Our bodies are so complex that they require a variety of vitamins and minerals each day, not only to function efficiently, but for you to feel your best, too. From vitamin A to calcium, vitamin D to selenium, there are so many vitamins and minerals that work together to keep our mind and body in tip top condition, but how can you tell what may be best for you?
We hope that our helpful guides can offer everything you need to know about each vitamin and mineral, including how they contribute to a healthy body and a happy lifestyle, as well as where to find them. Here, we’re talking about zinc and what this magnificent mineral gives your mind and body.
How much zinc should you be getting every day?
The amount of zinc you should be consuming on a daily basis can vary depending on your own personal traits, including gender and certain lifestyle choices.
The amount of zinc needed varies between what men and women need. Whilst men require between 5.5 and 9.5mg of zinc each day, women need slightly less, between 4 and 7mg each day.
If you follow a vegetarian or vegan diet, your body requires even more zinc than normal, as it isn’t able to absorb as much of the mineral from plant-based foods as it is from meat-based foods.
Similarly, if you are pregnant or breastfeeding, topping up on the amount of zinc you consume each day will help keep your body at its best, both for you and your little one.
It’s important to remember that zinc isn’t specifically stored in your body and so making sure you get the right amount each day, is crucial for feeling your best.
Where can you find zinc?
There are plenty of foods from a variety of the main food groups that contain zinc, including meat and shellfish, as well as dairy and cereal. However, the levels of zinc within each can vary dramatically.
For example, 6 oysters can give you around 4x the amount of your recommended daily intake of zinc, while a bowl of fortified breakfast cereal will only give you half. Other zinc-fuelled foods include beef, lamb, yoghurt, chickpeas, pumpkin seeds and cashew nuts, to name a few. With a healthily balanced diet, you are sure to get plenty of zinc into your system.
How can zinc contribute to a healthy diet and lifestyle?
Like many of the other wonderful vitamins and minerals, zinc offers a vast variety of health benefits when added to your daily diet.
- DNA Synthesis
Firstly, enough zinc in your diet can contribute to the normal process of DNA synthesis. In simpler terms, this is how each of our DNA molecules are created, and of course, DNA molecules are crucial to the function and structure of our bodies.
Zinc supports the metabolism of a number of different food components, including carbohydrates, fatty acids and vitamin A. It also helps to metabolise acid, to create the right level of acid compared to alkaline in your system. Without this process, your blood and organs can be affected.
As well as helping to metabolise carbohydrates, zinc helps to metabolise other macronutrients, including protein. These macronutrients are vital for providing the body with energy and so by giving your body a helping hand to absorb them, zinc could leave you feeling much more energetic and ready to kick start the day ahead.
- Fertility and Reproduction
For those of you who are looking to start a family, or even grow the family you already have, zinc is vital. The mineral can help support normal fertility and reproduction, both for men and women. To improve your chances of conception, make sure you consume the recommended daily amount, each and every day.
- Normal Hair, Nails and Skin
You might have heard the saying, beauty starts within, and it’s true. To keep hair, skin and nails looking their absolute best, make sure you’re getting a little zinc in each of your meals, as it can help to maintain the look of these external features, from the inside!
- Normal Vision
Eyesight is something that often deteriorates as we get older, but with a little zinc in your life, you can contribute towards keeping your eyes and your vision in tip top condition.
- Immune System
Whether it’s spending time with colleagues, with family and friends, or even on public transport, we can never be sure what we’re exposing our bodies to. Keeping your immune system in check is vital at this time of year, and a zinc-fuelled body can contribute towards helping your immunity.
If you feel that you’re struggling to keep on top of your zinc levels, there are plenty of supplements available that can make sure you get your daily dose. Look to our Ultra Zinc tablets for your daily zinc needs. Alternatively, take a look at our Wellman and Wellwoman multivitamin products, if you want to make sure you’re getting a variety of vitamins and mineral in your diet.