You might be unsure whether to take a zinc supplement after hearing about zinc’s contribution to immunity boosting. The National Institutes of Health (NIH) advises against using zinc supplements because food contains the mineral.1 And there are significant justifications for that counsel. Here are some important facts about zinc supplements, as well as some of the best foods to get zinc from.
Benefits of Zinc for Health
More than 300 enzymes depend on zinc for their activity, which also helps the immune system. These enzymes support a number of crucial aspects of your health, including:
Optimal digestion
Nerve activity
Metabolism
Assisting with brain health is zinc. Changes in the zinc balance in the brain, according to a review published in the International Journal of Molecular Sciences
may have an impact on Alzheimer’s disease, depression, and age-related cognitive decline.
The important function of zinc in promoting body healing is another. Zinc supports cell growth, the preservation of healthy skin, and the repair of cell membranes. A review article in the journal Nutrients3 describes the crucial functions zinc-dependent proteins play within cells, including their role in DNA repair.
Zinc Consumption
Animal and plant meals both contain zinc in abundance. The following are some of the main animal sources:
Oysters Beef
indigo crab
Pork
poultry breast
Shrimp
Sardines
Greek yogurt fish
Milk Eggs
Even vegans and vegetarians can consume enough zinc. Adult vegetarians consume within the usual range of zinc.4 A vegetarian diet can also help adults’ bodies adjust in ways that improve their zinc status, such as increased absorption and retention of zinc.
