What is zinc? Health benefits of zinc

What is zinc?

Zinc (Zn) helps to balance hormones, increase immunity, regenerate skin and hair. Zinc is especially important for pregnant women and children. Foods rich in zinc include seafood, red meat, vegetables, and nuts.

– In the human body, there are from 2 g to 4 g of Zinc, most distributed in the prostate gland and eyes. Most of the remaining zinc concentrations are distributed in the brain, muscles, bones, liver, kidneys, and semen.

Health benefits of zinc

For adults

– According to DS. Nguyen Vu Nguyet Minh, zinc helps the brain work better, improves memory.

For men, Zinc helps maintain sperm count and quality, improving fertility.

For women, Zinc regulates menstruation and relieves premenstrual symptoms.

In addition, Zinc stimulates and accelerates the regeneration of skin, hair and nails. Helps keep hair shiny and healthy.

Zinc is also found in bones. Therefore, in addition to calcium, in order to have strong bones, it is necessary to supplement with zinc.

Because zinc is an oxidant, it has the ability to help slow down aging. Zinc supplementation enhances resistance, accelerates wound healing.

For pregnant and lactating women

Zinc is an indispensable nutrient for pregnant women.

Zinc deficiency in pregnant women makes the mother’s morning sickness worse. More importantly, the fetus is prone to growth retardation, low birth weight, and malformations.

– For women who are breastfeeding, zinc deficiency causes mothers to lose their appetite, milk is not full of nutrients to provide children.

For children

Zinc promotes taste and smell, helping children eat more deliciously. This provides adequate nutrition for the growth and development of children’s height and weight.

Zinc deficiency increases the risk of bacterial infection, weak body susceptible to disease.

– In addition, Zinc helps children’s mental comfort, stabilizes nerves and Zinc also has the ability to treat diarrhea in children.

Symptoms of zinc excess and deficiency

– Symptoms of zinc deficiency: Hair loss, diarrhea, slow wound healing, loss of appetite, malnutrition.

– Symptoms of severe zinc deficiency: In children, there are signs of growth retardation, slow development of sex organs. In adults, there can be damage to the eyes, physiological impotence, and even coma.

Symptoms of excess zinc: Bitter mouth, nausea, diarrhea, metallic taste in the mouth…

Food sources of zinc supplements

– According to Health and Life newspaper: Seafood is the richest source of zinc, especially oysters. Lobster and crab are also high in zinc. In addition, some other fish species are rich in zinc such as salmon, halibut, etc.

Red meats like beef and lamb are also rich in zinc.

– Vegetables containing zinc can be mentioned such as mushrooms, spinach, soybeans, peas. In addition, there are cashews, almonds, peanuts, walnuts.

– In addition to natural foods, milk powder is an option to supplement zinc and many other nutrients, helping zinc work effectively. Formula milk is the best choice for babies, especially those with anorexia.

What should be noted with zinc supplements?

– Supplement the correct dose of Zinc the body needs, do not add too much. Women need about 8 mg/day, men need 11 mg/day. Absolutely do not exceed 40 mg/day.

– Objects that need to be supplemented with Zinc are usually pregnant and lactating women, vegetarians, people with digestive disorders and alcoholism.

– Do not process foods that are overcooked, it is easy to lose the amount of Zinc in food.

– Limit alcohol, because alcohol will eliminate not only Zinc but also many other nutrients from the body.

Through this article, you already understand what zinc is, right? Zinc deficiency can cause disease and reduce the body’s resistance. This is very dangerous for pregnant women and children. Therefore, it is necessary to pay attention to adequate zinc supplements!

Reference source: Health and Life

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