In This ArticleView AllIn This ArticleWhat Is Zinc?Why Do You Need Zinc?Health BenefitsFood SourcesFAQs

In This ArticleView All

View All

In This Article

What Is Zinc?

Why Do You Need Zinc?

Health Benefits

Food Sources

FAQs

You may have found yourself in discussions about zinc, sparking curiosity about its significance in your diet. In this article, we’ll discuss the role of zinc, its potential benefits and food sources of the crucial mineral. Let’s dive into the science-backed importance of the micronutrient and answer commonly asked questions.

Photographer: Caitlin Bensel, Food Stylist: Ruth Blackburn

Overhead photo of Ground Beef & Potato skillet with spoon and linen.

Pictured Recipe:Ground Beef & Potatoes Skillet

Zinc is an essential trace mineral, which means you only need it in small amounts but it plays a significant role in various bodily functions. Rhyan Geiger, a registered dietitian and owner ofPhoenix Vegan Dietitianadds, “Getting an adequate amount [of zinc] in your diet is important. Zinc helps synthesize DNA, heal wounds and support our immune systems. If dietary intake is low, a supplement may be an option.”

Your body doesn’t naturally produce zinc, so you must obtain it through food. Getting adequate amounts of this mineral helps with several functions in the body. And luckily, you can typically get enough from diet alone if you’re eating balanced meals.

However, if you find you can’t reach the recommended amount through food, it may be a good idea to consult a dietitian or health care professional and discuss supplementation. There are many high-quality, independently verified zincsupplements on the market—just look for a seal like NSF or Informed Sport on the label.

What Are the Health Benefits of Zinc?

Supports Immune System

Zinc is renowned for its immune-supporting properties. According to a 2017 review published inNutrients, zinc may activate immune cells and function like a “danger signal.” Adequate zinc also supports the function of cells with immunity roles such as neutrophils and natural killer cells, which are often our bodies' first line of defense.

Supports Growth and Development

Especially important for children and adolescents, zinc is necessary for proper growth and development. Geiger explains, “One of the main functions of zinc is to help with DNA synthesis. Zinc helps cells grow and multiply, which is especially important in times of fast growth, like in pregnancy and childhood. Without proper zinc intake, cells may not be able to grow and multiply as effectively.”

Improves Wound Healing

According toWound Repair and Regeneration, zinc-deficient individuals have been found to have poor wound healing. On the other hand, a 2018 review fromNutrientsboasts how zinc plays a key role in all parts of wound healing, like membrane repair and scar formation.

Promotes Eye Health

A lesser-known benefit of zinc is supporting eye health. Specifically for those at risk of developing age-related macular degeneration, a study inOphthalmologyfound supplementing with zinc may be helpful for prevention.

Food Sources of Zinc

Here are some good food sources of zinc to help you meet your needs, per theUSDA. We especially love how there are both animal and plant sources with zinc readily available:

The Bottom Line

Incorporating zinc-rich foods into your diet is crucial for overall health and well-being. From supporting your immune system to aiding in wound healing and sleep, zinc plays multifaceted roles in the body. Recipes like ourSpicy Red Curry Beef & RiceorOne-Pot Lentil & Vegetable Soupcan help you enjoy this mineral throughout the day.

Up Next:What Is Magnesium & Why Do You Need It?

Frequently Asked QuestionsTaking zinc in supplement form or enjoying zinc-rich foods daily in the recommended amounts supports overall health. However, it is important to be mindful of the upper limit, set at 40 mg zinc daily. Consuming excessive amounts of zinc long-term may lead to adverse effects such as copper deficiency and neurologic diseases.One 2019 study fromDiabetology & Metabolic Syndromedemonstrated a group of 40 subjects with obesity who took zinc supplements experienced reductions in body weight, BMI, waist circumference and hip circumference compared to the control group. It’s suggested this may be due to zinc’s role in metabolism. However, the overall research suggests there’s currently limited evidence to suggest zinc directly supports weight loss.Instead, your best bet is to continue to enjoy a balanced diet, prioritize adequate sleep and find movement that you enjoy. If you need more support setting realistic weight-loss goals, many dietitians offer in-person or virtual counseling.Geiger points out studies published inMolecular Nutrition & Food Research,Workplace Health & Safetyand theInternational Journal of Molecular Sciencesthat speak to how zinc may help improve sleep quality at night. She explains, “Because zinc has an impact on neurotransmitters, it may help promote sleepiness. More research is needed on how exactly it affects sleep, but the current research suggests the level of zinc in the blood is correlated with sleep quality.”Yes, you can take zinc and vitamin D together. Having adequate amounts of both in the body helps maintain healthy bones and muscles.

Frequently Asked Questions

Taking zinc in supplement form or enjoying zinc-rich foods daily in the recommended amounts supports overall health. However, it is important to be mindful of the upper limit, set at 40 mg zinc daily. Consuming excessive amounts of zinc long-term may lead to adverse effects such as copper deficiency and neurologic diseases.

One 2019 study fromDiabetology & Metabolic Syndromedemonstrated a group of 40 subjects with obesity who took zinc supplements experienced reductions in body weight, BMI, waist circumference and hip circumference compared to the control group. It’s suggested this may be due to zinc’s role in metabolism. However, the overall research suggests there’s currently limited evidence to suggest zinc directly supports weight loss.Instead, your best bet is to continue to enjoy a balanced diet, prioritize adequate sleep and find movement that you enjoy. If you need more support setting realistic weight-loss goals, many dietitians offer in-person or virtual counseling.

One 2019 study fromDiabetology & Metabolic Syndromedemonstrated a group of 40 subjects with obesity who took zinc supplements experienced reductions in body weight, BMI, waist circumference and hip circumference compared to the control group. It’s suggested this may be due to zinc’s role in metabolism. However, the overall research suggests there’s currently limited evidence to suggest zinc directly supports weight loss.

Instead, your best bet is to continue to enjoy a balanced diet, prioritize adequate sleep and find movement that you enjoy. If you need more support setting realistic weight-loss goals, many dietitians offer in-person or virtual counseling.

Geiger points out studies published inMolecular Nutrition & Food Research,Workplace Health & Safetyand theInternational Journal of Molecular Sciencesthat speak to how zinc may help improve sleep quality at night. She explains, “Because zinc has an impact on neurotransmitters, it may help promote sleepiness. More research is needed on how exactly it affects sleep, but the current research suggests the level of zinc in the blood is correlated with sleep quality.”

Yes, you can take zinc and vitamin D together. Having adequate amounts of both in the body helps maintain healthy bones and muscles.

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