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Quote of the day:

"Start where you are. Use what you have.

Do what you can."

–Arthur Ashe

Zinc

What is it?

Zinc is an essential mineral that is required for many important functions in the body. Zinc is the second most abundant trace mineral in the human body after iron. Though it is required in small amounts for optimal health, it is an essential mineral that we cannot do without. Our bodies cannot produce zinc on their own, so it's important to get enough of this mineral through our diets.

Many of us know that Zinc supports the immune system, helping to keep you healthy, ward off illnesses, and heal wounds. Zinc also helps produce proteins, including collagen. And is also involved in the activity of over 300 enzymes, which are involved in a wide range of biological processes, including digestion, metabolism, and DNA synthesis.

It also plays a crucial role in brain function, regulating neurotransmitters and protecting the brain from oxidative stress. Zinc is also important for making healthy eggs and reproductive health, and has a positive impact on testosterone levels in men.

Why does it matter?

Zinc deficiency is a common problem worldwide, affecting around 1 billion people, according to the World Health Organization.

Some groups of people are at a higher risk of Zinc deficiency, including:

• Vegetarians and vegans: Plant-based diets may be low in Zinc and the bioavailability of Zinc from plant-based foods can be reduced

• Pregnant and breastfeeding women: The demand for Zinc increases during pregnancy and lactation

• Infants and young children: Zinc is essential for growth and development, and Zinc deficiency can lead to stunted growth and other developmental problems.

• People with certain health conditions: People with certain health conditions such as digestive disorders, celiac disease, alcoholism, IBD, sickle cell disease, and HIV/AIDS are at a higher risk of Zinc deficiency due to impaired absorption or increased losses.

Symptoms of Zinc deficiency can include impaired immune function, slow wound healing, hair loss, skin problems, and poor cognitive function.

Zinc deficiency is associated with an increased risk of metabolic disorders such as diabetes, metabolic syndrome, and cardiovascular disease.

How to add into your daily routine?

There are many foods that are rich in Zinc. Some of the best dietary sources of Zinc include:

• Oysters: Oysters are one of the best sources of Zinc. They contain high levels of this mineral, with six medium-sized oysters providing over 50% of the daily recommended intake.

• Meat: Red meat, poultry, and seafood are all good sources of Zinc. Beef and lamb are particularly rich in Zinc, with a 3-ounce serving providing around 30% of the daily recommended intake.

• Beans and legumes: Chickpeas, lentils, kidney beans, and black beans are all good sources of Zinc.

• Nuts and seeds: Pumpkin seeds, cashews, and almonds are all high in Zinc.

• Whole grains: Whole grains such as brown rice, quinoa, and oatmeal contain small amounts of Zinc.

• Dairy products: Milk and cheese contain small amounts of Zinc

Supplementing with Zinc may be necessary for some individuals who are not able to meet their daily Zinc requirements through diet alone. The recommended daily intake of zinc is 8-11 mg for most adults, but it can vary depending on factors such as age, sex, and pregnancy.

It's important to get the right amount of zinc, as too little can lead to health problems and too much can cause toxicity. Testing your zinc levels can help ensure that you're getting enough of this important mineral for optimal metabolic health.

There are several different types of zinc supplements available, including zinc picolinate (most absorbable), zinc citrate (found in throat lozenges/sprays), zinc acetate, zinc glycerate (most absorbable), and zinc monomethionine.

I am zinc deficient so I take Thorne Zinc picolinate daily.

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