Zinc is essential in your diet for immune function, wound healing, DNA synthesis, growth, taste/smell, and metabolism—second only to iron among trace minerals. Deficiency hits vegetarians, kids, elderly, and pregnant people hard, raising infection/diarrhea risks, but most get enough from food without supplements.
Core Roles in the Body
Zinc powers 300+ enzymes for protein/DNA production, immune cell signaling, and antioxidant defense—low levels weaken T-cells, slowing cold recovery by 33%. It supports skin health, insulin sensitivity (diabetes risk), and growth; deficiency stunts kids and impairs reproduction.
Health Benefits Backed by Evidence
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Immunity boost: Shortens colds, cuts pneumonia risk 66% in elderly.
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Wound/skin healing: Speeds diabetic ulcers via cell growth.
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Anti-inflammatory: Lowers markers in older adults.
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Age-related protection: With antioxidants, slows AMD vision loss.
Deficiency Risks and Who Needs More
Common in India (high-phytate vegetarian diets block absorption): hair loss, appetite drop, frequent infections, slow growth. At-risk: vegetarians, pregnant/lactating, GI disorders. RDA: 11mg men, 8mg women (15mg pregnant).
Best Food Sources (Indian Focus)
Pair with vit C to boost absorption; avoid excess calcium/iron at meals.
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