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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Zinc, an essential mineral, plays a crucial role in various aspects of health, from immune function and wound healing to growth and cognitive function. Its involvement in numerous physiological processes makes it a vital nutrient for overall well-being. Here are some reasons why zinc is important.
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Zinc is crucial for a healthy immune system. It supports the development and function of immune cells, helps regulate immune responses, and promotes the production of antibodies. Thus, adequate zinc levels may reduce the risk of infections.
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Zinc is involved in various stages of the wound healing process. It helps in collagen synthesis, which is essential for the formation of new tissues and the repair of damaged skin. Zinc also supports the immune response at the site of injury, aiding in the healing process.
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Zinc is particularly important for growth and development, especially during childhood and adolescence. It is necessary for proper cell division, DNA synthesis, and protein synthesis. Adequate zinc intake supports healthy growth, development, and maturation.
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Zinc plays a role in cognitive function and brain health. It is involved in neurotransmitter regulation and communication within the brain. Zinc deficiency has been associated with impaired learning, memory, and cognitive performance.
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Zinc acts as an antioxidant and helps protect cells from oxidative damage caused by free radicals. It supports the body's defense against oxidative stress, which is implicated in various chronic diseases, including cardiovascular disease, cancer, and neurodegenerative disorders.
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Zinc is essential for reproductive health in both males and females. In males, it is involved in the production of testosterone and sperm development. In females, zinc is important for hormone regulation, fertility, and fetal development during pregnancy.
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Zinc is necessary for the proper functioning of taste and smell receptors. Zinc deficiency can lead to a decreased sense of taste and smell, which may affect appetite and food enjoyment.
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Good food sources of zinc include oysters, red meat, poultry, shellfish, legumes, nuts, seeds, and whole grains. While zinc deficiency is uncommon in well-nourished individuals, certain groups, such as vegetarians, vegans, pregnant or lactating women, and those with gastrointestinal disorders, may be at higher risk of inadequate zinc intake.
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