What does zinc do to the female body?

We often search for the best nutrition to fuel our bodies. But most of the time, we often overlook a crucial nutrient, i.e., zinc. Even most of us have no idea about what this powerful nutrient can do for us, especially for females.

It is a trace mineral, meaning we only need it in small amounts. Yet, its deficiency can lead to serious medical conditions. Because it plays a crucial role in carrying out many vital chemical reactions in the body.

So, let’s dive into this super-packed nutrient and know why women should include it in their diet.

• Keeps the immune system happy
  Zinc acts as a guard that defends our immune system against toxins and foreign invaders. It aids in the development of T-cells, which fight against virus-infected and cancerous cells. Some studies also conclude that zinc helps the body to fend off inflammation.
• Keeps the blood sugar level in the healthy range
  Zinc plays an important role in the synthesis, storage and release of insulin, which regulates the blood sugar level. A deficiency of this mineral can lead to unwanted changes in the appetite and blood sugar levels.
• Good for skin health and healing
  Zinc has anti-inflammatory and antibacterial properties that help in tissue repair, wound healing, acne treatment and collagen formation. It also promotes DNA and protein synthesis which helps in skin rejuvenation. Thus, aiding in improving skin health.
• Healthy for the digestive system
  Zinc has a role in helping 100s of different enzymes to perform their functions smoothly. It acts as a cofactor in lots of gastrointestinal activities. This means the body can not digest and absorb the vital elements without it.
• Maintain hormone balance
  Experts believe that zinc helps in women with PCOS (polycystic ovarian syndrome). It also helps in hormone balance and hormone regulation.
• Good for reproductive health
  Zinc level significantly influences the reproductive health and egg quality in females. It aids in the production of hormones like oestrogen and progesterone which are essential for fertility and the menstrual cycle.
• Post-menstrual syndrome (PMS) relief
  Zinc is beneficial for females with PMS. it may provide relief with the PMS symptoms, including cramping, bloating and mood swings.

What are the best food sources of zinc?
Legumes (chickpeas, lentils and beans), seeds (sesame and flax), nuts (cashews and almonds), dairy products (cheese and milk), eggs and whole grains (wheat, quinoa, rice and oats) are good sources of zinc.

How much zinc is required and safe for a woman per day?
The recommended daily allowance of zinc for teen females is 9 mg. And for adult females, it is anywhere around 8 mg. Those who are pregnant and breastfeeding may require more - around 11 to 12 mg.