Zinc. A tiny nutrient that plays a huge role in the body - for the immune system, the skin, the hair and even the brain. But what exactly is behind this "all-round mineral"? How much do we actually need and where is zinc actually found?
Why zinc is so important
Zinc is a essential trace elementThis means that our body cannot produce it itself and is dependent on us taking it in with food. It is involved in countless processes in the body, and the immune system in particular is not fully effective without zinc. If the immune system is weakened, this can also be due to a zinc deficiency - the cold then lasts a little longer or energy levels drop more quickly.
But that's not all: zinc is also responsible for cell division and cell growth. So without sufficient zinc, there are no beautiful skin cells, no stable hair and even nails leave a lot to be desired. So it's no wonder that zinc is often Beauty mineral is known!
The most important functions of zinc at a glance
- Immune system boosterZinc supports the immune system and helps the body to fight off pathogens. It is involved in the formation and activation of immune cells and can therefore ensure that we are less susceptible to infections.
- Cell protection and skin careZinc is a real beauty hero. It protects the cells from oxidative stress, is involved in the formation of collagen and helps to alleviate skin problems such as acne or inflammation.
- Wound healingThanks to its anti-inflammatory properties, zinc promotes wound healing. So it's no wonder that it can also be found in many creams and ointments for minor skin injuries or irritated skin.
- Hormone balancingZinc is important for hormone balance and supports, for example, the production of insulin, the hormone that regulates our blood sugar levels. Zinc also plays an important role in the production of sex hormones.
How much zinc per day?
The daily zinc requirement depends on Age and gender differently. Adult women should take about 7 mg of zinc, men around 11 mg. However, the requirement can also be somewhat higher in certain phases of life such as pregnancy or illness.
The good news is that you can easily cover your zinc requirements with a balanced diet. And yes, there are plenty of delicious foods that contain zinc and can be easily incorporated into everyday life.
Foods containing zinc - where is the trace element found?
Here are a few foods that will help you meet your zinc requirements:
- Nuts and seedsPumpkin seeds, sesame seeds and Brazil nuts in particular are great sources of zinc and are wonderful in salads, muesli or as a topping.
- PulsesLentils, chickpeas and beans provide plenty of zinc and are also great sources of protein. They are real must-haves, especially in a plant-based diet!
- Dairy productsCheese, yoghurt and milk also contain zinc and can be easily integrated into the diet.
- Meat and fishFor non-vegetarians, beef, pork and shellfish (such as prawns) are particularly good sources of zinc.
What happens with a zinc deficiency?
A zinc deficiency can cause various symptoms. These often manifest themselves in the skin, hair and nails, as the body first reserves zinc for vital processes and only then thinks about "beauty care". Dry skin, brittle nails, hair loss or delayed wound healing can be signs of a deficiency. A weakened immune system or persistent tiredness can also indicate a zinc deficiency.
Is it possible to consume too much zinc?
Zinc is important, but as with many nutrients, the dose makes the poison. A long-term overdose can cause side effects such as gastrointestinal complaints, headaches and, in extreme cases, even immune system disorders. It is therefore advisable, Zinc supplements should only be taken after consulting a doctor or nutritionist - especially if you already consume a lot of zinc-rich foods.
Conclusion: Zinc - the underestimated helper for health and beauty
Zinc is small but mighty! It supports the immune system, makes skin and hair glow and helps the body to regenerate. With a balanced diet, the daily requirement can be easily covered, and the foods for this are versatile and delicious. Whether nuts, pulses or wholemeal products - with the right choice, you can optimise your zinc intake and give your body exactly what it needs.
If you want to supplement your zinc intake in an uncomplicated and tasty way, we recommend our sprouted lentils - ideal for providing your body with all-round nutrition.
Sources:
Max Planck Society. (undated). Zinc on the dimmer of the nervous system. Available at: https://www.mpg.de/521999/zink-am-dimmer-des-nervensystems#:~=DemnachtragenZinkIonenentscheidend,BefehledesGehirnsrichtigverarbeitet (Accessed on: 6 November 2024).
AOK. (undated). Zinc: effect, daily requirement and overdose. Available at: https://www.aok.de/pk/magazin/ernaehrung/vitamine/zink-wirkung-tagesbedarf-und-ueberdosierung/ (Accessed on: 6 November 2024).
Encyclopaedia of vital substances. (undated). Functions of zinc. Available at: https://www.vitalstoff-lexikon.de/Spurenelemente/Zink/Funktionen (Accessed on: 6 November 2024).
German Society for Nutrition (DGE). (undated). Selected questions and answers on zinc. Available at: https://www.dge.de/gesunde-ernaehrung/faq/ausgewaehlte-fragen-und-antworten-zu-zink/#:~=DieempfohleneZufuhrfürFrauen,16mgZinkproTag (Accessed on: 6 November 2024).
Brazil nuts: Pixabay, Gadini, #638972
Lenses: Pixabay, ArturGórecki, #4160220
Pumpkin seeds: Pixabay, Couleur, #1738174
