health and fitness

 

                  ZINC

Many people refer to vitamin C as an immune booster, but without zinc, vitamin C cannot perform its role properly. Zinc plays an important role not only in immunity but also in many body functions.

Zinc is not a vitamin but a mineral and is a trace mineral. A trace mineral means that the body needs it in very small amounts. But our body cannot make it on its own, it needs to be taken through the diet, just as vitamin C is not made by the body, it must be taken through the diet. Just as vitamin C needs to be taken daily, zinc also needs to be taken daily.

Because it is a trace mineral, the body does not need it in large amounts.8 to 13 mg is required daily by men and women, and for all ages, this is the same quantity.

 

What role does zinc play in the body?

Zinc accumulates in the proteins that our immune system runs on. Our immune system contains special cells called mast cells. Mast cells are the cells that control the body's immune system during energy. Mast cells do their job with the help of zinc. The thymus gland is a gland that is located in our bodies.  Our immune cells are called T cells inside the thymus gland. Zinc helps our thymus gland to develop properly to produce T-cells, and if the body is deficient in zinc, the thymus gland shrinks. When they don't develop properly, they won't be able to make immune cells, so zinc is essential to our immune system.

Zinc helps the body produce, store, and release insulin. This is why diabetics are given zinc supplements. All the problems that diabetics have are due to zinc deficiency. Zinc works against viral diseases and also works for pneumonia and malaria.

Zinc also works against fungal infections. Apart from this, the diseases of the body that are related to inflammation, zinc also works against them. When zinc is low, inflammation occurs in the body. Zinc is great for heart health, hair, nails, and brain function. Zinc is also known as a natural anti-depressant, which means that taking zinc increases pleasure hormones. Zinc also helps regulate body temperature.

Symptoms of zinc deficiency

How do we know that zinc deficiency has occurred in the body? There are some symptoms by which we can know that there is zinc deficiency in the body.

1) Altered/loss of taste and smell.

2) Anorexia (lack or loss of appetite)

3) Apathy

4) Ataxic gait (uncoordinated movements)

5) Decreased immunity

6) Depression

7) Diarrhea

8) Excessive hair loss

9) Fine tremor (unintentional muscle movement)

10) Impaired cognitive function

11) Impaired memory

12) Poor night version

13) Poor wound healing

14) Prostatism

15) Slurred speech

16) Some forms of dermatitis

17) White spotting of nail

If you are experiencing these symptoms, you should take zinc at that time so that you are not deficient in zinc. Loss of taste is the best sign of deficiency

All these zinc deficiency symptoms mentioned above make it very important to take zinc

 

Pregnant women and breastfeeding women should also take zinc supplements.

Zinc deficiency occurs when we eat the wrong foods

The number one zinc-depleting food is sugar

Sugar reduces zinc absorption in the body

Sugar levels are high and zinc is low in diabetic patients.

 

Second, most junk foods deplete zinc from the body because they reduce the absorption of zinc in the body. People who eat a lot of grains though are a great source of zinc.

However, people who consume too much grain and too little protein can also become deficient in zinc. People who consume a lot of milk and less yogurt also become deficient in zinc, because milk protein does not allow zinc to be absorbed, so if you use milk, use yogurt as well.

Taking too many iron or calcium supplements or having too much copper in the diet can lead to zinc deficiency. Excessive consumption of tea and coffee can lead to zinc deficiency. Excessive consumption of sulfates found in nuts and wine can also lead to zinc deficiency.

Any kind of digestive disorder causes zinc deficiency. When there is an infection in the body, the body is using too much zinc, which can lead to zinc deficiency. A lot of tension leads to zinc deficiency because the levels of stress hormones in the body are high and zinc levels are low when the stress hormone is high, so the level of zinc decreases.

What foods contain zinc?

Shellfish is the number one food source of zinc. Shellfish are rich in zinc. Red meat comes in second place. Red meat is also rich in zinc. In the third place are all other types of fish that contain zinc. Coming in fourth is the organ meat, which includes kidney and liver, whether beef or mutton. Nuts are also a good source of zinc, zinc is also found in cheese, and chicken is also rich in zinc.

Because the body requires a very small amount of zinc daily, it can be fulfilled by consuming a good diet.