Zinc Benefits for Body, Eyes, Immune System #AMCoffee

Zinging Through Life With Zinc
Reminders that Make A Difference


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We all love seeing how quickly our scratches and wounds heal, any minor and severe infections go away. The credit for the part of that process belongs to a trace mineral in our body called ZINC. I remember how I relied on the zinc ointment to treat my baby’s diaper rash! And with the cold and flu season, I always get zinc lozenges that play preventative role against bugs before they unleash their full-blown attach on our body, starting with a throat!

Zinc is a powerful antioxidant and aids in cell division, promoting anti-aging properties for the entire body! Without zinc, it would be impossible to live a healthy ample life. In countries where zinc deficiency is prevalent do call for supplementation.

The groups of population in this country that are considered in a higher risk group to get zinc deficiency are athletes who exert their bodies and need replenish their systems with vitamins and minerals; vegans and vegetarians who exclude the foods of animal source in their diet; people who over-consume iron supplements; those with gastrointestinal problems; those who take diuretics; and alcoholics. All these population groups have one thing in common – their bodies experience a flush-out of vitamins and minerals of their bodies due to their life’s situation or activities.

You may already know and use the knowledge of zinc in your own life. The purpose of each AM Coffee is to remind you about the “old” knowledge and dig out something less known to empower you even stronger in your daily life.

Here are some of the important ZINC roles in our body.

  • Zinc is a powerful antioxidant
  • Boosts Eye Health
  • Promotes Wound Healing
  • Promotes Heart Health
  • Aids in Nutrient Absorption
  • Promotes Muscle Growth and Repair
  • Balances Hormones
  • Supports Reproductive Health

In this country zinc deficiency is very rare, as we all receive the necessary amount from our ample diets. Here are the top foods that feed us zinc. Reach out for these sources and enjoy the variety of them, from animal to plant origin.

The recommended amount of zinc needly in your daily diet is 8 milligrams per day for women; 11 milligrams per day for men. Take a look at some foods with the Daily Recommended Value (DV) of ZINC in them.

Grass-Fed beef 100 grams: 4.5 milligrams (30% DV)
Kefir and yogurt 1 cup: 1.4 milligrams (10% DV) (values vary)
Lamb 3 ounces: 6.7 milligrams (45% DV)
Garbanzo beans 1 cup: 2.5 milligras (17%DV)
Pumpkin seeds 1 cup: 6.6 milligrams (44% DV)
Cashews 1 ounce: 1.6 milligrams (11% DV)
Cocoa powder 1 ounce: 1.9 milligrams (13% DV)
Chicken 100 grams: 1 milligram (7% DV)
Mushrooms 1 cup: 1.4 milligrams (9% DV)
Spinach 1 cup: 1.4 milligrams (9% DV)

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  1. Laura, Celebrate Woman Today says

    AM COFFEE – Sign In! HELLO, Everyone!

    From the foods rich in ZINC, what are your favorites?

    Today’s post is about important reminder: To celebrate our overall well-being, we need to reach out into different foods to invite more vitamins and minerals and micronutrients into our life.

    So happy to see you today here! Come over when you can. AM Coffee is for early birds and not-so, too! It is open all-day-long, as we do have different schedules we live with.

    Stay with us every morning, win prizes, but mostly, make awesome friends!

    Subscribe HERE to AMCoffee Daily.

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    • Good morning!

    • Katrina Angele says

      Interesting it helps your body heal. Never put 2 and 2 together but makes sense now that I really think about it. I really only enjoy chicken and yogurt from the list above but I can manage to force myself to eat the other stuff. I am picky and do not like a lot of foods but I can still stomach them at least. good if it’s healthy for me I guess! lol

  2. Laura, Celebrate Woman Today says
  3. Laura, Celebrate Woman Today says


    Why To Take ZINC?

    Zinc has become a popular treatment for the common cold. Some studies have found that zinc lozenges may reduce the duration of cold, perhaps by as much as 50%, and may reduce the number of upper respiratory infections in children.

    Zinc helps fight infection and heal wounds. However, if you already have enough zinc from your diet, it is not clear that getting even more — from supplements — has a benefit.

    Topical zinc is used to treat diaper rash and skin irritations. Zinc has also been shown to help with ulcers, ADHD, acne, sickle cell anemia, and other conditions.

    In addition, zinc has also been studied as a treatment for herpes, high cholesterol, rheumatoid arthritis, HIV, and more. However, the evidence of zinc’s benefit for these conditions is inconclusive.

    Zinc may be part of an effective treatment for age-related macular degeneration, but more proof is needed.

    • My husband swears by it. He takes an extra supplement beyond regular multi-vitamin. I just never have.

    • Amanda Alvarado says

      I didn’t know that zinc could help with colds – now I know what to take when I have a cold!

      • Laura, Celebrate Woman Today says

        I discovered ZINC lozenges a decade ago and use them every season now! I swear by them, as my entire family benefit from them.
        Once a slight early sign of sore throat appears – I am giving these lozenges to my kiddos.
        FYI: When you use them, there may be temporary loss of flavor tasting. It’s normal with zinc products and goes away fairly quickly. But I love them!
        The brand to go to is Cold-Eeze Cold Remedy. They’re the innovator and among the first in the market with these lozenges.
        Check your Publix, Safeway, Smith’s stores, they should be there in the Pharmacy department!

    • Katrina Angele says

      I wonder if it would help with my adult acne? nothing is really working right now. Stress does not help either!! Hahha

  4. Laura, Celebrate Woman Today says

    am coffee

    Recommended Daily Values for ZINC

    Source webMD

    To avoid irritating the stomach, take zinc with food. For the common cold, zinc lozenges — 10 mg to 15 mg daily — are supposed to be started within 24 hours of the onset of cold symptoms. Then, take the zinc lozenges every two to three hours until the symptoms go away.

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  5. Laura, Celebrate Woman Today says


    Risks, Side-Effects, Medicine Interactions with ZINC

    Side effects
    Zinc supplements can irritate the stomach and mouth. Zinc lozenges can alter your sense of smell and taste for a few days. If taken long-term, zinc lozenges may lower copper levels in the body. Zinc nasal sprays have been associated with a loss of smell, which may be permanent.

    Zinc may interact with some medicines such as birth control pills and some antibiotics. Zinc can also interact with other supplements, such as calcium, magnesium, copper, and iron. If you take daily medicine or supplements, ask your health care provider about taking zinc.

    People who are allergic to zinc, have HIV, or have hemochromatosis should not take zinc supplements without talking to their doctor first. Too much zinc can cause fever, cough, nausea, reduced immune function, mineral imbalances, cholesterol changes, and other issues. In pregnant women, high doses may harm the fetus.

    • A lot of factors for me to consider here.

      • Laura, Celebrate Woman Today says

        What’s nice is that ZINC deficiency is very rare in this country.
        Unless a person has some ailments, any supplementation must be discussed with their doctor.
        But an overall healthy person gets all the recommended daily values of ZINC via foods and fortified foods.
        Taking ZINC supplements should be considered when a person does know that s/he is deficient in this trace mineral.
        Just having a bowl of spinach can get you the zinc you need!

    • Amanda Alvarado says

      From what I’ve read though, you need more zinc when you have a cold to help get over it faster. Is this because your body is using the zinc to help you heal so you need more of it?

    • Katrina Angele says

      Never good for too much of a good thing!

  6. Laura, Celebrate Woman Today says


    Eyes And Zinc – What Is The Connection?

    You have high levels of the mineral in your macula, part of the retina. Zinc helps vitamin A create a pigment called melanin, which protects your eye. Though zinc deficiency makes seeing at night more difficult, zinc supplementation does not necessarily help you see better at night)

    There is some evidence that zinc supplements slow the progressoin of age-related macular degeneration (AMD), a change in eyesight that comes with age.

    Check out this post on Night Vision.

    Check this post on Macular Degeneration Risks.

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