In the field of nutrition, minerals and vitamins work together in order to achieve optimal functioning of the bodyAmong minerals, zinc holds a special place when it comes to proper metabolism. This mineral, among other things, strengthens the immune system and helps prevent potential illnesses.
In the following article we are going to talk about the role that zinc plays in the world of vitamins and of the benefits of said mineral, especially when it acts together with vitamins.
What is Zinc?
Zinc is a mineral needed in small amounts and is key to multiple bodily functions. It helps in numerous bodily processes such as DNA synthesis, immune function or wound healing. Despite its aforementioned importance, the body will not store zinc efficiently, so it must be consumed regularly through food or supplements.
Zinc in the world of vitamins
Zinc rarely acts alone. Many vitamin supplements will include zinc. in order to enhance the effectsNext we see the relationship that zinc has with some vitamins:
Zinc and Vitamin C
Both nutrients will help strengthen the immune system. Vitamin C is a great antioxidant, and when combined with zinc, helps reduce the symptoms of colds and improves the body's defenses. In addition, vitamin C will promote zinc absorption in the intestine.
Zinc and Vitamin D
It has been proven that both zinc and vitamin D regulate the body's immune function. Their combination is important in preventing respiratory infections and maintain a strong skeletal system.
Zinc and Vitamin B Complex
B vitamins are key to energy metabolism, neurological function, and DNA synthesis. Zinc will help to enhance the effects of B vitamins.
What are the daily zinc recommendations?
Zinc needs will vary depending on age, gender, and specific conditions, such as pregnancy. However, the recommendations of the World Health Organization (WHO) and the Institute of Medicine (IOM) are:
- Children 1 to 3 years old should take about 3 mg a day.
- Children 4 to 8 years old should take about 5 mg a day.
- Children aged 9 to 13 are advised to take about 8 mg per day.
- Male adolescents about 11 mg per day and female adolescents about 9 mg per day.
- Men about 11 mg per day and women about 8 mg per day.
- During pregnancy, you should take about 12 mg per day.
- During breastfeeding, the ideal would be to take about 13 mg per day.
What are the natural sources of zinc?
The necessary amount of zinc can be obtained both from the daily diet and from vitamin supplements. Some of the natural sources of zinc are:
The richest natural source of zinc is to be obtained of the oysters. It is also found in red meats, dairy products, legumes, seeds and nuts.
What are the symptoms and consequences of a lack of zinc in the body?
Lack of zinc in the body can lead to to different health problems:
- Low defenses in the body
- Lack of appetite
- Slow wound healing
- tiredness and fatigue
- Hair loss
The deficiency is usually due to, among other things, a poor diet, excessive alcohol consumption or to strict vegetarian diets.
When to take zinc supplements
If you follow a healthy and balanced diet It won't be necessary to take supplements. However, there are certain groups of people who may need these types of supplements:
- People with certain digestive diseases
- Those people who decide to become vegetarians and vegans
- Pregnant or lactating women
- People who suffer from slow healing
- Those who have skin problems such as severe acne.
In short, it can be said that zinc is one of the most important minerals for the proper functioning of the body. It is usually present in both in vitamins as well as multivitamin supplements and is essential for immunity and healing. Normally, with a balanced diet, zinc needs are met without any problem. However, there are cases in which zinc supplements may be necessary. Remember that before starting to take any type of supplement, it is advisable to consult a professional who can provide the necessary guidelines.