2023-08-15 00:06:00
August 14, 202321:06
Indispensable for the body, zinc is a fundamental mineral that helps the immune system fight bacteria and viruses that attack it, as described by the Mayo Clinic, entity dedicated to research and dissemination of scientific and medical content. Precisely for this reason, experts recommend its intake both through food (chicken, red meat and fortified breakfast cereals) and in the form of supplements.
Among its virtues, the Mayo Clinic It also mentions that it serves to heal wounds and enhance the sense of taste and smell and helps the metabolism function. The renowned international model Naomi Campbell made it known through a video she shared on her YouTube channel Being Naomi what is your daily care routine like and he confessed that every morning he prepares a smoothie full of ingredients, including almond milk, matcha, cocoa, pomegranate extract and half a banana, as well as vitamins and proteins. Then he takes a zinc supplement.
mineral character Antioxidant, zinc is an essential nutrient that is part of many of the cellular processes of metabolism. And so the clinical doctor specializing in Nutrition at the Italian Hospital, Analía Yamaguchi, made it known, who comments that in the first place, “it participates in the correct functioning of the immune system since it is part of its regeneration.” Precisely, from the portal Medical News Todayreport that this nutrient has antioxidant properties, therefore, it helps to reduce the oxidative stress of cells and consequently, the chances of developing chronic diseases are reduced.
Oysters are the food with the highest amount of zinc shutterstock – Shutterstock
Along this same line, from the United States National Library of Medicine (NIH), reveal that even zinc could alleviate the severity and duration of flu and colds by suppressing inflammation of the nasal mucosa. A clinical trial of 50 adults, some of whom took a 13.3-milligram zinc supplement while others simply took a placebo every two to three hours within 24 hours of coming down with the flu, showed that those who took zinc, their symptoms decreased: cough, muscle pain and runny nose, in three days.
Another of the virtues of zinc, specifies Yamaguchi, is that “It helps in the wound healing process.” This mineral “plays an important role in each stage of healing an injury: from skin repair to infection prevention,” mentions a report from the portal Medical News Today.
At the same time, “It is part of the growth and development of people, especially during their childhood”, Yamaguchi clarifies. For example, zinc prevents vision damage: “Research found that supplements containing zinc and antioxidants could delay vision loss and macular degeneration since there is a high concentration of zinc in the retina,” they detail from the NIH.
Added to this, in another report from the NIHit is highlighted that the Zinc helps make proteins and DNA: material present in all cells; Also, you state that it stimulates smell and taste, two senses threatened during the Covid-19 pandemic.
The consumption of foods with zinc is recommended for people of all ages, but especially for pregnant women, children and adolescents who are growing upshutterstock – Shutterstock
Incorporating it on a daily basis becomes an imperative due to its multiple virtues for the body. And the good news is that It is available in various foods. In this regard, Julio Bragagnolo, head of Nutrition and Diabetology at the Ramos Mejía Hospital, lists the following: red meat, poultry, fish and especially oysters. According to NIH, 85 grams of cooked oysters contain 28.2 milligrams of zinc, while the same amount of meat contains only 3.8 milligrams. To this list are added, “legumes, especially chickpeas, lentils and beans, cereals, whole grains, nuts and dairy products, are also a source of zinc,” adds the specialist.
According to the nutritionist, those who should be more attentive to their intake are the vegetarian or vegan people: “The highest proportion of zinc is obtained from meat, so those who do not consume these foods have to make sure they replace it correctly so as not to have a zinc deficiency.”
And since it is a water-soluble mineral given that are Surplus is not stored in the body, highlighting that it should be consumed on a daily basis, but in minimal amounts to avoid excess that could result in nausea, loss of appetite and headache.
According to NIH, the ideal intake of zinc varies according to age. For six-month-old babies, for example, they recommend two milligrams, for children between one and three years old, three milligrams. On the other hand, for male adolescents, ages 14 to 18, they recommend 11 milligrams, and for women, 9 milligrams. In the case of adult men, they propose 11 milligrams and for women, eight milligrams.
Asked about zinc deficiency, Yamaguchi describes possible scenarios: “It slows development in children and babies, causes hair and weight loss, alters the senses of taste, sight and smell, it inhibits the wounds from healing normally and could even reduce the level of concentration”. from the gate Medical News Todaypoint out that the immune system will be left vulnerable and the risk of infections, for example, pneumonia, will increase.
Finally, the specialists consulted recommend the consumption of foods with zinc to people of all ages, but especially to pregnant women, children and adolescents who are growing up. But beyond this, from the Mayo Clinicwarn that oral zinc consumption should be avoided if you are taking medications such as antibiotics because it could inhibit their effects.
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