How does zinc work in our body? Foods rich in zinc

Zinc is one of the most important micronutrients that greatly contributes to the proper functioning of our body. How does it affect the appearance of our skin? Helps us to maintain a pleasant appearance, reduces the symptoms of acne and slows down the aging process of the skin.

What is zinc and why does the body need it?

Zinc is one of the trace elements that our body needs and ensures its proper functioning. It supports many processes, takes part in protein metabolism, strengthens the immune system, ensures the proper development of bones and the nervous system.

A very important mineral for our health is involved in the functioning of the metabolism and hormonal system, is associated not only with the proper functioning of our skin, but also with hair and nails.

Zinc health benefits

Zinc is an important mineral for our health

Zinc strengthens the body’s immune system, has anti-inflammatory properties, and supports the treatment of colds and flu by relieving the symptoms of these diseases.

Zinc ensures the proper functioning of the reproductive organs and prevents prostate diseases. The presence of this element is necessary in the process of testicular development and sperm production (it affects the structure and quantity of spermatozoa)

Zinc is an essential element for balanced growth of the body, so it is very important for children and is one of the most important nutrients for the fetus during pregnancy.

Contributes to the proper functioning of the senses: sight, smell and touch, is necessary for the proper functioning of memory and the central nervous system.

Zinc is helpful in wound healing and for some skin problems such as eczema, dermatitis, and acne, as it stimulates collagen production. Involved in insulin management, helps keep cholesterol levels normal and is essential for energy metabolism as well as for weight control.

What are the symptoms of zinc deficiency?

When our body lacks this element, we quickly notice a deterioration in our condition. Zinc deficiency usually presents with symptoms such as:

  • feeling tired;
  • disturbed sleep;
  • fragility of hair with relative loss;
  • skin problems;
  • decrease in the body’s defenses.

The consequences of zinc deficiency can be very serious, because its deficiency negatively affects many processes in our body:

  • delayed puberty;
  • growth retardation or halt;
  • changes in hormonal balance;
  • violations of taste and smell;
  • weakening of the immune system;
  • sexual disorders;
  • decrease in testosterone levels;
  • deterioration of memory and general intellectual performance;
  • vision problems.

Zinc deficiency symptoms are also a malfunction of the immune system – increased susceptibility to infections, the appearance of skin lesions such as eczema or other skin irritations.

Zinc strengthens the body’s immunity

People with low zinc levels are more likely to develop depression and other mental disorders, and if they do occur, their symptoms will be more severe.

Assimilation of zinc occurs mainly in the small intestine, so people suffering from diseases of the gastrointestinal tract are especially prone to zinc deficiency.

The lack of this mineral can be due to both insufficient absorption (for example, with a low protein diet), and liver pathologies, as well as the use of certain medications, such as diuretics or antidepressants.

Blood tests are not always reliable for determining the presence of zinc. For this reason, it is important to pay attention to symptoms that indicate a deficiency of zinc in the body.

How to put zinc in the body?

Our body contains zinc mainly in muscles, bones, skin, liver and hair. This is a small supply, but it must be received daily in your diet. This trace element is not synthesized by the body and cannot accumulate in it.

The recommended intake levels for an adult male are around 12mg and for women around 9mg, this amount is also recommended for children. It is important to eat a healthy and balanced diet to ensure proper zinc intake.

Proper intake of zinc


Our body needs zinc to be able to activate T-lymphocytes, which affect the proper functioning of our immune system.

To maintain sufficient levels of zinc in the body, it is worth taking care of your diet. In fact, food is our main source of zinc. The best source of zinc is animal products, although it is also found in cereals and vegetable products, but absorption from these products is lower.

Foods rich in zinc include meat, liver, oysters, brown bread, buckwheat, legumes, nuts, milk, cocoa, rennet cheese, and eggs. Zinc deficiency can be corrected by using appropriate nutritional supplements.

Taking too much zinc can cause some digestive problems, which is why it’s important to get the right dose. However, since the mineral is present in many foods, deficiency is rare, except in cases of diseases or disorders that can alter the absorption of micronutrients in the intestines, or when taking certain medications.

Zinc in cosmetology

The best element for the skin is zinc. Zinc is often used in cosmetics for its antioxidant and soothing properties.

Together with other important elements, it affects the thickness, growth rate of hair, as well as their elasticity.

Zinc for hair

The healing properties of zinc can be found in tanning cosmetics or in pharmaceutical preparations that accelerate wound healing, it is very often present in cosmetics for skin with special requirements. Zinc-based products act on the skin and reduce sebum production. In addition, zinc will accelerate the healing of wounds and inflammations, and is involved in the processes of its regeneration.

First of all, it regulates hormonal problems, which are most often the cause of acne. In this case, it should be taken orally.

Important! Caution should be exercised, especially when swallowing zinc tablets. The ingredient is easy to overdose, and this can result in unpleasant ailments from the digestive system.

Many dermatologists point out that its topical use also affects the acne treatment process. In addition, zinc reduces inflammation, therefore, promotes the healing of purulent lesions and defects.

The properties of zinc allow it to be constantly used externally. Cosmetics containing this ingredient can be used daily, so that the face will always look radiant and fresh.

Note! It should be borne in mind that zinc is a valuable antioxidant that effectively protects the skin from the production of free radicals, so the aging process is slower.

Zinc preparations are effective in the treatment of various other skin conditions. The mineral copes well with damage, accelerates the healing of wounds, removes pigmentation of various types. Zinc is the best ally in the fight against sensitive skin problems. It reduces irritation and removes redness.

Zinc oxide is often added to sunscreens for its sun protection properties. It has the ability to block almost the entire spectrum of UV radiation. Cosmetics containing this ingredient restore the natural pH of the skin, help cleanse it and reduce blackheads.

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