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Sufficient intake of zinc is very important. The reason is, there are many benefits of zinc for the body, such as strengthening the immune system, reducing inflammation, and accelerating wound healing
Zinc is a mineral that plays many important roles in the body, but unfortunately, our body does not produce this mineral. Therefore, you need to meet their needs by eating foods rich in zinc or taking zinc supplements.
Various Benefits of Zinc for the Body
The following are the various benefits of zinc that can be obtained if the intake is sufficient:
1. Boost the immune system
Zinc has a function to activate white blood cells called T-cell lymphocytes. These cells have a very important role in boosting the immune system.
By sufficient zinc, the body's immunity to fight and neutralize pathogens that enter the body, such as bacteria, viruses, and fungi, will increase. That way, the risk of suffering from various diseases can also decrease.
2. Reduce inflammation
In addition to being able to increase the immune system response, zinc can relieve oxidative stress, so that inflammation that occurs in the body can subside.
This can ultimately lower your risk of developing various chronic inflammatory diseases, such as heart disease, cancer, pneumonia, and age-related macular degeneration.
3. Speed up wound healing
Zinc can also speed up wound healing. This mineral plays an important role in the production of collagen, the protein fiber that gives skin its strength and elastic texture. When collagen production is maximal, the wound can shrink and close more quickly.
Thanks to the benefits of zinc for the skin, this is what makes it often used as a basic ingredient for drugs to treat burns, ulcers, and other wounds.
4. Treating male infertility
Zinc is often used as a drug to treat infertility conditions or fertility disorders in men. The reason is, zinc can help increase the production of the male sex hormone, namely testosterone.
In addition, zinc also has the potential to be used as a drug to treat erectile dysfunction and improve sperm quality.
5. Treating acne
Zinc has the ability to reduce inflammation on the skin, inhibits Propionibacterium acnes bacteria, and suppresses oil gland activity. All of these things can ultimately help prevent and treat acne.
For this reason, zinc supplements, whether taken orally or topically, are often prescribed to treat acne.
6. Support child growth
In addition to being useful for adults, zinc can also support the growth and development of children. This is evidenced by research which states that adequate zinc needs in children can help them have an ideal height and weight.
On the other hand, lack of zinc intake can inhibit children's growth and cause cognitive and motor delays.
Choice of Foods with High Zinc Content
The recommended daily intake of zinc is 8 mg for adult women and 11 mg for adult men. To meet this need, you can eat the following foods:
- Seafood, such as, crabs, oysters, lobsters and scallops
- Meat, such as beef, mutton, and lamb
- Poultry, such as chickens and turkeys
- Fish, such as sardines and salmon
- Beans, such as peas, lentils, black beans, and kidney beans
- Seeds, such as pumpkin seeds and flaxseed
- Vegetables, such as kale, asparagus, and chickpeas
- Dairy products, such as milk, yogurt, and cheese
In addition to these food ingredients, there are also processed foods that are fortified with zinc content, such as flour, cereals, and snack bars.
In general, eating foods rich in zinc content is enough to meet your daily zinc needs. However, there are also some groups of people who need to take zinc supplements, for example the elderly or people with certain diseases that affect the absorption of zinc in the body.
Keep in mind that taking zinc supplements is not recommended without a doctor's recommendation and advice, because improper consumption of zinc supplements can cause various side effects, such as nausea, vomiting, diarrhea, and even kidney damage.
If you still have questions regarding the benefits of zinc for the body, don't hesitate to consult a doctor, especially if you have certain medical conditions.