Dana H
Zinc is super important for a tennis playerโs health, and we need it for tons of body functions, like keeping our immune system strong, regulating blood sugar, and maintaining metabolism. The great thing is that we only need a little bit of this trace mineral to get all the amazing benefits it offers. But, if we arenโt getting enough zinc in our diets, there can be some serious risks to our health. Letโs dive in and learn more.
Zinc is a trace mineral, meaning we only need a tiny bit to be healthy. If youโre a woman over 19, you need eight milligrams of it a day; pregnant women need 11 milligrams, and breastfeeding women need 12 milligrams.
You can get zinc from foods like oysters, poultry, and oats or from supplements. Because we only need a small amount, itโs easy to overlook, but itโs super important for how our body works. Even a mild zinc deficiency can cause problems.
The following is what zinc does for the bodyโand what happens when your tank is low.
Zinc helps to maintain a healthy immune system.
One of the reasons why this mineral is important is that it helps our immune system fight off toxins and foreign substances. It works by helping create T-cells, which fight off virus-infected and cancerous cells, and some research suggests it can also help reduce inflammation.
If we donโt get enough, our immune system wonโt work as well, and weโll be more likely to get sick. Not great, especially if you like to play tennis a few times every week.
It keeps your blood sugar stable.
Zinc also indirectly helps regulate our blood sugar levels by playing a role in the synthesis, storage, and release of insulin in the pancreas. Some studies even suggest that it can be used to treat diabetes.
If we donโt get enough of this mineral, our insulin levels can be affected, leading to changes in appetite and blood sugar levels.
Zinc helps your body heal.
Zinc also helps with blood clotting, which is super important for healing scrapes and cuts. If you notice that your body isnโt healing as quickly as it should, a zinc deficiency might be to blame.
It keeps your digestion running smoothly.
Zinc works with proteins in our organs to help nearly 100 different enzymes with different processes, including digestion. A 2016 study showed that if we donโt get enough, our bodies canโt digest food or absorb nutrients properly. This can cause symptoms like nausea, vomiting, or diarrhea, which can be mistaken for a gluten intolerance. Can you imagine experience one (or all ๐ณ) of those symptoms during an important match or tournament?
Zinc helps you taste your food.
Zinc is also essential for our sense of taste. Itโs found in a protein in saliva called gustin, which is crucial for taste perception. A deficiency of this mineral can cause abnormal taste bud development and loss of taste. The best way to nip this in the โbudโ is to practice mindful healthy eating.
It might help you pay attention.
Research has also shown that our zinc levels may affect our ability to focus or concentrate. Some studies have seen changes in behavior when people with deficiencies ate zinc-rich foods. If this mineral can help me focus on my game โ bring it on!
Zinc keeps your metabolism going strong.
Zinc helps metabolize protein, carbs, and fat, so if we donโt get enough, we can experience reduced energy and sluggishness. One study even found that zinc supplements can actually help with weight loss.
What are the symptoms of a zinc deficiency?
If youโre experiencing symptoms of a zinc deficiency, like delays in wound healing, changes in cognitive function, and gut issues, itโs important not to immediately start taking supplements. Since we only need a small amount of this mineral, itโs easy to overdo it and see adverse effects.
Instead, try to eat more zinc-rich foods like legumes, nuts, and seeds to get all the benefits. Zinc deficiency can affect our whole body, so itโs super important to make sure weโre getting enough of it in our diet.