Zinc: The Essential Mineral Your Body Can’t Thrive Without
Zinc: Why This Tiny Mineral Packs a Big Punch
Many people don’t realise how important zinc is for feeling your best. From keeping your immune system strong to supporting clear skin and balanced hormones, zinc quietly plays a huge role in overall health.
Why Zinc Matters
Zinc is involved in hundreds of processes in the body. It helps with:
- Immune system support
- Skin repair and inflammation control
- Hormone production, including thyroid and reproductive hormones
- Maintaining a healthy gut lining
- Protecting cells from oxidative stress
Unlike some nutrients, zinc isn’t stored in the body, so it needs to be replenished regularly through diet.
Signs You Might Be Low in Zinc
Deficiency can creep up quietly. Watch out for:
- Frequent colds or infections
- Acne, eczema, or other skin issues
- Slow wound healing
- Feeling foggy or low in mood
- Hair thinning or white spots on nails
- Hormonal changes, like irregular cycles
Best Foods for Zinc
Zinc comes from both animal and plant foods, though your body absorbs it more easily from animal sources.
Animal Sources
- Oysters
- Beef and lamb
- Chicken
- Eggs
- Cheese and other dairy
Plant Sources
- Pumpkin seeds
- Chickpeas
- Cashews
- Lentils
- Quinoa
Tips for Plant-Based Eaters
- Soak or sprout legumes and seeds: This reduces compounds that block zinc absorption.
- Include a variety of sources: Combining beans, seeds, nuts, and whole grains helps ensure adequate zinc intake.
- Pair with vitamin C foods: Eating fruits and vegetables with meals can enhance mineral absorption.
- Consider fortified foods: Some plant milks and cereals are enriched with zinc.
Zinc for Immunity and Hormones
Zinc is one of the most studied minerals for keeping your immune system in top shape. It helps white blood cells do their job and can even reduce the length of colds.
Hormonal balance also relies on zinc—especially for thyroid health, fertility, and energy levels. Signs like fatigue, weight changes, or irregular cycles can sometimes be linked to low zinc.
Supplementing Zinc Safely
Eating zinc-rich foods is ideal, but supplements can help if intake is low or absorption is an issue. Factors to consider include:
- Gut health
- Overall diet quality
- Medication use (like antacids)
- Lab tests or health markers
Takeaway
Even though zinc is only needed in small amounts, it has a big impact on immunity, skin, and hormone health. Paying attention to your diet and considering supplements when necessary can help prevent hidden deficiencies and keep you feeling your best.
Disclaimer
This content is for educational purposes only and isn’t a substitute for personalised advice from a healthcare professional. Always check with a qualified provider before starting any supplements.
Please note, the links provided are Amazon affiliate links. If you buy something using these links, I will receive a small commission, at no additional cost to you. Rest assured that all products recommended have been personally used and endorsed by myself.
Milena Kaler is a qualified Registered London Nutritionist, stubborn weight loss and weight management specialist (including PCOS, Hashimoto’s Disease and hypothyroidism, as well as menopause), digestive health (such as IBS, and IBD, as well as food intolerances), and autoimmune disease nutrition specialist.
She is trained in the principles of Functional Medicine and practices from her clinic in Central London, Harley Street, as well as providing online consultations.
Milena has helped thousands of people to lose weight and keep it off. Scientific and holistic in approach Milena looks at all aspects of a client’s health. She embraces a systems-oriented approach aiming to get to the root cause of health and weight issues instead of simply focusing on the symptoms.
Milena’s expertise has been sought by royalty, celebrities, and she has been featured as a nutrition expert in reputable magazines including Women’s Health, Elle, Harper’s Bazaar, GQ, Cosmopolitan, Glamour, Women’s Fitness, Peak Brain Training, and Metro.
As a full member of the British Association for Applied Nutrition and Nutritional Therapy (BANT), and the Complementary and Natural Healthcare Council (CNHC), the only register for Nutritional Therapy recognised by the government and NHS, Milena is committed to upholding their strict Code of Ethics.
Additionally, Milena is a member of The Royal Society of medicine and The Primary Care Society for Gastroenterology (PCSG).
Milena sees patients with chronic health conditions, as well as clients looking for support to optimise their health. Some of the areas Milena can help with include: weight loss, digestive, skin, and hormonal health.
Milena sees every person as an individual with different problems and different goals. She takes time to listen to her clients’ specific concerns to develop customised nutrition and lifestyle plans, based on laboratory test results. Having overcome her own chronic health and weight loss issues, Milena really understands how it is to feel overwhelmed by poor health and can relate to her clients when they first come to see her.
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