Skip to main content

Everything You Need To Know About Zinc



When you decide to structure your diet, by no means forget zinc. Its deficiency is a real problem because you lose a little of it every time you sweat. On the other hand, it has a number of important functions in the body. Serves as a building material for enzymes, proteins and cells. It also helps to release vitamin A, strengthens the immune system, mediates the sense of taste and smell and helps heal wounds.

What exactly is zinc

Zinc is a mineral, so the body cannot produce it on its own and you need to get it through your diet. Minerals are inorganic substances, which means that they do not contain carbon and can all be found in Mendeleev's table (exactly the one in the chemistry classroom at school). The highest concentration of zinc is in some seafood (oysters, crabs, lobsters), cashews, almonds, pork, beef, lamb.

What is its function

The main job of zinc is to help the enzymes in your body do a number of things - from maintaining the immune system to protecting against free radicals. In addition, a study by Wayne State Medical University shows that this trace element helps maintain optimal testosterone levels.

Zinc plays an important role in the formation of new neurons and synapses, as well as in certain aspects of metabolism. It helps regulate a protein called brain neurotrophic factor ( BDNF ), which is essential for the functioning of the nervous system. Deficiency of this mineral reduces the effectiveness of  BDNF,  which in turn increases the risk of developing depression and can lead to cognitive deficits, including impaired memory.

Taking all this into account, we can see why zinc is so important for the body. Athletes and people engaged in heavy physical labor are more at risk of such a deficit. Vegetarians and vegans should also be careful to get the right amount.

Can I only get it with food

The recommended daily amount of zinc is 11 milligrams for men and 8 for women. Most is lost through sweating and must be replaced with food or supplements.

If you love seafood, keep in mind that one of the richest sources is oysters. A portion of 100 grams contains about 78 milligrams. However, if you do not like oysters, then beef and lamb provide you with enough.

Although they are poorer in zinc, there are some alternatives of plant origin. If you follow a vegan or vegetarian diet, you should strive to eat more varied. Eat lots of spinach, nuts, mushrooms and legumes. They all contain relatively little zinc, but you can still get enough of them.

What are the best dietary supplements with zinc

One of the most popular  zinc supplements is  ZMA  (zinc monomethionine aspartate), which is most often recommended as a sleep-enhancing supplement. It is a blend of zinc and magnesium, enriched with vitamin B 6.

Due to the ability of zinc to maintain healthy testosterone levels,  ZMA can  also act as a testosterone booster. However, the evidence for this is still relatively vague and more research is needed. So far, some studies have found a link between ZMA  use  and increased testosterone levels, while in others there is no difference between supplementation and placebo intake.

A 2010 study by the University of Karabük in Turkey found that 8 weeks of zinc intake increased antioxidant levels in the body. The researchers hired 20 wrestlers and 20 men leading a sedentary lifestyle. They were divided into four groups - athletes receiving zinc and those receiving placebo, as well as inactive men on zinc and placebo. Finally, the results showed that the intake of the mineral in the form of a supplement reduced the formation of free radicals in both groups that took it. As a result, the researchers concluded: "Zinc supplements taken by athletes can contribute to better health and athletic performance."

And is there a risk of overdose

Although the recommended dose is 11 milligrams for men and 8 for women, it can often happen that a person takes more. In general, poisoning with it is rare and side effects usually occur after an extreme overdose - in the order of 300 milligrams per day. With this amount, most side effects are reduced to nausea and vomiting.

However, even lower doses of 300 mg can cause problems in some cases. If you take more than recommended, it can lead to impaired absorption of two other important minerals - copper and iron, with which you compete to be absorbed first. If zinc and iron are taken even in a ratio of 1: 1, the body will prefer to absorb zinc first. The best way to avoid this problem is by not taking large amounts of these minerals at once.

Labels

Labels:

Comments

Post a Comment

Popular posts from this blog

7 Reasons Why Your Muscles Stop Growing

There are 7 Reasons Why Your Muscles Stop Growing, and they can all be summed up in one word, protein. So, what is protein? Protein is the building block of all healthy muscles, and it is also the fuel that burn up fat and builds muscle. This means that if you don't get enough protein, no matter how hard you work out, your muscles won't grow. So how do you get enough protein? Well, obviously, you have to eat a lot of protein rich food... or take supplements, which is why most people prefer to take supplements instead of eating foods rich in protein.  Now, there are 7 reasons as to why your muscles stop growing, but if you break it down into simple terms, all 7 reasons can be boiled down to one thing - fat. Yes, the main reason why your muscles stop growing is because you've been consuming way too much fat. If you want to build big muscles, you need to follow a proper workout routine, one that consists mainly of compound exercises. These are exercises that work multiple musc...
Post a Comment
Read more

How To Make Your Own Weight Training More Effective

People in good shape know that even if they do not have equipment, they can ensure excellent training.  They know how to adjust their level to the exercises with their own weight and how to adapt them when necessary.  Here are some rules on how to train more effectively without any additional equipment. Rule 1: Length increases strength When you increase the distance between the source of strength (ie the muscle you are loading) and the end of the object you want to lift (in this case - your body), you decrease the so-called  mechanical advantage.  Simply put, this means that the longer your body is, the weaker you become and the more your muscles need to work. This is the main difference between modified push-ups and regular ones.  When doing push-ups on your toes (rather than leaning on your knees, for example), your torso muscles need to work much harder to keep your body in the air. How to apply it:   Stretch your arms over your head while doing lu...
Post a Comment
Read more

Best Exercise for Stress Relief.

Too much stress can cause a lot of problems in our lives, and one of the most common problems is exercise and stress relief. But many of us do not have the time or energy to simply go running or lifting weights to release the stress in our bodies. How then can we find the best exercise for stress relief? Well, here are some tips on how to get started.  VIGOROUS EXERIENCE.  Perhaps you already know that exercise is great for the body, but perhaps you are just too busy and anxious to add it into your daily routine. Wait a second though, because even if you feel like you don't have the energy to start jogging or lifting weights, you will still be able to take advantage of some of the health benefits that come with even the simplest forms of physical activity. Jogging, for example, can even get you more physical fit than you would ever think possible.  Jogging allows you to increase your stamina and endurance, both physically and emotionally. This, in turn, can help you throu...
Post a Comment
Read more