Zinc is a highly significant micronutrient that is essential for various bodily functions, including immunity, heart, and brain health. Discover 11 health benefits of zinc, specifically for women.
Several crucial nutrients should be included in your diet. Zinc is one of them. Required for growth and development, zinc is a trace mineral, meaning your body needs small amounts of it. Despite this, nearly 100 enzymes rely on zinc to carry out vital chemical reactions in your body. It contributes to everything from DNA formation and cell growth to wound healing and immune system function. The necessity for zinc extends to every cell in your body. Beyond these, there are many more health benefits of zinc you should be aware of.
Do women need more zinc than men?
Research indicates that despite both men and women needing zinc for growth and development, women may require higher levels of zinc. The reasons are as follows:
- Zinc supplementation can improve insulin resistance and lipid balance in women with PCOS.
- Taking zinc supplements before and during each menstrual cycle can decrease the severity of menstrual pain in cases of dysmenorrhea.
- Zinc is helpful in managing endometriosis and supporting postmenopausal women.
The journal Nutrients backs up these findings through a published study.
11 health benefits of zinc for women
Below are 11 compelling reasons you should incorporate zinc into your daily diet:
1. Enhances immunity
For a robust immune system, maintaining sufficient zinc levels is critical. According to the American Society for Clinical Nutrition, zinc aids in the functioning of immune cells like T-cells and natural killer cells, which are vital for defending your body against infections and diseases. In doing so, zinc optimizes your immune response, keeping you resilient against illnesses.
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2. Mitigates the likelihood of acne
Acne is a universal skin condition that can affect women across age groups. Dietician Ginni Kalra explains that “zinc’s anti-inflammatory properties and its role in hormonal regulation can mitigate acne breakouts”. Furthermore, zinc assists in keeping sebum production under control. This oily substance can block pores and lead to the development of acne. Besides your skin, zinc can also promote hair growth!
In addition, read: 9 foods rich in zinc to naturally enhance hair growth
3. Buttresses bone health
Osteoporosis, identified by fragile and brittle bones, is a significant concern for women, especially as they become older. Zinc plays a pivotal role in bone formation and regeneration, in turn contributing to bone density and strength. This is according to a study published in the journal Materials (Basel). Women can reinforce their bone health and mitigate the risk of fractures and osteoporosis by ensuring an adequate intake of zinc.
![arthritis arthritis](https://images.healthshots.com/healthshots/en/uploads/2022/10/12143304/arthritis-1-370x207.jpg)
4. Supports sexual health
Zinc participates in various aspects of sexual health in both genders. It supports the production of hormones, including estrogen and progesterone, which are vital for reproductive health and sexual functions. Additionally, zinc can stimulate experiences of libido and fertility, rendering it beneficial for overall sexual wellness. The Redox Report published a study indicating that zinc can improve erectile dysfunction by decreasing oxidative stress and upregulating testosterone in men.
5. Boosts digestion
Zinc operates as a cofactor for numerous enzymes instrumental in digestion and nutrient absorption. “Adequate zinc levels aid in maintaining a healthy digestive system by assisting the breakdown and absorption of carbohydrates, proteins, and fats in the body,” affirms Kalra. Zinc’s role in efficient nutrient absorption contributes to an improved digestive system.
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6. Maintains eye health
For optimal function and protection against age-related macular degeneration (AMD) and cataracts, the eyes need sufficient levels of zinc. A study by Molecular Nutrition Food Research revealed that zinc is part of the antioxidant enzymes that help neutralize free radicals and protect eye tissues from oxidative damage. Zinc’s contribution to eye health plays a crucial part in maintaining clear vision and preventing vision loss in women.
7. Regulates blood sugar levels
Zinc plays a part in the metabolism of insulin and the utilization of glucose, making it crucial for blood sugar regulation. This is according to a study published by the DARU Journal of Pharmaceutical Sciences. By improving insulin sensitivity and glucose uptake in cells, zinc helps prevent sudden spikes and variances in blood sugar levels. This is particularly beneficial for women who have diabetes or those at risk of developing the condition.
![blood sugar check blood sugar check](https://images.healthshots.com/healthshots/en/uploads/2023/08/04124319/blood-sugar-check-370x207.jpg)
8. Increases fertility
Zinc is necessary for reproductive health and fertility in women. It facilitates the production and maturation of eggs and regulates hormones throughout the menstrual cycle. A study by the Society for the Study of Reproduction suggests that adequate zinc levels aid proper ovulation and implantation, escalating the chances of successful conception and positive pregnancy outcomes.
You may also like to read:Can zinc effectively treat vaginal yeast infections?
9. Promotes cognitive health
Zinc serves a crucial role in promoting cognitive functions and overall brain health. A study reveals zinc’s vital role in facilitating both physiological and pathological brain functions and endorsing antioxidant effects and immune system responses. This can help prevent age-related cognitive decline and support mental wellbeing in women.
10. Supports a healthy heart
Zinc, a critical micronutrient, aids heart health by bolstering cardiovascular function and decreasing the risk of heart diseases. It assists in the regulation of blood pressure, cholesterol levels, and blood vessel function, promoting overall cardiovascular health. A study in the Texas Heart Institute Journal indicates that zinc deficiency is common among heart failure patients. Therefore, it is crucial to ensure a sufficient intake of zinc.
11. Improves taste and smell
A deficiency in zinc has been linked to a diminished sense of taste and smell, which can even impact your appetite. Meaning, a diet rich in zinc is required for your senses to function correctly.
Nutrient-rich foods in zinc you may include in your diet
The following are foods rich in zinc:
- oysters
- beef
- chicken
- nuts (for instance, cashews and almonds)
- seeds (such as pumpkin and sesame seeds)
- legumes (like chickpeas and lentils)
- whole grains (for example, wheat and quinoa)
- dairy foods (for instance, cheese and milk)
- green vegetables (like spinach)
- specific types of seafood (such as crab and lobster)
- eggs
By incorporating these nutrient-rich foods into your daily dietary routine, you can meet your daily intake of zinc, which is vital for various bodily functions, including maintaining a robust immune system and heart health.
How much daily intake of zinc is required?
According to Harvard T.H. Chan, the recommended dietary allowance (RDA) for adults (19+) is 11 mg/day for men and 8 mg/day for women. However, in specific cases, such as during pregnancy and lactation, slightly higher, 11 mg to 12 mg/day may be required, though it can still vary based on your overall health.
So, add these zinc-rich foods to your diet today to meet your daily quota!
Zinc is one of the most important micronutrients essential for various bodily functions, including immunity, heart, and brain. Find out 11 health benefits of zinc for women.
While your diet should be packed with several essential nutrients, zinc is one of the nutrients that you need for growth and development. It is a trace mineral, which means you need it in small amounts, yet it is essential for nearly 100 enzymes to facilitate crucial chemical reactions in your body. From DNA formation, cellular growth, and wound healing, to immune system function, zinc is a need of every cell in your body. And that’s not it, there are many other health benefits of zinc you should know.
Do women require more zinc than men?
Although both men and women need zinc for growth and development, research suggests that women require higher levels of zinc. Here’s why:
- Women with PCOS benefit from zinc supplementation, which improves insulin resistance and lipid balance.
- Zinc supplementation can reduce menstrual pain intensity in cases of dysmenorrhea when taken before and during each menstrual cycle.
- Zinc plays a positive role in managing endometriosis and supporting postmenopausal women.
These findings are supported by a study published in journal Nutrients.
11 health benefits of zinc for women
Here are 11 reasons why you should add zinc to your regular diet:
1. Boosts immunity
Adequate zinc levels are vital for a strong immune system. A study published by the American Society for Clinical Nutrition finds that zinc supports the function of immune cells, such as T-cells (white blood cells) and natural killer cells, which are crucial for fighting off infections and diseases. By enhancing immune response, zinc helps you stay healthy and strong against illnesses.
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![Are strawberries healthy for kidney patients? Are strawberries healthy for kidney patients?](https://images.healthshots.com/healthshots/en/uploads/2024/04/02181936/strawberries-2-300x169.jpg)
2. Reduces the risk of acne
Acne is a common skin condition that can affect women of all ages. “Zinc exhibits anti-inflammatory properties and regulates hormone levels, making it effective in reducing acne breakouts,” explained dietitian Ginni Kalra. Additionally, zinc helps control the production of sebum, an oily substance that can clog pores and contribute to acne formation. Not just skin, zinc can also help boost hair growth!
Also read: 9 zinc-rich foods to boost hair growth naturally
3. Improves bone health
Osteoporosis, characterised by weak and brittle bones, is a significant concern for women, especially as they age. Zinc plays a crucial role in bone formation and regeneration, contributing to bone density and strength, according to a study published in the journal Materials (Basel). By ensuring adequate zinc intake, women can support their bone health and reduce the risk of fractures and osteoporosis.
![arthritis arthritis](https://images.healthshots.com/healthshots/en/uploads/2022/10/12143304/arthritis-1-370x207.jpg)
4. Good for sexual health
Zinc is involved in various aspects of sexual health in both men and women. It supports hormone production, including estrogen and progesterone, which are essential for reproductive health and sexual function. Additionally, zinc enhances libido and fertility, making it beneficial for overall sexual wellness. A study published by Redox Report finds that zinc can improve erectile dysfunction by suppressing oxidative stress and upregulating testosterone in men.
5. Promotes digestion
Zinc is a cofactor for numerous enzymes involved in digestion and nutrient absorption. “Adequate zinc levels help maintain a healthy digestive system by supporting the breakdown and absorption of carbohydrates, proteins, and fats in the body,” says Kalra. Through optimal nutrient absorption, zinc contributes to a better digestive system.
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6. Good for eyes
The eyes require adequate levels of zinc for optimal function and protection against age-related macular degeneration (AMD) and cataracts. In a study published by Molecular Nutrition Food Research, zinc is a component of antioxidant enzymes that help neutralise free radicals and protect eye tissues from oxidative damage. By supporting eye health, zinc contributes to maintaining clear vision and preventing vision loss in women.
7. Manages blood sugar levels
Zinc plays a role in insulin metabolism and glucose utilisation, making it important for blood sugar regulation, according to a study published by the DARU Journal of Pharmaceutical Sciences. By enhancing insulin sensitivity and glucose uptake in cells, zinc helps prevent sudden spikes and fluctuations in blood sugar levels. This is particularly beneficial for women with diabetes or those at risk of developing the condition.
![blood sugar check blood sugar check](https://images.healthshots.com/healthshots/en/uploads/2023/08/04124319/blood-sugar-check-370x207.jpg)
8. Improves fertility
Zinc is essential for reproductive health and fertility in women. It is involved in the production and maturation of eggs, as well as in hormone regulation throughout the menstrual cycle, suggests a study published by the Society for the Study of Reproduction. Adequate zinc levels support proper ovulation and implantation, increasing the likelihood of conception and healthy pregnancy outcomes.
Also read: Can zinc be effective in treating vaginal yeast infection?
9. Promotes brain health
Zinc plays a crucial role in cognitive function and brain health. According to a study, zinc plays an important role in physiological and pathological brain functions and promotes antioxidant effects and immune system responses. It may help prevent age-related cognitive decline and support mental well-being in women.
10. Good for heart health
Zinc, an essential micronutrient, contributes to heart health by supporting cardiovascular function and reducing the risk of heart disease. It helps regulate blood pressure, cholesterol levels, and blood vessel function, promoting overall cardiovascular wellness. A study published by the Texas Heart Institute Journal suggests that zinc deficiency is common among people with heart failure. So, it is essential to consume an adequate amount of zinc.
11. Taste and smell
Zinc deficiency has been associated with a poor sense of taste and smell, which can even affect your appetite. To allow your senses to work properly, your diet must be rich in zinc.
Foods rich in zinc that you may consume
Foods rich in zinc nutrients include:
- oysters
- beef
- chicken
- nuts (such as cashews and almonds)
- seeds (such as pumpkin and sesame seeds)
- legumes (like chickpeas and lentils)
- whole grains (such as wheat and quinoa)
- dairy products (such as cheese and milk)
- green vegetables (such as spinach)
- certain types of seafood (such as crab and lobster)
- eggs
Incorporating these foods into your daily diet can help you meet your daily zinc intake, which is essential for various bodily functions, including maintaining a healthy immune system and heart health.
How much zinc is required per day?
As per Harvard T.H. Chan, the recommended dietary allowance (RDA) for adults (19+) is 11 mg a day for men and 8 mg for women. However, in case of specific requirements such as pregnancy and lactation, one may require slightly more, 11 mg to 12 mg a day. It can still vary based on your overall health.
So, add these zinc-rich foods to your diet to fulfill your daily requirements!