Zinc is a very important mineral for the maintenance of health

Zinc participates in more than 300 chemical reactions in the body and is not produced by the body, and must be obtained from food and / or supplements. In this way, when consumed in small amounts, it can cause various alterations, especially in the immune system and in the production of hormones.

Zinc is a very important mineral for the maintenance of health

The main sources of zinc are animal foods, such as oysters, shrimp, and beef, chicken, and liver. On the other hand, wheat germ, whole grains, cereals, legumes and tubers are also rich in zinc; and, on the other hand, fruits and vegetables in general, despite having zinc, are not the best sources because they are not fully absorbed from the intestine.

Zinc is a very important mineral for the maintenance of health / Pexels


There are several reasons to justify the importance of the intake of foods rich in zinc; however, some of the most important include:

Protect against infections, as it acts on the immune system; Take care of the health of the hair, increasing its shine and softness, strengthening its strands and fighting hair loss; Help in the absorption of vitamin A; Help in the treatment of depression; Stimulate thyroid function.

Prevent chronic diseases such as type 2 diabetes; Facilitate wound healing; It could prevent the development of some types of cancer; Help in the treatment of acne.

Prevent early aging, thanks to its antioxidant action. However, as it participates in most of the body's reactions, zinc has other important actions, especially at the neuronal and hormonal level.

How to consume zinc

Zinc is a very important mineral for the maintenance of health / Pexels

Zinc is a mineral that is not produced by the human body, therefore, it needs to be ingested through food. Foods that have the most zinc include those of animal origin, such as oysters, beef, and liver.

However, certain plant-based foods are also a good option, such as almonds and pumpkin seeds. In this way, having a diet that includes this type of food is enough to keep zinc levels regulated.

However, when there is a lack of zinc in the body, in addition to including it in the diet, it may be necessary to consume zinc supplements; And, if so, it is very important that there is guidance from a doctor or nutritionist, as excess zinc can also be harmful.

Just as a lack of zinc causes damage, excess of it can also be harmful to health, causing symptoms such as fatigue, fever and stomach aches, among others.

Certain situations that can cause this increase are: consuming zinc supplements excessively and in cases of diseases such as chronic heart failure, osteosarcoma or atherosclerosis, for example.

Arymel García

Editor of Passionate about nutrition and healthy living, I have been a content creator for 8 years.+ info

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