Vital Role Of Zinc: A Key Player In Immunity, Growth, And Overall Health

Zinc is the second-most abundant trace mineral in the body that is found in every cell throughout the body, and it's involved in many vital processes

January 30, 2025

Current estimates suggest that 17% of the global population is at risk for inadequate zinc intake. Zinc is an essential mineral that helps the body function properly. It’s the second-most abundant trace mineral in the body that is found in every cell throughout the body and is involved in many vital processes, including but not limited to:

Immune system: It keeps the immune system strong helping the body fight off bacteria and viruses
Metabolism: Helps the body break down carbohydrates and regulate gene expression
Wound healing: Helps accelerate wound healing and can be applied topically to treat diaper rash
Senses: It is important for the senses of taste and smell
Growth and development: It’s needed for proper growth and development during pregnancy, infancy, childhood, and adolescence
Bone health: Helps improve bone homeostasis and regeneration
Eye health: Supplements are often used to slow the progression of age-related macular degeneration and protect against vision loss and blindness
DNA and protein synthesis: It helps the body make DNA and protein
Heart health: It may help to improve several risk factors for heart disease such as lowering cholesterol and triglyceride levels, as well as managing blood pressure.
Skin health: Helps maintain skin health and can reduce acne
Digestion: Helps repair the cells that line the intestinal tract, which helps them absorb nutrients
Brain health: It supports cognitive processes and neurotransmitter function, which may help protect against age-related cognitive decline
Inflammation: Helps to decrease oxidative stress and reduces levels of certain inflammatory proteins that contribute to chronic illnesses like cancer, mental decline, and heart disease
Mitochondrial function: Helps with mitochondrial pyruvate transport and oxidative phosphorylation.

Maintaining adequate levels of zinc is essential for optimal health, it helps to metabolize nutrients, maintain the immune system, as well as growing and repairing body tissues. However, the body does not store zinc, so it is important to meet the daily requirements for this essential mineral: men 11 mg a day, women 8 mg but 11 while pregnant, and 12 while breastfeeding, according to the NIH.

Zinc-rich food choices

Incorporating zinc into your diet can be done through supplements, but the more natural approach is through diet as there are plenty of foods that contain high amounts of zinc.

Oysters contain about 16.6 milligrams of zinc per 100 grams
Hemp seeds contain about 9.9 mg per 100 grams
Sesame seeds contain about 7.8 mg per 100 grams
Pumpkin seeds contain about 7.64 mg per 100 g
Cacao powder contains about 6-7 mg per 100 g
Grass-fed beef contains about 5 mg of zinc per 100 grams
Alaskan crab contains 7.6 mg per 100 g
100 grams of legumes contain about 12% of the daily recommended value
Cashews contain about 15% of the DRV per one-ounce serving
Cheddar cheese contains about 28% of the DRV per 100 grams
One cup of full-fat milk contains about 9% of the DRV
Shrimp and mussels contain about 14% of the DRV per 100 grams
One large egg contains about 5% of the DRV
One large regular or sweet potato contains 9% of the DRV for zinc
Green beans contain about 3% of the DRV per 100 grams
Dark chocolate contains about 3.3 mg or 30% of the DRV of zinc per 100 grams

Symptoms of zinc deficiency

Hair loss
Diarrhea
Sores on the eyes and skin
Loss of appetite
Wounds that take a long time to heal
Infections that happen more frequently

A varied diet will typically provide enough zinc, but vegans and vegetarians may need to be careful that they are getting enough zinc. If you are worried that you are not getting enough zinc speak to your physician or certified medical professional. This is an essential mineral, eating enough is important to maintaining optimal health and the best way to do that is to ensure that you are eating a healthy diet with a variety of healthy choices such as seeds, nuts, and legumes.

As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.

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References/Sources/Materials provided by:

TJW at WHN

https://pmc.ncbi.nlm.nih.gov/articles/PMC3510072

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional

https://worldhealth.net/news/diet-low-saturated-fats-rich-protein-zinc-niacin-makes-blood-vessels-more-flexible/

https://worldhealth.net/news/give-your-immune-system-zinc-boost/

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https://pubmed.ncbi.nlm.nih.gov/34728441