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Understand why zinc matters for your health with Meri Sehat. Explore the roles of zinc and ensure adequate intake for overall well-being.

Zinc Matters

Introduction

Zinc may not be the most exciting element on the periodic table, but don&#39;t let its unassuming nature fool you. This metal is actually a superhero when it comes to keeping our bodies healthy and functioning properly. So, put on your lab coat and safety goggles, and let&#39;s dive into the world of zinc! 
&nbsp;

Zinc is an essential mineral that plays a crucial role in several bodily functions. It is an important nutrient that is required in small quantities to maintain good health. Zinc is found in a variety of foods, including red meat, poultry, seafood, beans, nuts, and whole grains.

Zinc supplements and zinc-rich multivitamins are also available in the market, and they are commonly used to prevent and treat various health conditions. 
&nbsp;

Understanding why zinc is important for your health

Zinc is a trace mineral that is essential for human health. It is involved in several biological processes, including DNA synthesis, protein synthesis, and cell division. Zinc is also an important component of many enzymes that are involved in metabolic processes in the body.

However, your body does not produce zinc. So, it must be obtained through diet or supplements. You can&rsquo;t skip it. 
&nbsp;

<ul>
	<li>Normal Functioning Of The Immune System: It maintains the integrity of the skin and mucous membranes, which act as a barrier against infections. Zinc also plays a role in the production of white blood cells, which are involved in the body&#39;s immune response. 
	&nbsp;</li>
	<li>Wound Healing: It plays a critical role in the repair and regeneration of tissues. It is essential for the synthesis of collagen, too, which is a key component of connective tissue. 
	&nbsp;</li>
	<li>Healthy Vision: It is found in high concentrations in the retina. It is required for the production of a pigment called melanin, which helps to protect the eyes from damage caused by UV radiation. 
	&nbsp;</li>
	<li>Normal Functioning Of The Reproductive System: It is involved in the development and maturation of sperm, as well as the synthesis of testosterone, which is a hormone that plays a crucial role in male reproductive health. 
	&nbsp;</li>
	<li>Healthy Skin And Hair: It is involved in the production of sebum, which is an oily substance that keeps the skin and hair moisturized. Zinc also prevents acne, dandruff, and other skin and hair problems. 
	&nbsp;</li>
</ul>

Zinc deficiency is a common problem, especially in developing countries. It results from inadequate dietary intake, poor absorption, or increased losses. Zinc deficiency can lead to a range of health problems, including:

<ul>
	<li>Impaired immune function</li>
	<li>Delayed wound healing</li>
	<li>Increased risk of infections</li>
	<li>Skin problems, such as acne and <a href="https://merisehat.pk/disease/eczema">eczema</a></li>
	<li>Hair loss</li>
	<li>Diarrhea</li>
	<li>Loss of appetite</li>
	<li>Delayed sexual maturation</li>
	<li>Reduced fertility</li>
	<li>Poor growth and development in children 
	&nbsp;</li>
</ul>

Most people can obtain enough zinc through their diet. However, certain groups of people are at increased risk of zinc deficiency and need zinc supplements. These include:

<ul>
	<li>Vegetarians And Vegans, who may have lower zinc intake due to their diet</li>
	<li>Pregnant And Breastfeeding Women, who require higher amounts of zinc for fetal and infant development</li>
	<li>People with Gastrointestinal Disorders,&nbsp;such as Crohn&#39;s disease, ulcerative colitis, and celiac disease, which can impair zinc absorption</li>
	<li>People With Sickle Cell Disease,&nbsp;which can increase zinc requirements</li>
	<li>People With Alcoholism, which can impair zinc absorption and increase zinc losses 
	&nbsp;</li>
</ul>

There are several types of zinc supplements available, including<a href="#accordion">[15]</a>:

<ul>
	<li>Zinc gluconate</li>
	<li>Zinc acetate</li>
	<li>Zinc sulfate</li>
	<li>Zinc orotate</li>
	<li>Zinc picolinate</li>
	<li>Zinc citrate 
	&nbsp;</li>
</ul>

The most common types of zinc supplements are zinc gluconate and zinc sulfate. These forms of zinc are well-absorbed by the body and are easily available over the counter. Chelated zinc and elemental zinc are also well-absorbed by the body compared to other forms of zinc, but they are often more expensive.

However, the best zinc supplement for you depends on your individual needs and preferences. If you are unsure about which type of zinc supplement to take, consult with your healthcare provider or a registered dietitian. 
&nbsp;

Several studies have suggested that zinc can be beneficial for the treatment of acne<a href="#accordion">[3]</a>.&nbsp;Zinc has anti-inflammatory properties such that it reduces inflammation and redness associated with acne. Zinc also helps regulate sebum production and prevents the growth of acne-causing bacteria. 
&nbsp;

Moreover, zinc is beneficial to treat dandruff. Dandruff is a common scalp condition that is characterized by itching, flaking, and inflammation. Zinc has anti-inflammatory and antimicrobial properties that reduce inflammation and prevent the growth of dandruff-causing yeast.

Zinc also prevents hair loss and is involved in the production of keratin, which is a protein that is essential for healthy hair growth. Zinc is responsible for the regulation of hormone levels that contribute to hair loss. 
&nbsp;

The recommended dietary allowance (RDA) for zinc is<a href="#accordion">[1]</a>:

<ul>
	<li>For Adult Men &ndash; 11 mg/day </li>
	<li>For Adult Women &ndash; 8 mg/day </li>
	<li>For Pregnant And Breastfeeding Women &ndash; 11-12 mg/day 
	&nbsp;</li>
</ul>

Zinc supplements are generally safe when taken in recommended doses. However, higher doses of zinc can lead to adverse effects, such as nausea, vomiting, diarrhea, and abdominal cramps.

Long-term use of high-dose zinc supplements can also lead to copper deficiency, which can cause anemia, nerve damage, and other health problems. 
&nbsp;

Note: Always consult your doctor before starting a supplement. If you experience any adverse effects due to the supplements, consult your healthcare provider. 
&nbsp;

Conclusion

In conclusion, zinc may not be the flashiest or most exciting mineral out there, but it sure does pack a punch when it comes to health benefits. From helping you fight off viruses to keeping your skin and hair looking fabulous, zinc truly is a superhero in disguise. So, the next time you&#39;re feeling under the weather or struggling with pesky skin issues, remember to include zinc in your diet. 
&nbsp;

Key Takeaways

<ul>
	<li>Zinc is an essential mineral that plays a crucial role in several bodily functions.</li>
	<li>Zinc supplements and zinc-rich multivitamins are also available in the market, and they are commonly used to prevent and treat various health conditions.</li>
	<li>It is involved in several biological processes, including DNA synthesis, protein synthesis, and cell division</li>
	<li>It plays a critical role in the repair and regeneration of tissues.</li>
	<li>It is involved in the development and maturation of sperm as well as the synthesis of testosterone, which is a hormone that plays a crucial role in male reproductive health.</li>
	<li>Zinc also prevents acne, dandruff, and other skin and hair problems.</li>
	<li>Zinc deficiency can lead to a range of health problems, including impaired immune function, delayed wound healing, increased risk of infections, and skin problems such as acne and eczema.</li>
	<li>The most common types of zinc supplements are zinc gluconate and zinc sulfate.</li>
	<li>The recommended dietary allowance (RDA) for zinc is 14 mg/day for adult men and 8 mg for adult women.</li>
	<li>Long-term use of high-dose zinc supplements can also lead to copper deficiency, which can cause anemia, nerve damage, and other health problems.</li>
</ul>

[1] National Institutes of Health. Zinc.

[2] Rostan, E. F., DeBuys, H. V., Madey, D. L., & Pinnell, S. R. (2002). Evidence supporting zinc as an important antioxidant for skin. International Journal of Dermatology, 41(9), 606-611.

[3] Dreno, B., Amblard, P., Agache, P., Sirot, S., & Litoux, P. (1979). Low doses of zinc gluconate for inflammatory acne. Acta Dermato-Venereologica, 59(6), 575-577.

[4] Sharquie, K. E., Al‐Obaidi, H. K., & Al‐Shimary, W. M. (2006). Oral zinc sulphate in the treatment of recalcitrant viral warts: randomized placebo‐controlled clinical trial. British Journal of Dermatology, 154(4), 620-624.

[5] Sardana, K., Garg, V. K., & Bansal, S. (2017). Efficacy of zinc therapy in acne vulgaris: a systematic review and meta-analysis. Dermatologic therapy, 30(5), e12576.

[6] Khandpur, S., & Sumanth, K. (2001). Zinc: indications in dermatology. Indian Journal of Dermatology, Venereology and Leprology, 67(6), 311-315.

[7] Roohani, N., Hurrell, R., Kelishadi, R., & Schulin, R. (2013). Zinc and its importance for human health: An integrative review. Journal of Research in Medical Sciences, 18(2), 144-157.

[8] Huang, Y. C., Tseng, Y. T., Wu, Y. H., & Chi, C. C. (2012). Serum zinc level and efficacy of oral zinc supplementation in children with atopic dermatitis: a randomized, double-blind, placebo-controlled trial. Journal of the European Academy of Dermatology and Venereology, 26(10), 1220-1225.

[9] Mohd Nor, N. H., Abd Rahman, M. Y., & Othman, Z. (2016). A systematic review of the efficacy of zinc supplementation in the treatment of rosacea. Journal of Dermatological Treatment, 27(2), 166-171.

[10] Kilic, M., & Taskin, A. H. (2019). Effect of zinc supplementation on hair growth in hypozincemic rats. Biological Trace Element Research, 188(2), 515-520.

[11] Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). The role of vitamins and minerals in hair loss: a review. Dermatology and Therapy, 9(1), 51-70.