Zinc deficiency
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The human body is composed of various components, and any imbalance in these can impact health and well-being. Among these components, zinc is considered extremely important. According to modern medical research, a zinc deficiency can lead to several health-related problems, including a weakened immune system, delayed wound healing, reduced sense of taste and smell, growth issues, and various skin problems.
Zinc is essential for numerous bodily functions, including DNA synthesis, cell division, protein production, metabolism, and enzyme activity. There are several causes of zinc deficiency, such as excessive consumption of vegetables, diets low in zinc, digestive issues (medically known as malabsorption), alcohol use, aging, certain medications (such as proton pump inhibitors for heartburn, H2 blockers for acid reflux, and thiazide diuretics), and the use of drugs for treating conditions like heartburn, acid reflux, and diuretics (which increase urine output).
If zinc is taken regularly, the immune system cells begin to function more effectively; otherwise, these cells can become impaired. The use of zinc plays a significant role not only in improving the health of young individuals but also in supporting the well-being of older people. According to medical research, older adults who take zinc have a reduced risk of various inflammatory diseases.
Zinc, also known as "just" in Urdu, offers numerous additional benefits. For individuals with pre-diabetic symptoms, zinc can help delay the onset of diabetes over the long term. This essential mineral is beneficial in managing secondary complications in individuals with diabetes and hypertension. Due to its potent antioxidant properties, zinc helps destroy harmful cells that may contribute to the development of cancer.
It protects against skin disorders, especially for individuals whose wounds tend to heal more slowly. Zinc strengthens the immune system and is highly beneficial for the senses of taste and smell. It is also considered a remedy for hair-related issues such as baldness, hair loss, split ends, or thinning hair. Zinc is effective in treating various types of ulcers and skin wounds.
Zinc helps maintain a balanced level of collagen in the skin. It also reduces the severity of wounds caused by diabetes. Medical studies have shown that regular and adequate intake of zinc supports eye health. Zinc is also considered an effective acne treatment. Some medical experts believe that a deficiency of zinc may worsen the condition of diabetes.
Additionally, individuals who regularly consume zinc tend to have lower blood sugar levels compared to those who do not. Zinc is also highly beneficial for women experiencing gestational diabetes during pregnancy (a type of diabetes that develops during pregnancy and usually goes away after the baby is born).
If the human body lacks an adequate amount of zinc, it can lead to constant fatigue. During pregnancy, a zinc deficiency can pose risks to the developing fetus. Moreover, a lack of zinc can lead to reduced appetite, resulting in physical weakness. For breastfeeding women, zinc intake is beneficial for both mental and physical health. In men, zinc deficiency can lead to early problems related to the prostate gland.
A recent study, titled "The Age-Related Eye Disease Study," found that food supplements containing vitamin C, beta-carotene, vitamin E, zinc, omega-3 fatty acids, and copper can help protect against various eye diseases, particularly macular degeneration.
If zinc deficiency becomes chronic, it may lead to premature aging. This deficiency is also common in individuals suffering from sinus issues. Lack of zinc can cause diarrhea, lethargy, and even depression. During andropause (the male equivalent of menopause), zinc helps maintain normal levels of the testosterone hormone.
Natural Sources of Zinc
Discover the Diverse natural Sources of Zinc
Pumpkin seed oil contains compounds that help prevent the overgrowth of prostate gland cells. Cashews are a delicious nut that provides zinc along with many other beneficial nutrients.
Watermelon seeds are often thrown away, but did you know they are a rich source of zinc? You can wash, sun-dry, and include them in your diet. Garlic contains zinc, vitamins A, B, and C, as well as calcium, magnesium, iodine, iron, and potassium. However, garlic has a warming effect on the body, so it should be used in moderation during hot weather.
Egg yolk is also a rich source of zinc.
The Recommended Dietary Allowance (RDA) suggests a daily intake of zinc as follows:
- Men: 12 to 15 mg
- Women: 10 to 12 mg
- Pregnant and breastfeeding women: 12 to 15 mg