Benefits of zinc (Zn).

In a nutshell

In a nutshell

  • Zinc is essential in the first steps of the anti-infection defense by interacting with the immune cells.
  • Zinc inhibits the replication of viruses in the cells of mucous membranes of the upper part of respiratory passages.
  • Zn is vital for brain health.
  • Zinc is crucial for men's fertility. Deficiency causes low testosterone levels and erectile dysfunction.
  • Zinc plays an important role in healing wounds and burns.
Key sources:

Pumpkin seeds

sesame seeds

Sesame seeds


Sunflower seeds

Cashew nuts

Cashew nuts



Essential for:
Brain health

Brain health



Body development

Body development

Immune System

Immune System

male's fertility

Male's fertility

Endocrine system

Endocrine system


Hair and nails


Healing wounds and burns



Zinc benefits.

Many people think of zinc (Zn) as those lozenges that fix zinc deficiency symptoms or head off the worst symptoms of a cold, but this mineral is much more than that. Indeed, it is necessary for proper body functioning.

Zinc helps the body absorb vitamins and influences their actions, especially when it comes to the B complex vitamins. It is a part of a huge number of proteins, called metalloproteins. Zn helps with metabolism and digestion. Zinc is part of the hormone insulin. This mineral helps the body synthesize nucleic acid and may even be necessary for synthesizing DNA itself. Nucleic acids are building blocks of the DNA, while DNA is the molecular blueprint of the body. Other zinc benefits are proper growth and reproduction. Zinc is essential for men's fertility. Zn takes part in healing wounds and burns. Brain health depends on Zn. Zinc affects many hormones synthesis- it makes this mineral essential for the endocrine system. Zinc is essential for enzymes of a hair follicle. It means that a lack of Zn causes hair loss.

The relatively high concentration of zinc is found in the prostate and the eyes. Zinc mainly found in the brain, the liver, the kidneys, the bones, the pancreas, and the voluntary muscles. Sperm, skin, hair, and nails also contain Zn. It's also found in the white blood cells that make up part of the body's immune system.

Zinc deficiency
Symptoms of zinc deficiency include delayed growth and delayed sexual maturity. A person with a zinc deficiency finds that their wounds take longer to heal, that they're fatigued, more susceptible to injury and infection, and not as mentally alert as they should be.
Lack of zinc causes a loss of the sense of taste and poor appetite.
Loss of hair can be a sign of zinc deficiency.
Zinc deficiency causes low testosterone levels and erectile dysfunction.

Zinc deficiency can be caused by alcohol consumption because alcohol flushes zinc out of the body. Ingesting cadmium, which is poisonous, can lead to zinc deficiency because the body will store cadmium instead of zinc.
Zinc overdose
Natural sources of zinc can hardly cause toxicity, because zinc is non-toxic, and the body gets rid of what it doesn't need. However, if a person takes too many zinc supplements, it can interfere with the way the body uses copper. This, in turn, can prevent the body from metabolizing iron, which might result in anemia. Too much zinc removes copper and iron from the body, and this can result not only in anemia but edema, overall weakness, difficulty breathing, and sores that take a long time to heal.
Recommended  Daily Intake
The reference daily intake of this mineral goes up during childhood and then stay the same level during adulthood through aging. The recomended daily intake for zinc is:
• Infants under  1 year:  3 mg;
• Children aged 1 - 13 : 3-8 mg;
• Women : 8 mg;
• Men: 11 mg;
• Pregnant and nursing women: 11- 12 mg.

• The daily upper intake limit for zinc is 40 mg for adults.

Sources of zinc
The best sources of the mineral are fruits and vegetables grown in mineral-rich soil. Zinc-rich plant-sourced foods are  whole grains; brewer's yeast; wheat germ; wheat bran; 
sesame and pumpkin seeds.
The following foods have high amounts of zinc:
• Pacific, oyster, cooked (100g) -33.2 mg;
• Wheat germ(100g) - 12.3 mg;
• Poppy seed, dried (100g) - 7.9 mg;
• Sesame seeds, whole (100g) - 7.8 mg;
• Pumpkin seeeds, kernel (100g) 7.6 mg;
• Wheat bran (100g) -7.3 mg;
• Cashew nuts, dried (100g) - 5.8 mg;
• Sunflower seeds (100g) -5.0 mg;
Tooth-like ...
Zinc is a silvery-grayish metal. Though zinc has been used since antiquity, its name is relatively recent. Historians believe that it was named by Paracelsus, the 16th-century alchemist who called it "zincum" or "zinken". These words probably come from the German word "zinke", which means tooth-like. It describes the look of zinc crystals.