Adequate zinc intake is very important. The reason is, there are many benefits of zinc for the body, such as strengthening the immune system, reducing inflammation, and accelerating wound healing.
Zinc is a mineral that plays many important roles in the body, but unfortunately, our bodies do not produce this mineral. Therefore, you need to meet their needs by eating foods rich in zinc or taking zinc supplements.
Various Benefits of Zinc for the Body
The following are the various benefits of zinc that can be obtained if the intake is sufficient:
1. Boost the immune system
Zinc has a function to activate white blood cells called T cell lymphocytes. These cells have a very important role in boosting the immune system.
With sufficient zinc, the body's immunity to fight and neutralize pathogens that enter the body, such as bacteria, viruses, and fungi, will increase. That way, the risk of suffering from various diseases can also be reduced.
2. Reduce inflammation
Besides being able to increase the immune system response, zinc can reduce oxidative stress, so that inflammation that occurs in the body can subside.
This in turn can also lower your risk of developing various chronic diseases due to inflammation, such as heart disease, cancer, pneumonia, and age-related macular degeneration.
3. Accelerate wound healing
Zinc can also speed up wound healing. This mineral plays an important role in the production of collagen, the protein fiber that gives skin its strength and elastic texture. When collagen production is maximal, the wound can shrink and close more quickly.
Thanks to these benefits, zinc is often used as a basic ingredient for drugs to treat burns, ulcers, and other wounds.
4. Treating male infertility
Zinc is often used as a drug to treat infertility conditions or fertility disorders in men. The reason is, zinc can help increase the production of the male sex hormone, namely testosterone.
In addition, zinc also has the potential to be used as a drug to treat erectile dysfunction and improve sperm quality.
5. Treating acne
Zinc has the ability to reduce inflammation on the skin, inhibiting bacteria Propionibacterium acnes, and suppress the activity of the oil glands. All of these things can ultimately help prevent and treat acne.
For this reason, zinc supplements, whether taken orally or topically, are often prescribed to treat acne.
6. Support children's growth
Besides being useful for adults, zinc can also support the growth and development of children. This is evidenced by research which states that adequate zinc needs in children can help them have an ideal height and weight.
Conversely, lack of zinc intake can inhibit children's growth and cause cognitive and motor delays.
Choice of Foods with High Zinc Content
The recommended daily intake of zinc is 8 mg for adult women and 11 mg for adult men. To meet this need, you can eat the following foods:
- Seafood, such as, crabs, oysters, lobsters and clams
- Meat, such as beef, goat, and lamb
- Poultry, such as chicken and turkey
- Fish, such as sardines and salmon
- Legumes, such as peas, lentils, black beans, and kidney beans
- Grains, such as pumpkin seeds and flaxseed
- Vegetables, such as kale, asparagus, and chickpeas
- Dairy products, such as milk, yogurt, and cheese
- Mold
- Egg
In addition to these foodstuffs, there are also processed foods that are fortified with zinc, such as flour, cereals, and snack bar.
Generally eating foods rich in zinc content is sufficient to meet your daily zinc needs. However, there are also some groups of people who need to take zinc supplements, for example the elderly or people with certain diseases that affect the absorption of zinc in the body.
Keep in mind that taking zinc supplements is not recommended without recommendations and advice from a doctor, because improper consumption of zinc supplements can cause various side effects, such as nausea, vomiting, diarrhea, and even kidney damage.
If you still have questions regarding the benefits of zinc for the body, don't hesitate to consult a doctor, especially if you have certain medical conditions.