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ZINC: Everything you need to know

ZINC: Everything you need to know

The list of the minerals essential for our health is quite long. Keeping track of all of them can be daunting. Thankfully, we get enough of many of these minerals simply by eating a healthy diet. Zing is one such element that can escape our notice. But zinc benefits are important to understand. 

Zing may not sound like one of the more crucial minerals for health. But zinc benefits are extensive, and not getting enough zinc can lead to serious health problems. While most of us get enough zinc from dietary sources, there are cases in which zinc benefits are profoundly necessary that a supplement may be a good idea. 

Though zinc does not get the attention like minerals such as calcium and magnesium, it is just as vitally important as these other major minerals. Your health needs to understand zinc benefits. It is also important that you understand what happens if you do not get enough zinc. 

From the immune system to a detox program, zinc can provide a wide range of benefits. While not the most well-known of the essential minerals, it is crucial to your health and well-being that you become aware of the importance of zinc and the many zinc benefits. 

What exactly is zinc? What are the benefits of zinc? And how do take care of enough zinc to stay healthy? This guide will give you the information you need to understand the importance of zinc. 

What is Zinc?

zinc benefits

Zinc is an elemental metal. It has a silver-grey appearance. It is mined throughout the world in the form of sphalerite and refined for use in metal industries. 

As part of the list of nutritional minerals, zinc is essential for human health. It is especially important for prenatal and postnatal development. Zinc deficiencies in children can lead to retardation and delayed sexual maturation, among other problems. 

The importance of zinc was not fully known until relatively recently. The discovery of zinc deficiency in the early 1960s led researchers to begin to study the importance of dietary zinc. Since that time, doctors have come to understand zinc is as central to human health as iron and other well-known dietary minerals. 

Zinc is in many commonly consumed foods. In parts of the world that rely primarily on grains for subsistence, zinc deficiencies are more common. As we will see below, zinc deficiency can be quite serious, especially in young and developing children.  

Zinc is necessary for the immune system as it helps fight bacteria and viruses. Zinc is also essential to make proteins, genetic materials, and the formation of cells. Zinc also helps wounds heal. It is necessary for our senses of smell and taste. 

The function of Zinc in your body

woman working out

The primary biochemical function of zinc in the body is in the production of more than 300 enzymes. These enzymes are essential for the metabolism of carbohydrates, lipids, proteins, and nucleic acids. This means that zinc plays important functions in muscle protein synthesis, genetic materials, the breakdown and assimilation of fats, and the metabolic processing of sugars for energy. 

Zinc is partially absorbed immediately upon consumption. This is what is known as free ionic zinc. This type of nutritional zinc is carried via cell membrane to various parts of the body to begin the process of being metabolized into organ systems. 

Some zinc goes directly to the intestinal tract where it is further absorbed and carried into the metabolic processes. Studies show that most free ionic zinc is efficiently absorbed by the body. This is why sufficient zinc is generally not an issue for healthy people. 

The most important biochemical function of zinc in the body is to reach a state of balance of zinc concentrations in the cells. This is called homeostasis, and this concentration of zinc provides the body with the precise levels it needs to perform properly. Since zinc is not produced by the body, we need to make sure we provide a steady supply, either through dietary sources of zinc or with a zinc supplement. This supply of zinc maintains the biological functions supported by zinc. 

Another crucial function of zinc is that it works to stabilize the structure of cells. Cell membranes and other physical parts of the cell require zinc to maintain structural integrity. 

Finally, zinc is a crucial part of the immune system. 

Zinc is required for numerous processes in your body, including:

  • Gene expression
  • Enzymatic reactions
  • Immune function
  • Protein synthesis
  • DNA synthesis
  • Wound healing
  • Growth and development

Zinc health benefits

Since zinc plays such a crucial role in so many natural physiological functions, you may well imagine that it has numerous health benefits. The main health benefits of zinc include:

Boost the immune system

Because zinc is crucial for building cell walls and for allowing for signaling between cells, it plays an important role in the immune response. Zinc deficiency will lead to decreased immunity to common illnesses. Zinc also helps reduce oxidative stress which also strengthens the immune system. 

Studies have shown that people who take a zinc supplement can reduce the length of a common called by up to 33 percent. Zinc has also been shown to reduce infections and promote the immune response in older adults.

Accelerates the healing of wounds

Zinc is a common treatment in hospitals for burns, certain kinds of ulcers, and other skin injuries. Zinc plays a crucial role in the synthesis of collagen which is a key part of the healing process in skin injuries. The highest concentration of zinc in the body is in the skin. 

May reduce the risk of certain age-related diseases

Zinc seems to help reduce age-related diseases such as pneumonia, infections, and age-related macular degeneration. 

Zinc reduces oxidative stress, and this helps improve the response of the immune system. Specifically, zinc am helps promote the activity of T-cells. These are part of the immune response that kills infections and protects the body from infection. 

Studies show that older adults who take a zinc supplement reduced their risk of pneumonia and increased their mental performance by as much as 66 percent. When combined with vitamin E, C, and beta-carotene, they significantly reduced their risk of infections even more.

Can treat acne

Acne is a common skin problem that affects more than 9 percent of the population. Acne is driven by the obstruction of glands that produce oil in the skin, bacteria, and inflammation. 

Some studies have found that topical application of a zinc ointment works as an effective treatment for common acne. It works by suppressing a bacteria that commonly causes acne called P. acnes. This tends to grow in the oil glands. 

Reduces inflammation

Zinc is known to work effectively at reducing oxidative stress. It also can reduce inflammatory proteins in the body. Oxidative stress causes chronic inflammation which is a contributing factor to an array of illnesses, some of them quite serious. 

Oxidative stress has been linked to heart disease, cancer, and mental decline. A study of older adults found that a supplement of 45 mg of zinc per day drastically reduced the markers of oxidative stress. 

Sources of Zinc

salmon with zinc


There are plenty of animal and plant-based foods that naturally contain zinc. It is one of the easiest minerals to get from dietary sources. 

Foods that are naturally high in zinc include: 

  • Shellfish: Oysters, crab, mussels, lobster, and clams
  • Meat: Beef, pork, lamb, and bison
  • Poultry: Turkey and chicken
  • Fish: Flounder, sardines, salmon, and sole
  • Legumes: Chickpeas, lentils, black beans, kidney beans, etc.
  • Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, etc.
  • Dairy products: Milk, yogurt, and cheese
  • Eggs
  • Whole grains: Oats, quinoa, brown rice, etc.
  • Certain vegetables: Mushrooms, kale, peas, asparagus, and beet greens

Foods like meat and shellfish contain the highest levels of zinc that can be easily absorbed by the body. 

Foods like legumes and whole grains do contain high levels of zinc, but much of this zinc is in forms that are not easily accessible by the body. For this reason, vegetarians and vegans are often counseled to take a zinc supplement. 

Also keep in mind that many foods like ready-to-eat cereals, snack bars, and baking flours are often fortified with zinc. 

Effects Deficiency of Zinc in your body

Severe zinc deficiency is quite rare. However, it does occur in people who have rare genetic mutations, in breastfeeding infants whose mothers do not get enough zinc, in people with alcohol addiction, and in anyone who is taking an immune-suppressing medication. 

Symptoms of severe zinc deficiency include impaired growth and development, delayed sexual maturity, skin rashes, chronic diarrhea, impaired wound healing, and behavioral issues. Mild zinc deficiency is common in children from developing countries where sufficient nutrition is often lacking. 

Zinc deficiency can impair your immune system and significantly increase your risk of infection. Zinc deficiency is believed to be the cause of over 450,000 deaths in children under the age of 5 every year.  

Those at risk of zinc deficiency include:

  • People with gastrointestinal diseases like Crohn’s disease
  • Vegetarians and vegans
  • Pregnant and breastfeeding women
  • Older infants who are exclusively breastfed
  • People with sickle cell anemia
  • People who are malnourished, including those with anorexia or bulimia
  • People with chronic kidney disease
  • Those who abuse alcohol

Mild zinc deficiency can cause diarrhea, decreased immunity, thinning hair, decreased appetite, mood disturbances, dry skin, fertility problems, and slow healing of wounds. 

Zinc recommended dosage

Taking too much zinc can cause problems. Avoid taking a high-dose zinc supplement unless it has been recommended by a doctor. The recommended daily intake (RDI) of zinc for adult men is 11 mg. It is 8 mg for adult women. 

Women who are pregnant or breastfeeding should take 11-12 mg per day. 

All this said, unless there is a problem, you should be able to obtain all the zinc you need from dietary sources. 

The highest level of zinc that can be safely tolerated is 40 mg per day.

Spartan Detox plans offer everything you need for a healthy and effective detox. You have the choice between a 3-day or 7-day detox. These options allow you to address your specific needs and issues. 

Spartan Detox plans include delicious fresh juices that are formulated to provide maximum detox and nutrition. The dual purpose of these juices and smoothies is to facilitate the elimination of toxins from your body and to provide a serious nutritional boost during your detox. 

By relying on a Spartan Detox plan, you can be sure that you not only get a safe, effective, and healthy detox program, you also maintain your health during your detox in the best possible ways. 

Each of the juices and smoothies from Spartan Detox is formulated to provide vitamins, minerals, and antioxidants that cleanse and protect the body from the level of the cells to the organ systems. 

In addition to juices and smoothies, Spartan Detox now offers a range of vitamin and mineral supplements to accentuate your detox and health goals. 


There is a long list of vital minerals that are essential to our health. We do not think about many of them because we need them in such small quantities that we regularly consume enough in the foods we eat. Nevertheless, it is important to pay attention to all these minerals for the sake of your health. 

Zing is a crucial essential mineral. Zinc is especially important to maintain a healthy immune system. While it is possible, and fairly easy, to get enough zinc from dietary stories, some of us may require a zinc supplement. Zinc deficiency can lead to serious health problems. 

Thankfully, it is just as easy to take a simple dietary supplement that contains zinc. Spartan Detox provides a range of vitamin and mineral supplements that can help boost your health and also assist in detoxing your body. Zinc is one part of a full range of dietary supplements that can improve your health and ward off chronic health problems.