Spotlight on Zinc

It’s many benefits and best sources.

With all the vitamins and minerals your body needs for good health, it can be hard to make sure you’re getting enough of each. Zinc is one mineral you may overlook. Since your body doesn’t naturally make or store zinc, you’ve got to get it from the foods you eat or supplements you take.

You hear a lot about the importance of vitamins D and C for immune system support. But fighting off bacteria and viruses can’t be done well without zinc. What else can zinc do and where can you get it? Keep reading to find out.

Boosts Immune System

When you’re deficient in zinc, your immune system may be weakened. Zinc is needed for a strong immune system, the production of certain immune cells, and prevention of oxidative stress. People low on zinc are at a greater risk of developing infections such as pneumonia. When you feel a cold coming on, you might want to take zinc in the form of lozenges, syrup, or immune-strengthening supplement. Studies show taking 80 to 92 milligrams of zinc a day can shorten a cold’s duration by 33 percent and lessen its symptoms, especially if taken during the first day of symptoms.

Aids in Wound Healing

Zinc is a common treatment for skin injuries, burns, and ulcers. Helping to produce collagen in the skin, support the immune system, and enhance the body’s inflammatory response, zinc is essential for wound healing. Have a zinc deficiency? Expect your wounds to heal slowly. Want to boost your body’s healing capabilities? Consider taking a zinc supplement. It may give your body the boost it needs to overcome cuts and scrapes.

Treats Acne

Could zinc be your answer for treating acne? It could be. Studies show people with acne may be deficient in zinc. In addition, acne is caused by bacteria, inflammation, and blocked oil glands. Since zinc excels and fighting off bacteria and inflammation, getting enough every day could help you put your best face forward. Use topical zinc treatments or supplements to help reduce breakouts by slowing the growth of bacteria, reducing unwanted inflammation, and lessening oil gland activity.

Slows Progression of Age-Related Macular Degeneration

Age-related macular degeneration (AMD) is a slow-moving disease that ultimately leads to vision loss. Over time, the condition causes your central vision to blur so that reading and driving become difficult or impossible. One of the top causes of vision loss in people over age 50, AMD’s progression may be slowed by zinc supplements. Elderly and people in early stages of the disease should talk with their optometrist about zinc supplements.

Best Sources

If you’re looking for a great source of zinc, you can’t do much better than oysters. Since oysters aren’t on many people’s everyday menu, however, you can get your zinc from poultry, red meat, crab, lobster, nuts, beans, dairy products, and whole grains. Many cereals, flour, and snack bars are fortified with the mineral, making it a bit easier to get your daily zinc allotment.

Chances are good you’re getting enough zinc from the foods you eat, but if you’re not sure you’re getting enough or want to get more, you may want a supplement. Choose one without added sugar to avoid weakening your immune system.

How Much Do You Need?

The recommended daily amount of zinc depends on your age and sex. Adult women need 8 mg, men and pregnant women need 11 mg, and breastfeeding women need 12 mg daily. Some people are more likely to be deficient in zinc than others. Vegetarians, people with digestive disorders, alcoholics, people with eating disorders, and pregnant and breastfeeding women are most likely to be deficient. Talk with your physician for help choosing the best way to make up for any zinc deficiency you may have.