Zinc for Women’s Health: 12 Benefits, Per Nutrition Experts
Everything from a robust immune system to a healthy reproductive system can benefit from it.
Zinc is a hot topic in the health industry because of its stellar reputation as an immune booster, which is something we have all been particularly focused on enhancing over the past few years. But zinc has a lot more benefits than just helping you remain healthy. “The mineral zinc is necessary for several physiological functions in the human body. According to Abigail Basson, PhD, RD, LD, a registered dietitian and NIH-funded instructor in the department of nutrition at the School of Medicine at Case Western Reserve University in Cleveland, Ohio, it belongs to the category of trace minerals, meaning that it is required in small amounts but is still essential for maintaining overall health.
Due to the fact that we only require a little amount of zinc and that so many foods contain it, experts believe it is quite simple to get enough of it through food.
seafood, especially oysters and other shellfish
fowl, beef, and pork; whole grains (and fortified cereals); and dairy products.
legumes, nuts, and seedsHowever, it is still possible to lack it if your diet is not well-balanced or you are a devout vegan. According to Serena Poon, a professional nutritionist, celebrity chef, and authority on longevity wellness, a zinc deficiency can result in a weaker immune system, issues with growth and development, skin conditions like acne, trouble healing wounds, a low appetite, and hair loss.
top zinc health benefits for women
It promotes strong immunity. According to Basson, "Zinc is essential for a healthy immune system because it supports immune cell growth and function, supports the body's defense against pathogens that can make you sick, and plays a role in regulating a healthy immune response." When taken in the form of lozenges, zinc has even been proven to potentially reduce the length of the common cold, continues Poon. If you find that you are becoming ill more frequently or that you are not recovering from injuries or infections as quickly, your immune system probably needs some TLC.
It aids in lowering inflammation. It is critical to monitor inflammation since it can raise your risk for conditions including heart disease, type 2 diabetes, obesity, and some malignancies when it becomes chronic (i.e., when it is present all the time in your body). But according to Laura Iu, R.D., a New York City-based certified intuitive food counselor, "zinc has anti-inflammatory properties."
It improves bone density. According to studies, this mineral is crucial for creating and keeping healthy bones, which is crucial for preventing fractures and diseases like osteoporosis. According to Basson, zinc "supports the activity of cells responsible for bone formation and helps regulate the processes of bone remodeling that occur throughout life."
In terms of reproductive health, it is crucial. You might not be aware of the extent to which nutrition can affect the balance and operation of your hormones, and therefore, your reproductive system. According to Iu, zinc maintains healthy ovarian function and helps regulate hormones. Additionally, it is crucial for sperm formation and preserving normal testosterone levels.
It enhances taste and scent. According to Basson, "This mineral helps maintain the health of taste buds and olfactory receptors, which affects how we perceive flavors and aromas." Iu continues, "This means that people who are malnourished or undergoing cancer treatment—two scenarios where appetite may be a problem—may find zinc helpful."
It benefits your brain greatly. According to Iu, zinc contributes to brain function by assisting cognitive functions and neurotransmitter function, and "some studies even suggest that zinc may protect against age-related cognitive decline and neurodegenerative diseases like Alzheimer's."
It helps the healing of wounds. Taking more of this mineral may help you recover better and more quickly if you have a cut, scrape, or other unpleasantness. The healing properties of zinc may be used to treat both mild and more severe wounds, according to Iu. It promotes collagen production and cellular health.
It benefits your skin. It is possible that zinc's antioxidant properties are what make it good for skin health. According to Basson, zinc's antioxidant qualities help shield cells from oxidative stress and free radical damage. Iu continues, adding that zinc's anti-inflammatory properties could also aid with acne.
Your eyes will benefit. According to Poon, a group of vitamins and minerals, including zinc, may help reduce the course of age-related macular degeneration. Additionally, it affects the health of the retina and general eyesight. Basson continues, "Zinc is involved in the manufacture of melanin, a pigment that aids in shielding the eyes from damaging ultraviolet (UV) radiation.
It affects the condition of the heart. It controls blood pressure and aids in the preservation of robust blood vessels, all of which contribute to heart health. More study is required, according to Basson, even though some studies have suggested a link between a zinc shortage and an elevated risk of cardiovascular disease.
It is essential for development and growth. Zinc is necessary for children to grow big and robust. During these crucial phases of life, "it supports DNA synthesis, cell division, and protein production, which lays the groundwork for bone development, maturation, and general healthy growth," claims Iu.
It keeps blood sugar levels in check. Research indicates that zinc is a vitamin that can be helpful in this area. Maintaining stable blood sugar helps with everything from mood to energy, and if you have diabetes, keeping it in line is a crucial element in preventing problems. According to Basson, zinc has a role in the production, storage, and release of insulin, a hormone that aids in controlling blood sugar.Women require how much zinc?
The average adult woman need 8 mg of zinc per day to sustain good health, although this amount may change during pregnancy or due to specific medical issues (children require significantly less zinc). Always discuss your ideal intake with your doctor. Speak with your doctor if you think you could be deficient in zinc; they might suggest taking a supplement or requesting a blood test.
