Zinc is a mineral that you absorb from food. Many people have heard of it. But what this mineral really does is still a mystery to many. A shame, because zinc is a real multitasker with various benefits. Ready to become a real expert on zinc? Great, let's dive in!
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What does zinc do?
We can address one common misconception right away: zinc is often called a vitamin, but it is actually a mineral. It is the helping hand for many enzymes in your body. Enzymes are substances that enable certain processes in your body. This includes the building of your proteins, the proper functioning of your immune system and your metabolism*. Processes that are vital to life and that we therefore need to support properly with healthy nutrients. Furthermore, we know that zinc helps keep the skin healthy and contributes to the condition of your hair. We will tell you more about this later in this article.
Now that we know that zinc is not a vitamin but a mineral, and what it is good for, it is also good to look at what the symptoms of a zinc deficiency are. And how much zinc you can take at most per day and whether you can also take too much zinc per day.
Are you getting enough zinc?
An adult woman needs 7 milligrams of zinc per day. In the case of pregnancy, that need increases to 9.1 milligrams and when breastfeeding it rises a little more, to 11 milligrams per day. For an adult man, the recommendation is 9 milligrams of zinc per day.
When you do not get enough zinc from your diet, you may notice this, for example, by having poorer skin. A change in smell and taste is also an indication. Do you recognize this? Or do you have an increased risk of a zinc deficiency, because you eat vegetarian food or sweat a lot (due to intensive exercise)? Then keep track of how much zinc you get per day through your diet. If you are concerned, you can always drop by your doctor. A supplement with zinc can help you supplement the zinc you get daily through your diet.
Too much zinc?
Taking in too much zinc is almost impossible when you only get zinc through your diet. You can get too much zinc when you take additional supplements, but this is also only possible when you take a high dosage of zinc tablets every day for a long time. In that last case, a deficiency in copper can also occur.
Although it is quite difficult to get too much zinc, the EFSA has set an upper limit. For adults, this is 25 milligrams of zinc.
What foods contain zinc?
Food is one of the solutions to get the right amount of vitamins and minerals. But where is zinc found?
The mineral is found, for example, in animal products such as shellfish, meat and dairy. But we also find it in legumes, seeds, nuts and whole grain products. The problem with whole grain products, however, is that they also contain a lot of phytic acid. Phytic acid binds to zinc and prevents it from being absorbed by your intestines. So you don't get much benefit from it.
Time to shake up your diet a bit and treat yourself to a healthier diet. For example, incorporate oranges, chickpeas, onions, asparagus, avocado, butter, coconut, oats and buckwheat into your diet. Try to spread your zinc intake over several meals. This way, you are not dependent on only your dinner. Have breakfast one day with a buckwheat product and lunch the other day with avocado toast, for example. If you eat the above nutrients often enough, you are well on your way.
To supplement the amount of zinc you get through your diet, choose a high-quality zinc supplement. The supplements from Ovabalance are formulated without unnecessary fillers and additives and are vegan, so you can take them with peace of mind.
Want to know more about the benefits of vegan vitamins? Read the article about vegan vitamins.
A little help: what does zinc do for your skin?
We all want healthy skin without blemishes. But sometimes we have to do something about it. Good skincare is important: for example, removing your makeup and cleansing your face. But also nourishing the skin from within, with healthy food, contributes to its health.
In addition to a healthy and varied diet, you can also call in reinforcements. Skin supplements are a good addition to your diet. Both vitamin D and a zinc tablet help keep your healthy skin in balance.
Zinc is good for your skin, but what else does it do?
Zinc contributes to the production of cells and tissues, of which your skin is one. And it helps protect our healthy body cells against harmful influences such as UV radiation and air pollution. Besides the positive effect of zinc on your healthy skin, there are more benefits of this mineral:
Zinc contributes to your normal immune system;
It helps with the building of (body) protein;
Zinc also contributes to the maintenance of normal bones;
In addition, it contributes to normal concentration and supports your memory and intelligence;
Furthermore, this all-rounder also helps maintain normal hormonal balance.
Zinc is therefore a substance we should certainly not underestimate. It ensures that various processes in your body run smoothly and that you can shine from the inside out. Your body does not produce it itself, so you must make sure you get it through your diet. Time to welcome zinc into your life and experience what this vitamin can do for you!
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