The roles of zinc
Zinc is involved in several enzymatic reactions within the body, at different levels:
• It is mainly known for its action on the skin, nails and hair, since it helps them maintain their normal appearance;
• It has antioxidant properties that help protect cells from oxidative stress;
• It contributes to the normal acid-base balance of the body;
• It participates in the normal metabolism of vitamin A, fatty acids and macronutrients (carbohydrates, proteins and lipids);
• It is involved in cell division, DNA and protein synthesis;
• It helps the normal functioning of the immune system, the maintenance of vision and normal bones;
• Zinc is also involved in normal cognitive function, as well as normal fertility and the maintenance of normal testosterone levels in the blood.
It is therefore a trace element necessary for the proper functioning of several parts of the body.
Foods rich in zinc
In Western countries, a balanced diet is generally sufficient to meet the needs to enjoy the benefits of zinc. The food richest in zinc is the oyster. Then there are other seafood, red meat, cheese, chocolate powder or even wholemeal bread. Namely: the zinc contained in foods of plant origin is less well absorbed, due to phytates (plant fibers).
What are the signs of a zinc deficiency?
The diet is generally sufficient, the lack of zinc is quite rare. However, it can occur when the diet is unbalanced or in the presence of certain drug treatments. The signs to recognize are:
• Greater susceptibility to infections (colds, etc.),
• Growth retardation in children or adolescents,
• Slower healing,
• Skin manifestations (acne, eczema),
• Hair loss,
• Weakened nails,
• Loss of appetite or taste disturbance,
• Sexual disorders or infertility in men,
• Difficulty concentrating,
• Sleep disturbances.
If you notice one or more of these signs, see your doctor. He or she can check your blood zinc level with you.
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