Zinc is one of the most important micronutrients essential for various body functions, including immunity, heart and brain. Our diet should contain as many essential nutrients as possible. Zinc is a mineral, which means you need it in small amounts, but it’s essential for nearly 100 enzymes that facilitate crucial chemical reactions in your body. From DNA formation, cell growth and wound healing, to immune system function, zinc is required for every cell in the body. And that’s not all, there are many other benefits of zinc that you should know about.
Zinc benefits. Do women need a higher dose?
Although both men and women need zinc for growth and development, research suggests that women need higher levels of zinc.
Women with PCOS stand to gain if they choose to take zinc supplements, which improve insulin resistance and lipid balance. Zinc supplements reduce the intensity of menstrual pain in cases of dysmenorrhea when taken before and during each menstrual cycle.
Zinc plays a positive role in managing endometriosis and supporting postmenopausal women.
Adequate zinc levels are vital for a strong immune system. A study published by the American Society of Clinical Nutrition shows that zinc supports the function of immune cells, such as T cells (white blood cells) and natural killer cells (Natural Killer), which are crucial for fighting infection and disease.
Acne is a common skin condition that can affect women of all ages. Zinc has anti-inflammatory properties and regulates hormone levels, making it effective in reducing acne breakouts. In addition, zinc helps control the production of sebum, an oily substance that can clog pores, thus contributing to the formation of acne.
Osteoporosis, characterized by weak and brittle bones, is a significant concern for women, especially as they age. Zinc plays a crucial role in bone formation and regeneration, contributing to bone density and strength. By ensuring adequate zinc intake, women can support bone health and reduce the risk of fractures and osteoporosis.
It prevents cognitive decline and regulates blood sugar levels
Zinc is involved in various aspects of sexual health in both men and women. It supports the production of hormones, including estrogen and progesterone, which are essential for reproductive health and sexual function. In addition, zinc increases libido and fertility, making it beneficial for general well-being. In addition, zinc may improve erectile dysfunction by suppressing oxidative stress and regulating testosterone in men.
Zinc plays a role in insulin metabolism and glucose utilization, making it important for blood sugar regulation. By improving insulin sensitivity and glucose uptake in cells, zinc helps prevent spikes and fluctuations in blood sugar levels. This is especially beneficial for women with diabetes or those at risk of developing the condition.
Zinc plays a crucial role in the physiological and pathological functions of the brain and promotes antioxidant effects and immune system responses. It may help prevent age-related cognitive decline and support mental well-being in women.
Foods rich in zinc include oysters, beef, chicken, nuts (such as cashews and almonds), seeds (such as pumpkin and sesame seeds), vegetables (such as chickpeas and lentils), whole grains (such as (such as wheat and quinoa), dairy products (such as cheese and milk), green vegetables (such as spinach), certain types of seafood (such as octopus and lobster), and eggs. To reap these zinc benefits, incorporate these foods into your daily diet.
