Zinc is an essential mineral for your mental and physical health- healthy glowing skin, immunity, wound healing, sense of taste and smell and more.
It is found in a variety of foods, added to some and also found in cold lozenges and dietary supplements. Human body can not produce this mineral on its own.
Foods High in Zinc:
The best and most natural way to get zinc is to eat foods that are rich in zinc in a balanced and a healthy diet, as your normal healthy diet is able to provide you with the recommended daily zinc intake of 15 milligrams.
Oysters have the highest content of this mineral, followed by shellfish, red meat, pork, chicken and turkey. Yogurt, milk and cheese, dried fruits, nuts, beans, whole grains, some breakfast cereals, lobster and crab, fruits, eggs, yeast and pumpkin seeds are other good sources of zinc.
Zinc Facts and Benefits:
Zinc helps boost your immune system, it is used in fighting common cold or reducing the impact of cold symptoms.
It plays a role in cell division - cell growth and is a natural wound healer.
Zinc is an important mineral that helps children grow and be healthy.
It promotes the eye health and enhances eyesight and helps prevent or delay the development of macular degeneration, cataracts and night blindness.
Zinc is essential for a healthy skin. It helps regulate the skin's oil gland function.
It helps protect the liver from damage.
Zinc stimulates the nerve and brain activity, it is found in very high concentrations in brain, so it is called the brain's antioxidant for a reason.
It helps maintain a good bone structure and a healthy skeletal system.
Zinc deficiency can occur when your body needs more zinc than normal- like in pregnancy, when it loses zinc or when you don't eat a balanced diet that includes foods that are rich in zinc.
In case of a deficiency, you may experience hair loss, diarrhea, loss of appetite, impotence, weight loss, wounds that won't heal easily, deteriorating vision that comes with aging, changes in smell or taste, difficulty in the ability to concentrate, skin problems such as acne and dandruff, depressed growth, mouth ulcers, poor night vision, memory impairment and recurrent cold and flu.
Children, pregnant women, vegetarians, frequent dieters and alcoholics should especially be careful as they are more at risk for zinc deficiency.
Zinc Side Effects:
Zinc overdose- more than 300mg per day can be risky and dangerous. Zinc lozenges have reported effects of nausea, mouth irritation, stomach ache, metallic taste in the mouth, lethargy and blood in the urine. Too much zinc may interfere with the metabolism of other essential minerals such as copper and iron and it may lead to reduction in your body's immunity.
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