Zinc: 10 vital uses 🙌

Hello everyone! Have a wonderful and safe day 🙋🏻

Human population studies have shown that almost about 2 billion population suffer from Zinc deficiency in the world. Zinc is a trace mineral which is most vital for many of our body’s natural processes. It is not produced in the body but has to be supplemented by food sources and supplements.

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The body’s vital processes where zinc plays a significant role are :
1. Zinc acts as a co-factor in almost 1000 enzymes in protein synthesis.
It plays a role in cell division and DNA synthesis.

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2. It supports the immune system. Zinc reduces the oxidative stress and stimulates the particular immune cells like the mast cells which helps in fighting bacterial infections, viruses and promotes the immune response. So, it reduces the infection course in common cold. Also, because of it’s antioxidant properties, it helps in reducing inflammations in the body. In the present scenario of COVID 19 pandemic, Zinc is very effective in the prevention and management of COVID 19. Therefore, it is wise for us to daily have Zinc intake through food sources to have a strong and powerful immune system especially these days. 
3. It plays a vital role in the growth and development in-utero (during pregnancy), during childhood and adolescence. It plays a vital role in cell proliferation, metabolism. It helps in cognitive functions and learning.
4. It is essential for the proper functioning of the smell and taste senses.
5. It promotes wound healing. Because of anti-inflammatory property and its role in collagen synthesis, zinc is very essential in the healing of burns, ulcers and other skin injuries.

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6. Another important function of zinc is that it plays a very important role in neural functioning. It helps to control the brain body’s response to stress. Researches have shown that zinc supplements along with antidepressants given to depressed patients have dramatically improved symptoms.

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7. It plays an important role in skin health. It is widely distributed through the layers of the skin. Zinc acts as a transporter in the cells of the skin. Therefore, it’s deficiency causes a lot of skin problems like acne, eczema, dermatitis, rosacea, hyperpigmentation and also alopecia.
8. It is important for prostate health. Zinc concentration is highest in the prostate tissue. It helps in the synthesis of testosterone. Its deficiency can lead to hypogonadism.


9. Zinc helps in the storage of insulin in the beta cells of Pancrease. It is essential in the conversion of proinsulin to insulin. Therefore, zinc is significant in both the production and storage of insulin. Because of it’s, antioxidant properties, Zinc helps in lowering the oxidative damage caused by free radicals and reduces the effects of diabetes-induced complications. So, Zinc supplementation is very important in diabetics patients.

10. Zinc plays a vital role in the synthesis of melanin which is a protective pigment for the eyes. It helps to transport Vitamin A from the liver to the retina and helps in the production of melanin. Zinc deficiency can lead to poor or impaired vision.

So, this magical mineral has tremendous health benefits to talk about. Deficiency can lead to numerous health issues. To name a few like,

Delayed or retarded growth, various skin problems, weakened immune system, chronic diarrhoea, delayed sexual maturity, delayed healing of wounds, early ageing, poor vision and behavioural issues.

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Mineral food zinc supplements. Large medical capsule with Zinc letters and many small pills. 3d illustration.

Ideally, Zinc required for daily intake in a normal adult is 10 mg/day from food sources. Supplementation of 15-30mg/day is clinically recommended if deficient in Zinc related issues. But higher doses of daily consumption of about 60mg/day for about 10 weeks can lead to Zinc toxicity. Zinc supplementation is given in the form of Zinc acetate, Zinc sulphate, Zinc gluconate, Zinc citrate. Supplementation should be taken always under clinical supervision.

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Both plant and animal food sources of Zinc can be absorbed in the body. But, whole grains, legumes, cereals contains phytate which may inhibit the Zinc absorption in the body. This is a fact that needs to be aware of in case of a vegetarian diet. Fortified grains, cereals can be the substitute if deficiency issues arise. Other food sources of Zinc are :

Healthy product sources of zinc.
Healthy product sources of zinc. Food rich in Zn

Thanks for reading.

Blessings and much love to all 💐

 

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Post : Supplements: An aid or just hype. 4 points of understanding 👐

Hello Everyone! Have a great weekend 🙋🏻

Whenever we visit a grocery store. There is always a separate counter for vitamins and minerals supplements. It feels like why do we have to take the pain of looking for fresh fruits and vegetables, instead take some of the supplements home which will fulfil our daily requirements of vitamins and minerals. But, it is not so. Right from evolution, humans are born to live and survive on food. So, it is always the food first.

It is the healthy diet which is the key to provide you with the best sources of vitamins and minerals to the body for growth and maintenance. If you are eating the best healthy form of diet and nutrient-dense food, then supplements are not necessary at all. But, sometimes, even if you are having a healthy diet, there are some deficit for which you are showing some signs and symptoms. Then, there is a requirement for supplements. So, vitamins and minerals pills are a supplement to your diet to recover the deficit but not replacement.

4points of understanding

1.Balanced diet: Moreover, a healthy balanced diet is not only a source of vitamins and minerals but also a good source of dietary fibres, protein, carbohydrate and fat which are essential for the body. Supplements do not contain any kind of dietary fibres so they are not wholesome as in a healthy diet. Again vitamins and mineral supplements do not get fully absorbed sometimes in the body like for instance, fat-soluble vitamins do not get absorbed if taken in empty stomach. Therefore, there is no substitute for a healthy nutritious diet. So, never rely on supplements for your daily requirement. Before, taking supplements, it is important to consult your Physician.

2.Heart diseases: People with risk of heart disease are usually advised to take Omega 3 fatty acids which are found in fishes like salmon, herring, tuna, at least twice a week (American Heart Association). So, omega 3 fatty acid supplements (EPA +DHA) are recommended for such people. It is always wise to discuss the diet plan with the Physician before consuming such supplements.


3.Antioxidant vitamin supplements (A, C and E): There is yet to be proved clinically that antioxidant supplements provide overall benefits. So, it is not to rely on these supplements for the daily dietary sources of antioxidants. Therefore, antioxidant food sources like veggies, fruits and whole grains are the best.

4.Harmful: Too much of any supplements which are not required for the body, taken in large quantity can be potentially damaging. Too much of iron can have the risk of chronic diseases, or too much vitamin A can cause to have birth defects. Again, the interaction of dietary supplements, along with prescription drugs, can sometimes be potentially toxic.

Thanks for reading.

Blessings and much love to all 💐

Post: Moringa, the new superfood. 5 proven health benefits.

Moringa oleifera, a native plant of Northern India, also grows in tropical regions of southern Asia, South America and Africa have been in the health trend for its tremendous health benefits. It has been there for thousands of years, as a dietary supplement. Alternative names being popular as drumstick tree, or horseradish tree or ben oil tree.

Science-based studies have proved recently that this plant, its leaves, fruits and seeds have many health benefits and can be regarded as a superfood.

Many households in India, Africa uses the fruits, seeds, leaves for cooking. Otherwise, it is available in powdered form, pills, capsules as supplements.
5 known benefits:

1.Dietary supplement: The moringa contains a variety of vitamin, protein and minerals. Vitamins mainly B1 (thiamine) B2 (riboflavin), B3 (niacin) and B6. It contains Vitamin C and folate. Loads of minerals like magnesium, phosphorus, calcium, iron and zinc. It has no harmful cholesterol. Moringa seeds are rich in antioxidant properties and so help in protecting skin and hair.

2.Helps in weight loss: Research shows that moringa extract helps in weight loss. It’s high vitamin B content facilitate digestion. It lowers cholesterol and helps the digestion of fat and prevent storing of fat. It has anti-inflammatory properties. It lowers cholesterol, due to compounds like isothiocyanate and niaziminin. It helps maintains the blood pressure so, good for cardiovascular health.

3.Improve haemoglobin level: Moringa extract contains iron and folate so helps in treating anaemia and sickle cell disease. It also helps the body to absorb iron, so help increasing the red cell count.

4.Medicinal: Moringa extract has been found to heal wounds. Since it has anti-bacterial, anti-viral and anti-inflammatory properties, it has been found to fight against bacterial diseases, gastritis, ulcerative colitis. It has shown to improve lung function so helps in asthma. Since, it improves the haemoglobin level, reduces blood glucose so helps to treat diabetes.

5.Wellbeing: Due to its antioxidant properties, releases the toxicity from the kidneys so contribute to kidney health. Improves eyesight by dilating the retinal vessels, preventing retinal dysfunction. Due to its richness in calcium and phosphorous, it contributes to bone health. It also found to help in mood disorders, depression and anxiety. It has anti-cancer properties. It also prevents liver damage.

Risks :

Before, taking any supplements, it is important to inform and discuss with your physician. Many people are on regular medication for hypertension, diabetes or antidepressants, so there may be chances of drug interference when taken along moringa extract.

Before, buying the supplement, it important to read the labels for any kind of additives and the quantity to be used.

It has anti infertility properties so contraindicated for pregnancy.