Introduction

Zinc is one of those overlooked minerals or not often talked about minerals, yet it plays a mighty big role in keeping our body super healthy. People take zinc supplements but in a well balanced diet it is easy to get the recommended daily intake of zinc.

Zinc is important for the immune system.

1. Immune System Function

Zinc is critical for both the innate immune system (your first line of defence) and the adaptive immune system (the part that learns to recognise specific infections).

Zinc helps:

Produce and activate white blood cells 

Support T-cells, which identify and destroy infected cells 

Regulate inflammation 

Produce antibodies 

When zinc levels are low:

infections may occur more frequently, 

colds can last longer, 

wound healing is slower, 

immune responses become less effective. 

Zinc is also important for cell division

Every second, millions of cells in your body are:

dividing,  growing, repairing themselves and being replaced. 

Zinc is required for, DNA synthesis, RNA synthesis and cell replication.

DNA synthesis is the process of making new DNA.

DNA contains the genetic instructions for building and maintaining your body. Whenever a cell divides, it must first make an exact copy of its DNA so that each new cell receives the complete set of genetic information.

DNA synthesis is essential for growth, development, tissue repair, wound healing and replacing old or damaged cells 

For example, when you cut your finger, millions of new skin cells are produced. Before those cells can divide, they must first copy their DNA.

RNA Synthesis

RNA synthesis is the process of making RNA from DNA.

RNA acts as a messenger that carries instructions from DNA to the parts of the cell that make proteins.

The process works like this:

1.             DNA contains the genetic instructions. 

2.             RNA copies the relevant instructions. 

3.             The cell uses the RNA instructions to build proteins. 

This process is called transcription.

Why Are DNA and RNA Important?

Think of it like a cookbook:

·                DNA = the main important  cookbook stored safely in the library. 

·                RNA = a photocopy of one recipe taken into the kitchen. 

·                Proteins = the finished meal made from the recipe. 

The cell rarely uses the original DNA directly. Instead, it makes RNA copies of the instructions and uses those copies to build proteins.

Another reason we need zinc is Protein Synthesis

Proteins are used to build muscles, skin, hormones, enzymes, organs and antibodies. 

Zinc helps cells manufacture proteins from amino acids.

This means zinc contributes to muscle repair,  tissue maintenance, healing after injury and maintaining healthy organs. 

Zinc is Wound Healing

Whenever tissue is damaged, zinc is needed to create new cells, support collagen production, regulate inflammation and help close wounds. 

People with low zinc levels often experience slow healing cuts, persistent ulcers and delayed recovery after surgery. 

Skin Health also is supported by zinc. 

Normal skin cell turnover, oil gland regulation and healing of skin tissue. 

Zinc plays an important role in both male and female fertility.

In men

Zinc is required for testosterone production, sperm formation and sperm quality and motility. 

In women 

Zinc helps support egg development, hormone production and a healthy pregnancy. 

During pregnancy zinc is needed for: foetal growth, organ development and DNA formation. 

This is a big one that people do not know about. Zinc is required for our taste and smell to function properly. With low levels of zinc we experiences reduced taste sensation, altered taste, reduced smell and poor appetite. Does this sound familiar? 

When we have a cold or flu we usually do not have enough zinc in our body or the zinc is not absorbing well at this time. 

The cells responsible for taste and smell require zinc to function properly.

The brain contains relatively high concentrations of zinc.

Zinc helps nerve cells communicate, support memory formation, regulate neurotransmitters and protects brain cells from oxidative damage. 

Researchers continue to study zinc's role in cognition, mood, learning and healthy ageing. 

Antioxidant Protection

Normal metabolism produces unstable molecules called free radicals which lead to oxidative stress. 

These can damage:

·                DNA, 

·                proteins, 

·                cell membranes. 

Zinc helps activate antioxidant enzymes that protect cells from oxidative stress.

This protection may help support healthy ageing, immune function and cardiovascular health. 

Vision and Eye Health

Zinc is highly concentrated in the retina.

It helps transport vitamin A, support normal vision, maintain eye health. 

Why Is Zinc Called a Trace Mineral?

·                Because the body only needs a small amount.

Recipe 

Roast veggies and tofu in the oven 

Zinc rich sauce 

¼ cup to  ½ cup soaked cashews 

2 tbsp hemp seeds 

2 tbsp pepita seeds (can soak these too) 

1 cup defrosted and cooked peas (for 5 minutes)

Big handful herbs – can be coriander, parsley, basil

2 tbsp lemon juice 

Salt and pepper 

Blend all sauce ingredients in and  blender until smooth.

Serve with the roast veggies and tofu and serve with some steamed broccoli.

FCT (Fun Cooking Tip)

Print out the food list for zinc and include as many of the ingredients as you can in the foods you cook.