Did you know Brazil nuts have higher concentrations of magnesium, copper, and zinc than most other nuts, although the exact amounts of these nutrients can vary depending on climate and soil, as previously noted. Here Jillian Kubala, MS, RD, HealthLine.com, reflects on everything you need to know about zinc:

“Zinc is a nutrient that plays many vital roles in your body.

Because your body doesn’t naturally produce zinc, you must obtain it through food or supplements.

This article explains everything you need to know about zinc, including its functions, health benefits, dosage recommendations and potential side effects.

What Is Zinc?

Zinc is considered an essential nutrient, meaning that your body can’t produce or store it.

For this reason, you must get a constant supply through your diet.

Zinc is required for numerous processes in your body, including (1):

• Gene expression
• Enzymatic reactions
• Immune function
• Protein synthesis
• DNA synthesis
• Wound healing
• Growth and development

Zinc is naturally found in a wide variety of both plant and animal foods.

Foods that don’t naturally contain this mineral, such as breakfast cereals, snack bars and baking flour, are often fortified with synthetic forms of zinc.

You can also take zinc supplements or multi-nutrient supplements that provide zinc.

Because of its role in immune function, zinc is likewise added to some nasal sprays, lozenges and other natural cold treatments.

Role in Your Body

Zinc is a vital mineral that your body uses in countless ways.

In fact, zinc is the second-most-abundant trace mineral in your body — after iron — and is present in every cell (2Trusted Source).

Zinc is necessary for the activity of over 300 enzymes that aid in metabolism, digestion, nerve function and many other processes (3Trusted Source).

In addition, it’s critical for the development and function of immune cells (4Trusted Source).

This mineral is also fundamental to skin health, DNA synthesis and protein production (5Trusted Source).

What’s more, body growth and development relies on zinc because of its role in cell growth and division (6Trusted Source).

Zinc is also needed for your senses of taste and smell. Because one of the enzymes crucial for proper taste and smell is dependent on this nutrient, a zinc deficiency can reduce your ability to taste or smell (7Trusted Source).

Food Sources

Many animal and plant foods are naturally rich in zinc, making it easy for most people to consume adequate amounts.

Foods highest in zinc include (32):

• Shellfish: Oysters, crab, mussels, lobster and clams
• Meat: Beef, pork, lamb and bison
• Poultry: Turkey and chicken
• Fish: Flounder, sardines, salmon and sole
• Legumes: Chickpeas, lentils, black beans, kidney beans, etc.
• Nuts and seeds: Pumpkin seeds, cashews, hemp seeds, etc.
• Dairy products: Milk, yogurt and cheese
• Eggs
• Whole grains: Oats, quinoa, brown rice, etc.
• Certain vegetables: Mushrooms, kale, peas, asparagus and beet greens

Animal products, such as meat and shellfish, contain high amounts of zinc in a form that your body easily absorbs.”

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Read More … Article Source: https://www.healthline.com/nutrition/zinc#sources