While magnesium is all the rage these days, there’s another mineral that deserves just as much praise: zinc. Why care about zinc? For many reasons! First of all, it’s the second most abundant essential trace mineral in your body. Every cell contains zinc, which is required for the activation and use of over 300 enzymes needed for nerve function, hormones, digestion, metabolism, and more. And that’s just an introduction! Join me today as I cover the many roles of zinc in the body, where you can get it, and ZGYM-approved recipes to help you get started! [1] [2]

Immunity

To tackle infection, our immune system sends out special cells called T cells. Think of them as soldiers going out into battle. Now, imagine you’ve been infected. The alarm has gone off for your immune system to release its defenders-

And nothing happens.

What gives? Well, your body requires sufficient levels of zinc to active T cells. If there isn’t enough, there won’t be any T cells to go out and attack the invaders. Which is why research from the American Journal of Clinical Nutrition states that “zinc-deficient persons experience increased susceptibility to a variety of pathogens.” [3]

As a supplement, zinc may be particularly useful for lowering the duration of colds. A recent review of several studies shows that 80-92 mg of zinc per day may shorten a cold as much as 33%. [4] Yet another study shows that zinc supplementation may lower the risk of infections in older adults. [5] With the common cold, it’s best to take zinc within 24 hours at the start of symptoms, so it may be useful to have a small supply in your medicine cabinet. [6] But as always, talk with your doctor first for their input.

Another benefit of zinc is its ability to lower your risk of age-related chronic disease. Research from Oregon State University shows that improving one’s zinc status- both through food and supplements- may help to lower the risk of inflammatory-related disease. [7]

Acne

No one likes acne. While the root cause can be anything from hormone imbalances to food intolerances, one thing’s for sure: as far as nutrients go, zinc has got to be your best ally against breakouts. There’s even some research to suggest a link between zinc deficiencies and acne! [8] Others show that zinc supplements may help to treat acne by lowering inflammation and stopping the growth of P. acnes, a bacteria that lives in the oil glands of the skin and causes breakouts. [9] How you use zinc for your skin depends on how extreme your symptoms are. If your acne is very wild and severe, then supplements are the way to go. If it’s mild or occasional, then a topical treatment should be enough. [10] For both cases as well as prevention, food should always be the baseline. 

Inflammation

Sure, there are great anti-inflammatories like turmeric, but did you know that zinc could do the same, too? Zinc lowers both oxidative stress and inflammatory markers in the body, both of which are known for causing chronic disease, mental disorders, pain, and premature aging. As far as specific studies go, one on 40 adults shows that a supplemental 45 mg of zinc per day resulted in huge reductions in inflammatory markers compared to a placebo group. In other words, those who took the zinc had successfully lowered their inflammation! [11]

Wound Healing

Did you know that zinc is regularly used in hospitals to treat several skin problems, from ulcers to burns and injuries? [12] Here’s why it’s so effective. First is that about 5% of the zinc in our body is held in our skin. [13] Remember, it’s the second most abundant mineral in our body, so imagine how rich our skin must be in it! Not only that, but it’s involved in collagen synthesis, making it a beauty mineral, too! (And we all know now that it’s good for a clear complexion!)

Here’s an interesting study proving its effectiveness. For 12 weeks, patients with diabetic foot ulcers were treated with 200 mg of zinc per day. By the end of the study, the patients had significant reductions in the size of their ulcers, while the placebo group had barely any. [14] A 1990 study from Sweden concludes that “topical zinc may stimulate leg ulcer healing by enhancing re-epithelialization, decreasing inflammation and bacterial growth. When zinc is applied to wounds, it not only corrects a local zinc deficit but also acts pharmacologically.” [15]

Digestion

 I couldn’t ignore this benefit! Zinc is surprisingly essential for optimal gut health. As a supplement alone, zinc may help to alleviate diarrhea, colitis (inflammation), and intestinal permeability (aka, leaky gut). [16] Zinc is also needed for the production of stomach acid. A deficiency may open the door to hypochlorhydria, or low stomach acid, which in turn may further lead to nutrient deficiencies (Vitamin B12), heartburn, H. Pylori infection, hair loss, gas, weak fingernails, anemia, autoimmune disorders, and plenty more. [17]

Other Benefits

To keep this post from growing too long, here are some of the other important benefits of zinc:

• Fertility (both men and women)
• Vision
• Osteoporosis prevention
• DNA synthesis
• Taste and smell (a deficiency lowers both!)
• Growth and development

 [18] [19] [20] [21] [22]

Food Sources of Zinc

Load up on these foods to make sure you’re getting plenty of zinc! Remember, it all starts with food. Supplements come later!

• Red Meat
• Shellfish (shrimp, Alaskan crab, oysters, mussels)
• Seeds (hemp, flax, pumpkin, sunflower, sesame)
• Cashews
• Potatoes and Sweet Potatoes
• Dark Chocolate (raw cacao)Lentils (soaked, sprouted, or fermented)
• Cheddar Cheese
• Eggs

[23]

Make these recipes to start loading up on this vital mineral:

Roasted Carrots and Spicy Ground Beef (FM)
Shrimp and Asparagus Salad
Low Carb Coconut Cashew Bars (FM)
Breakfast Quiche (FM)
Roasted Baby Root Vegetables with Pumpkin Seed Dip (FM)

Sources:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775249/
[2] https://www.ncbi.nlm.nih.gov/pubmed/24506795
[3] http://www.ncbi.nlm.nih.gov/pubmed/9701160?dopt=Abstract
[4] https://www.ncbi.nlm.nih.gov/pubmed/28515951
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2702361/
[6] https://www.ncbi.nlm.nih.gov/pubmed/21328251?dopt=Abstract
[7] https://www.todaysdietitian.com/newarchives/010713p52.shtml
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4135093/
[9] https://www.ncbi.nlm.nih.gov/pubmed/20510767
[10] https://www.healthline.com/health/beauty-skin-care/zinc-for-acne#how-to-use
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2869512/
[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4413488/
[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793244/
[14] https://www.ncbi.nlm.nih.gov/pubmed/28395131
[15] https://www.medicaljournals.se/acta/content_files/files/pdf/70/154/154136.pdf
[16] https://www.ncbi.nlm.nih.gov/pubmed/25400994
[17] https://www.medicalnewstoday.com/articles/322491.php#symptoms
[18] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042409/
[19] https://www.ncbi.nlm.nih.gov/pubmed/23914218
[20] https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112
[21] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/
[22] https://www.sciencedaily.com/releases/2018/04/180424133639.htm
[23] https://www.healthline.com/nutrition/best-foods-high-in-zinc#section6