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Zinc – Zinc Benefits, Source, and Importance

Zinc! – The minerals or nutrients we are having in our day-to-day food items assist our body in carrying out numerous body operations wisely. This bluish-grey mineral is one of the most important nutrients more commonly found in a large variety of fruits, vegetables, and supplements. 

Not only as a mineral but zinc is also utilized in the form of sheets and it is also a good conductor of electricity. So in human life, the uses of zinc are multiple but the primary is to uplift normal health and shield the body from being diseased. 

In this segment, you’ll get to know the whole about zinc including its health benefits, sources, recommended dosage, and deficiency effects. After reading this article, you will be able to get enough quantities of zinc in your daily meal by adding zinc-rich foods. Let’s go. 


Zinc, also known as an essential trace element is a valuable nutrient playing various vital roles in the body. Even small amounts of zinc are important for human health and overall body welfare. 

Our body is not capable of creating or storing zinc on its own, so it is required to be obtained by consuming zinc-rich foods or supplements. 

Zinc is critical for supporting the immune system to invading sickness causing bacteria, viruses, fungi, or various other micro-organisms. The human body also needs zinc to produce proteins and DNA, the genetic material present in all cells. Besides this, zinc is highly beneficial in pacing up the wound healing mechanism and enhancing the proper senses of smell and taste. 


Similar to various other nutrients, zinc is essential for the healthy growth and maintenance of the human body. Enough quantities of zinc are advantageous for whole body organs as it assists in their normal functioning without any interruption. Moreover, a variety of chronic or annoying health-related disorders can also be handled with the intake of zinc. Here is the list of health benefits that can be achieved with a sufficient intake of zinc. Take a look.

  • Strengthen your immune system and increase its potency to invade disease-causing pathogens.
  • Fastens the wound healing mechanism
  • Minimize the risk of several age-related diseases such as weak eyesight, abnormal mental health, etc.
  • Treat acne, pimples, and other skin infections
  • Reduce inflammation in the whole body
  • Treat common cold
  • Prevent depression, stress, and anxiety
  • Regulate blood sugar levels
  • Enhance the ability to taste and smell
  • Inhibit the development of pneumonia
  • Provide protection from sickle cell disease

Above are the major benefits of the zinc mineral. Alongside, zinc is also involved in performing a wide range of activities and functions of the organs. Zinc ensures their healthy functioning and promotes their normal health naturally.


To fulfill the requirement of zinc in the body, consumption of zinc rich foods is the best method. Food items are natural sources of zinc and knowing about the list of those foods is necessary for avoiding any deficiency of zinc. 

Foods richest in zinc are:

  • Nuts and seeds: Hemp seeds, cashews, and pumpkin seeds, etc.
  • Legumes: Kidney beans, black beans, lentils, and chickpeas, etc
  • Fish: Salmon, sardines, flounder, and sole.
  • Poultry: Chicken and turkey
  • Meat: Bison, lamb, pork, and beef
  • Shellfish: Clams, lobster, mussels, crab, and oysters
  • Whole grains: Brown rice, quinoa, oats, etc
  • Eggs
  • Dairy products: Cheese, yogurt, and milk
  • Certain vegetables: Beet greens, asparagus, peas, kale, and mushrooms


Why zinc is important? Can’t you live without this nutrient? You might think of these factors. The thing you need to know is that you can survive without zinc but can’t enjoy a healthy life. 

Zinc is important for calming down inflammation, boosting immune power, reducing the risk of age-related disorders, accelerating the healing processes, and treating acne, pimples, or other skin infections. 

Zinc reduces oxidative stress and the levels of several inflammatory proteins also that can induce inflammation in your whole body. This inflammation can irritate you and interfere with your daily routine activities. 

Also, the sufficient intake of zinc may lower the chances of the common cold by up to 33%.

So, we can conclude that zinc is an important nutrient for uplifting the overall bodily functions and maintaining the health of body organs. 


Getting good amounts of zinc every day is mandatory for the body. Taking too much or too little zinc may show a negative impact on our health. That’s why knowing about the recommended daily dose of zinc is an important fact to avoid any complications associated with abnormal quantities of zinc. 

The requirement of zinc may vary from person to person depending on the age factor. You can know about your normal zinc requirement by studying the following table:

0 to 6 months4 mg
Infants 7 to 12 months5 mg
Children 1 to 3 years7  mg
Children 4 to 8 years12 mg
Children 9 to 13 years23 mg
Teens 14 to 18 years34 mg
Adults40 mg


Zinc is required for DNA synthesis, growth, metabolism, and immune functioning. The quantity of this worthwhile mineral is necessary to be maintained for preventing any health issue linked with the deficiency of zinc. You can consume the above-mentioned food items that will accomplish the zinc levels in your body. All these food items are the richest sources of zinc.

If you feel any health issues regarding zinc shortage or another disease, immediately visit your doctor’s clinic or you can also consult an experienced Ayurveda doctor online by dialing +917743002519 or visit

Currently, we are providing free-of-cost consultations to worldwide patients. Grab this golden opportunity to recover your normal health. 

About Dr. Ranjana Kaushal

Dr. Ranjana Kaushal (MD Ayurveda) has 11 years of experience in the field of Ayurveda. Right now she is working as an Ayurveda consultant with Life Aveda. She has immense knowledge about herbs, their uses, and formulations. She has published articles related to many herbs and diseases in an international journal. She is also a degree holder in yoga and naturopathy. Read More..

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