Imagine a mineral that plays an active role in the work of more than 300 enzymes, in protein synthesis, and in the production of immune-system cells. That's zinc — a name we hear often but deserve to know better. In the body, zinc takes on this and many other responsibilities. It's found especially in white and red blood cells, the retina, skin, liver, kidneys, bones and pancreas. A healthy person's body holds a total of 2–3 grams of zinc. Although it's secreted by organs like the glands, prostate and pancreas, it's used up in various metabolic processes and removed through excretion and the urinary tract. That's exactly why eating zinc-rich foods, or supplementing when needed, becomes so important. So what does zinc do for us?
- The key to immunity: To boost your immunity, it's worth making the most of zinc-rich foods. This remarkable mineral is quite successful at fighting colds and flu-like infections. Research suggests zinc affects the molecular process that leads to mucus and bacteria forming in the nasal passages, and another study found that zinc taken within 24 hours of a cold's onset significantly reduced symptoms.
- Protective against cancer: Fighting oxidative stress in the body, zinc's high antioxidant capacity is one of your greatest allies in protecting your cell structure. This helps prevent cancerous cell mutation and tumour growth while supporting healthy cell division. Research shows that people with low zinc levels have higher oxidative stress and lower immunity.
- For hormonal balance and fertility: Zinc carries the major responsibility of repairing and maintaining DNA. It also helps balance male and female hormones, supporting fertility. In women it particularly affects healthy egg development, and in men it helps prevent damage to sperm DNA, supporting quality fertilisation.
- Helps balance blood sugar: By helping regulate insulin production, zinc supports balanced blood sugar. This special ability makes it a natural helper for diabetes. Zinc also ensures the digestive enzymes needed for insulin to bind to cells are used correctly, supporting glucose being used as fuel rather than stored as fat. So weight control becomes much easier for people getting enough zinc.
- Heart-friendly: Zinc helps prevent inflammation in the body and protects cell health by lowering oxidative stress. The health of the endothelium — the thin membrane lining the blood vessels — also depends on adequate zinc. Zinc supports healthy circulation, helps repair blocked or damaged vessels, and works to prevent conditions that harm heart and vascular health, such as high blood pressure and high cholesterol.
- Aids digestion: Zinc is crucial for the body to use the amino acids in food and for protein synthesis. Because it also helps the body use carbohydrates — its main energy source — a zinc deficiency can bring symptoms like chronic fatigue and low energy.
- For liver health: Research shows that people with adequate zinc intake have far less liver damage. With its high antioxidant content, zinc does its part to clear inflammation in the liver and prevent damage from oxidative stress.
- Supports muscle growth and repair: We know zinc is vital for cell division and growth. Thanks to this, it also helps strengthen the muscular and skeletal system and supports the body's ability to heal itself. In people who exercise in particular, it helps increase testosterone release after a workout, supporting muscle building.
- For healthy skin: By helping balance hormones, zinc is a natural remedy for skin problems tied to hormonal imbalances. Because it also plays a role in producing collagen — which gives skin its elasticity — it supports better skin quality and health.
We can get this hugely beneficial mineral from sources like red meat, turkey, lamb, pumpkin seeds, garlic, peanuts, liver, mushrooms, egg yolk, sesame, borlotti beans and beans. However, people who regularly drink alcohol, vegetarians, pregnant and breastfeeding women, and those with digestive-system conditions may be at risk of zinc deficiency. If this applies to you, speak with your doctor and have the necessary blood tests. If a deficiency is found, work with your dietitian to tailor your nutrition plan to your needs and review any supplement use.