Zinc is one of the 24 micronutrients that’s necessary for survival. And though it’s most famous for keeping the common cold at bay, it’s actually key for overall wellness—zinc’s primary role is to aid in cell growth and development, but it also helps with immune defense, neurological function, and hormone regulation.
Why is zinc so important for skin?
Depression and mood!
Naturally abundant in a healthy brain, zinc regulates communications between neurons and the hippocampus. On the flip side, research has found the brains of depressed people are often marginally deficient—leading many experts to view zinc supplementation as a potential treatment for depression. Happily, the studies completed up to this point on the topic are promising.
It helps skin cells to regenerate and repair, and it helps to protect the skin from damage caused by free radicals.
It helps to regulate oil production.
Acne and skin issues!
Because it helps repair and grow skin cells on a structural level, zinc has been found to be pretty helpful for treating a range of skin conditions. Daily use of a topical zinc solution can improve the look and feel of psoriasis by up to 75 percent, and taking a 10 milligram supplement daily cleared viral warts in over 50 percent of cases. There’s even some evidence that taking a high dosage three times a day can ease the side effects of rosacea.
For all those teens who dream, pray, and wish for a magic little pill to finally clear up acne, zinc might be the answer. Researchers have found that serum zinc levels are significantly lower in patients with serious acne, and taking zinc regularly can make a huge impact on the frequency of breakouts. How? Zinc helps transport vitamin A in the blood, in turn speeding up the growth of new skin cells and stopping acne in its tracks.
It can also reduce inflammation and irritation, which can help reduce the signs of aging.
Zinc may also help to reduce acne breakouts by regulating hormones and reducing sebum production.
It promotes wound healing.
What happens to the skin if you have a deficiency of zinc?
If you have a deficiency of zinc, your skin can become dry and irritated.
You may also experience rashes, itching, and eczema.
Furthermore, a zinc deficiency can impair the body’s ability to heal wounds and fight off infections, which can lead to a greater risk of skin infections.
What foods contain zinc?
Zinc can be found in a variety of foods, such as lean meats, seafood, beans, nuts, whole grains, fortified cereals, and dairy products. Additionally, some fortified foods, such as breakfast cereals, are good sources of zinc.
Here are some of the foods you can eat for dietary zinc:
What is the best way to add zinc in your body?
The best way to add zinc to your body is by eating a balanced diet that is rich in zinc-containing foods. Additionally, taking a daily multivitamin supplement that contains zinc can help ensure that you are getting the recommended daily amount. For most people, a diet rich in zinc-containing foods is the best way to ensure adequate zinc intake.
How much zinc intake is recommended?
The Recommended Dietary Allowance (RDA) for zinc is 8 milligrams (mg) for women and 11 mg for men. Pregnant and breastfeeding women should aim for 11 and 12 mg, respectively.