Why Is Zinc Essential For Your Body And Tips To Include It In Your Diet; Tips From Dietician Swati Bathwal

Updated at: Oct 27, 2020
Why Is Zinc Essential For Your Body And Tips To Include It In Your Diet; Tips From Dietician Swati Bathwal

 Zinc is also an essential element for your body. Here is why and tips to incorporate it in your diet. Read on.

Navya Kharbanda
Healthy DietWritten by: Navya KharbandaPublished at: Oct 27, 2020

Your body requires energy and strength to fight away health problems and stay healthy. In order to maintain the working of your body, it's important to consume several nutrients like proteins, carbohydrates, fats, fiber, vitamins and minerals. These elements ensure the proper functioning of your body. Nutrients in your body are like oiling in a machine. There is no room for a nutrient deficiency in your body, as they play a vital role in running your body. An individual has to consume the right kind and amount of food for nutrients. Talking about zinc, your body does not produce it naturally but you have to increase the intake through zinc rich good and supplements. Onlymyhealth editorial team spoke to Dietitian Swati Bathwal about the benefits of zinc and how to consume it. In this article, you will get to know why is zinc important for your body and how you can incorporate it in your diet. 

Why is zinc essential for body?

mushroom zinc

Zinc plays an important primary role in defending your immune system and regulating the metabolism. There are many other zinc benefits too. It is found in cells throughout the body. In fact, zinc is responsible for wound healing and sense of taste or smell. One doesn't have to consume a huge amount of zinc but it affects majorly on the functioning. According to Dietician Swati, here are the major roles of zinc in your body: 

  • Growth and development of the body during childhood, teenage and pregnancy 
  • Help in treating acne on your skin
  • Zinc also decreases the oxidative stress and decreased the inflammation in your body
  • Reduces the risk of age related diseases like pneumonia 
  • Zinc is also a treatment for healing burns, wounds and other skin injuries 
  • Keeps your immune system strong and enhances the metabolism 
  • Zinc is an important component of hair, skin and nails 
  • Zinc reduces the attachement of rhino virus, which is likely it protects from covid 19 as well
hair loss

A severe zinc deficiency is very rare but will not go well for your body. One experiences a deficiency only if there is an inadequate consumption in your diet. Dr. Swati said, "10-13 mg elemental zinc is enough for the day. An upper limit for adults is 50mg a day for 2-3 days only. However, in some cases, 100 mg has also not shown any detrimental affect. It is important for taste, DNA synthesis, immunity, growth and development and it even prevents pneumonia. Dietary sources like chicken, chickpeas, lentils and pulses , almonds, seafood like oysters are a good source." You should definitely see a doctor/nutritionist if there are signs of:

  • Hair loss
  • White spots on fingernails
  • Diarrhea 
  • Impaired growth
  • Skin rashes

Zinc rich diet

pumpkin seeds

Zinc is found in many plant and animal food items. Don't miss out on this major element and incorporate zinc constantly in your diet. You can consume zinc rich ingredients in the form of various tasty dishes too. As Dr. Swati said, zinc should not be consumed with citric acid as it can reduce its absorption. "If taking in the form of supplements l, zinc gluconate or elemental zinc are good for immunity. On an average, a human body should consume around 8-11 mg of zinc per day. Some zinc rich food items are listed down below:

    • Nuts
    • Pumpkin seeds
    • Fish
    • Mushroom 
    • Potatoes
    • Whole grains
    • Green beans
    • Dairy products 
    • Meat 
    • Dark chocolate 

These were some reasons why zinc is important for our body and ways to include it in your diet. You can saute these vegetables like beans, mushroom potatoes, etc and have it for lunch. Dark chocolate can act as a mood refresher and a good source of zinc. Having nuts every morning is very beneficial for your body's function. Therefore, try to incorporate these zinc rich food items in your meals one way or the other. 

Read more on Healthy diet 

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