ZINC: Tiny Mineral – Powerhouse of Health
There’s so much about eating healthy and “getting enough vitamins and minerals” information these days, that it can be hard to know what all these nutrients are doing for you. Follow me as we journey through some very essential Vitamins and Minerals from A to Z … but let’s start backwards – with Z.
When we think of healthy eating, we often think of our macros – things like getting enough protein, good fats, and healthy complex carbohydrates in moderation. Most people can identify some of the major vitamins and minerals from these foods, such as vitamin C from fruits and vegetables, vitamin E from nuts and seeds, iron from meat and beans and the like.
However, there are tiny powerhouses that are absolutely critical to the healthy functioning of our body and immune system. These “micro” nutrients are tucked away in our foods in much smaller amounts that some of the larger-known vitamins and minerals, but they are just as important, if not even more vital to our overall wellness.
Zinc is one of my favourite minerals and has been for as long as I’ve been a Nutritionist. Zinc is require for your metabolism to function and is considered an essential mineral, or also a type 2 nutrient. Type 2 nutrients such as zinc (and its friend magnesium for example) are necessary for our cells to work. Zinc functions inside the cell and acts as a catalyst for over 50 different enzymes. Zinc helps to regulate gene expression, cellular function and has “transporters” that help with neurotransmitters and production of our hormones. It helps with protein production, cell division and is only second to iron for its importance in our cells. It is also part of the structure of something in our body called SODs (Superoxide dismutase)* which is a power antioxidant against oxidative stress…otherwise known to most as “free radical damage.” Zinc acts to help our adaptive immune system (the system deep inside us that comes to the rescue when we are exposed or challenged with a potential pathogen) by helping in the development of our white blood cells, which combat infection.
Both males and females have a required need for zinc for the immune system and metabolic function. Men require zinc as a vital nutrient in the production of testosterone – the major male hormone in the body.
Zinc is so important because it is required for general metabolic functions…meaning, it has a vast role in many systems of the body. Symptoms of zinc deficiency can be evident in gastrointestinal symptoms (such as diarrhea), skin (lesions, brittle nails and hair) and respiratory symptoms such as sore throat. Symptoms of zinc deficiency can become evident in as little as a few weeks time.**
Zinc has friends in the body such as copper and manganese and works well with vitamin D – the sunshine vitamin.
Fortunately, we can obtain zinc from our nutrition by consuming foods that have natural zinc:
- Meats and shellfish (choose lean, organic, wild caught/local sources where possible
- Eggs
- Beans, legumes (chickpeas, lentils)
- Dairy (use organic yogurt, cheese
- Whole grains such as rice, wild rice, quinoa, oats
- Nuts and seeds like sunflower seeds, cashews, almonds
- Mushrooms
- Avocado
- Sweet corn, pumpkin, beet greens, broccoli, asparagus , spinach, kale
- Garlic
With this abundance of nourishing foods, we can optimize our zinc levels and keep our metabolism running in top shape!
EnJOY!
Erin-Michelle
Resources:
- *https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969776/
- ** https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3142737/
