirements are usually covered by a balanced diet, taking zinc supplements can be useful for some people. For example, with people who chronic inflammatory bowel diseaseincluding Crohn’s disease and ulcerative colitis.
Zinc supplementation can also be advisable for people who eat a vegetarian or vegan diet. Likewise for pregnant and breastfeeding women. But the intake should always medical be clarified.
possible side effects
Taking zinc supplements in addition to the zinc you get from your diet could cause problems. Too much zinc can side effects cause like:
It is generally recommended to only take food supplements if this has been discussed in advance with a doctor. These can optionally a blood test order, which can determine whether you have a zinc deficiency. (ad)
Author and source information
This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Cleveland Clinic: How Zinc Benefits Your Body — and How Much Zinc You Need, (Abruf: 31.01.2023), Cleveland Clinic
- Jennifer Hunter, Susan Arentz, Joshua Goldenberg, Guoyan Yang, Jennifer Beardsley, Stephen P Myers, Dominik Mertz & Stephen Leeder: Zinc for the prevention or treatment of acute viral respiratory tract infections in adults: a rapid systematic review and meta-analysis of randomised controlled trials; in: BMJ Open, (veröffentlicht: 10.10.2021), BMJ Open
- National Eye Institute: Age-Related Eye Disease Studies (AREDS/AREDS2): major findings, (Abruf: 31.01.2023), National Eye Institute
- Omid Asbaghi, Mehdi Sadeghian, Faezeh Fouladvand, Bahman Panahande, Morteza Nasiri, Mahmoud Khodadost, Azad Shokri, Aliyar Pirouzi, Omid Sadeghi: Effects of zinc supplementation on lipid profile in patients with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials; in: Nutrition, Metabolism & Cardiovascular Diseases, (veröffentlicht: 28.03.2020), Nutrition, Metabolism & Cardiovascular Diseases
- Xiujuan Li, Jinqiu Zhao: The influence of zinc supplementation on metabolic status in gestational diabetes: a meta-analysis of randomized controlled studies; in: Journal of Maternal-Fetal and Neonatal Medicine, (veröffentlicht: 12.09.2019), Journal of Maternal-Fetal and Neonatal Medicine
- German Society for Nutrition: Eating and drinking wholesome food according to the 10 rules of the DGE, (accessed: 01/31/2023), German Society for Nutrition
- AOK: Zinc: important for a strong immune system, (accessed: 01/31/2023), AOK health magazine
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.