The trace element zinc is very important for the body and plays a prominent role. It is involved in many building and regulatory processes, such as the formation of healthy bones.
It also helps to maintain a normal acid-base balance. But it is also involved in the metabolism of macronutrients, carbohydrates and fatty acids. It also plays a key role in normal DNA synthesis, and thus in cell division and protein synthesis through RNA synthesis. As it also plays a role in the hormonal system, it contributes to the maintenance of normal blood levels of testosterone.
Because zinc supports cell division, it also plays a role in maintaining normal fertility and reproduction. It also plays a role in the proper functioning of the immune system, so in the absence of zinc, the body’s defences may be compromised. When supplemented with vitamin C, it is extremely beneficial in strengthening the immune system and can also reduce the severity of respiratory illnesses and recovery time. Zinc also contributes to healthy eyesight by participating in the metabolism of vitamin A. It is also widely used in beauty care, as it makes hair, nails and skin healthier.
The recommended daily amount for adults is 10 mg and the upper limit is 25 mg per day. This value is lower for children, but by adolescence it is already equal to that for adults. Of course, this requirement may always differ for different conditions or nutritional groups. Older people and athletes also need higher zinc supplementation in general.
There are several foods that are great sources of zinc. These include red meat, fish, seafood and eggs. Beans, nuts and whole grains are also very good sources of zinc, but their absorption from plants is quite low.
