Dana H
Zinc is super important for a tennis player’s 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 aren’t getting enough zinc in our diets, there can be some serious risks to our health. Let’s dive in and learn more.
Zinc is a trace mineral, meaning we only need a tiny bit to be healthy. If you’re 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, it’s easy to overlook, but it’s super important for how our body works. Even a mild zinc deficiency can cause problems.
The following is what zinc does for the body—and 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 don’t get enough, our immune system won’t work as well, and we’ll 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 don’t 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 isn’t 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 don’t get enough, our bodies can’t 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 😳) of those symptoms during an important match or tournament?
Zinc helps you taste your food.
Zinc is also essential for our sense of taste. It’s 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 “bud” 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 – bring it on!
Zinc keeps your metabolism going strong.
Zinc helps metabolize protein, carbs, and fat, so if we don’t 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 you’re experiencing symptoms of a zinc deficiency, like delays in wound healing, changes in cognitive function, and gut issues, it’s important not to immediately start taking supplements. Since we only need a small amount of this mineral, it’s 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 it’s super important to make sure we’re getting enough of it in our diet.