Many people may have heard about Zinc (Zinc), one of the minerals that is very important to the body. especially in terms of growth But where can we get this zinc? And what will happen if our body is out of sync?
Zinc or Zinc is one of the essential nutrients for the body. that the body cannot produce on its own or can be stored But it can only be obtained through diet.
Our bodies need zinc. to be used in various processes of the body such as
- growth and development of the body
- enzyme reaction
- functioning of the immune system
- protein synthesis
- DNA synthesis
- wound regeneration
- Gene expression
In addition, zinc is essential for the functioning of more than 300 enzymes that help in metabolic processes, digestion, nervous system function, as well as the development and function of immune cells in the body. Zinc is therefore considered to be the second most important mineral for the body after iron.
Health benefits of zinc
- Helps in the functioning of the immune system
Zinc is very important for the immune system. This is because our bodies need zinc to function immune system cells called T-cells, which are cells that help regulate the immune response. and deal with infected or abnormal cells many research papers also advised that People with weakened immune systems, such as the elderly, should consume zinc-rich foods. To help increase the functioning of the immune system to be strong. And helps prevent diseases caused by infections such as pneumonia, etc.
At the same time, if the body lacks mineral zinc. May result in problems with the functioning of the immune system in the body. and may eventually lead to other problems such as infection
- reduce inflammation
Zinc can help reduce the amount of oxidative stress and reduce the amount of certain proteins that cause inflammation. Research has found that Older adults who took 45 mg of zinc per day were less likely to develop inflammation than the placebo group.
- Help manage acne
Because most acne problems are caused by inflammation. or may be caused by bacteria Research has found that applying or taking medications containing zinc can help treat acne by reducing inflammation And prevent the growth of bacteria that cause acne. It also reduces the work of the oil glands. thus reducing the accumulation and blockage of fat on the face which will lead to acne as well
- Wound rehabilitation
Zinc plays an important role in maintaining the integrity and structure of the skin. Patients with chronic wounds There is often a problem with impaired zinc metabolism. and low serum zinc levels So many skin creams Therefore, it is often popular to add sync to it. to help treat skin symptoms such as irritation or skin rash
What happens if our bodies are out of sync?
Although the chances of this happening are slim. But some people may have problems with zinc deficiency, especially those with abnormal genes. Infants who are breastfed by mothers who are not receiving enough zinc alcoholic or those who use certain types of immunosuppressant drugs These people are prone to zinc deficiency.
Symptoms of zinc deficiency are as follows
- abnormal growth and development of the body
- enter puberty late
- have a skin rash
- chronic diarrhea
- slow wound healing
- Impaired immune system
- thinning hair
- decreased appetite
- dry skin
- have problems with fertility
- mood swings
Food sources of zinc
The fact that our bodies will receive zinc minerals comes from eating. Luckily, many meat and plant-based diets are rich in zinc. Makes it easy to consume enough to meet the needs of the body.
Food sources of zinc are as follows
- Crustaceans such as crabs, shrimps, oysters, mussels and clams, etc.
- Meat such as beef, pork, chicken, lamb, etc.
- Fish such as sardines, salmon, etc.
- Beans such as black beans, chickpeas, green beans, etc.
- Whole grains, such as pumpkin seeds, cashews, melon seeds, oats, quinoa, etc.
- Dairy products such as fresh milk, yogurt, butter, cheese, etc.
- Some vegetables such as mushrooms, kale, asparagus, etc.