Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
The body needs a variety of vitamins and minerals to function properly. One essential mineral is zinc, which is a co-factor for hundreds of enzymes and is involved in many important processes in the body, including immune function, wound healing and skin health (1). Factors such as travel, stress, dietary changes and increased exposure to germs can make maintaining adequate zinc levels particularly important. Whether you’re preparing for a long-haul flight, trying to keep your skin clear, or simply hoping to avoid seasonal bugs, zinc may be one of the most important nutrients you’re not getting enough of.
What is Zinc and Why Does the Body Need it?
Zinc is a trace element that is found naturally in a variety of foods and is also available as a dietary supplement. It plays an essential role in many processes throughout the body, including growth and development, wound healing, immune function and the production of new cells and proteins (2). Since our bodies have no specialised zinc storage system, it is important we get it every day through diet or as supplements. Most people can meet their zinc requirements through a balanced diet that includes foods such as meat, shellfish and dairy products (3).
Zinc Benefits for Immunity
How Zinc Supports the Immune System
The immune system relies on zinc to support both innate and adaptive immune responses. Innate immunity, our first line of defence against pathogens, depends on zinc for the proper functioning of natural killer cells, neutrophils and macrophages (4, 5). These cells require adequate zinc levels to identify and eliminate foreign invaders effectively. Zinc is also essential for adaptive immunity, the body’s targeted defence system, as T cells and B cells cannot function optimally without sufficient zinc (6).
Protects Against Oxidative Stress
Zinc’s antioxidant properties further support immune health by protecting immune cells from oxidative stress generated during inflammation. The mineral is a component of superoxide dismutase, an important antioxidant enzyme, and helps stabilise cell membranes against free radical damage (4, 7). Laboratory studies suggest that zinc may inhibit the replication of certain respiratory viruses, although clinical evidence for zinc in preventing or treating the common cold remains mixed (6).
Even marginal zinc deficiency can impair immune function, potentially increasing susceptibility to infections. While zinc deficiency is uncommon in the UK, older adults, vegetarians and individuals with malabsorption conditions may be at higher risk of suboptimal zinc status.
Zinc Benefits for Skin Health
Acne Support
Zinc is one of the most widely studied nutrients for acne management (8). Its anti-inflammatory and antibacterial properties may help reduce the redness and irritation associated with moderate to severe acne. Some studies also suggest that zinc may help improve wound repair and reduce the appearance of acne scars (9).
Wound Healing
Wound healing is a complex physiological process that restores the skin’s protective barrier following injury. Zinc is especially important for restoring the protective epithelial barrier and regaining tissue volume and strength (10). Wound healing is closely related to inflammatory and immune responses. Zinc plays an important role in wound healing through its immunomodulatory functions and deficiency has been found to cause a delay in the wound healing process (11).
Skin Barrier Protection
Zinc contributes to maintaining the integrity of the skin barrier and helps protect skin cells from oxidative stress. As a component of antioxidant enzymes such as superoxide dismutase, zinc helps neutralise free radicals that can damage skin cells and accelerate visible signs of ageing (12). Maintaining adequate zinc status may therefore support overall skin health and resilience.
Why Zinc Matters When Travelling
Increased exposure to germs
When travelling, especially abroad, you will often find yourself in crowded areas such as airports. This places people in close proximity to one another, increasing the likelihood of exposure to pathogens.
Dietary disruptions
Travelling often involves consuming unfamiliar, which may lead to a lower intake of nutrient-rich foods. There is also an increased risk of food poisoning if food is improperly handled or cross-contamination occurs.
Stress and fatigue
Jet lag, poor sleep, and busy itineraries can place additional strain on the immune system. Moreover, travel can disrupt daily routines, further affecting normal sleep patterns.
Nutritionist advice
From the above points, it is therefore important to prioritise zinc rich meal before and during travelling. This includes foods such as red meat, shellfish, chickpeas, lentils, nuts, seeds and dairy foods.
If you do struggle to intake enough zinc from diet, a zinc supplement may help ensure the body is topped up with the amount of zinc it needs. The following zinc supplement provides a good level of zinc and is easy for the body to recognise, break down and absorb – https://naturesfix.co.uk/product/llz1-zinc-250ml-lipolife/
Signs You May Not Be Getting Enough Zinc
Symptoms of Zinc Deficiency
Common symptoms include:
- Diarrhoea
- Getting sick often
- Growth that’s slower than expected
- Hair loss
- Nail changes
- Lack of energy
- Loss of appetite
- Slow wound healing (14)
Groups that are at higher risk of developing a zinc deficiency include:
- Vegetarians and vegans
- Older adults
- People with digestive disorders
- Individuals with restrictive diets
Best Food Sources of Zinc
Animal sources
- Red meat: meat is an excellent source of zinc, especially red meat including beef, lamb and pork.
- Shellfish: a healthy, low-calorie source of zinc. Oysters, shrimp and mussels are all good sources.
- Dairy: cheese and milk are two notable sources. They contain high amounts of bioavailable zinc, making it easier for the body to absorb.
- Eggs: contain a moderate amount of zinc and can help meet your daily target
Plant sources
- Legumes: chickpeas, lentils and beans contain substantial amounts of zinc
- Seeds: a nutrient-rich addition to your diet and can help increase your zinc intake. Examples include hemp, pumpkin, squash and sesame seeds (15).
- Nuts: pine nuts, cashews and almonds can boost zinc intake. A 1 ounce serving of cashews contains 15% of the DV for males and 21% for females (16).
Conclusion
Zinc is essential for maintaining immune defences, as T cells and B cells cannot function properly without sufficient zinc. It also contributes to healthy, resilient skin by helping to reduce acne and supporting the skin’s barrier. Additionally, zinc may help to support immune function during periods of dietary disruption and assist the body to cope with the effects of jet lag, which may be beneficial to those who are travelling.
From fighting off seasonal bugs to helping your skin recover and supporting wellness on the move, zinc earns its place as a small nutrient with a surprisingly big impact.
References
- https://www.medichecks.com/blogs/nutrition/what-is-zinc-and-why-is-it-important?srsltid=AfmBOorjzG0N8WzhrQstSVBUL4p9epa2EZbZGXwnSwbHylrZJjhA3G3Q
- https://www.nhs.uk/conditions/vitamins-and-minerals/others/
- https://ada.com/micronutrients/zinc/
- https://pubmed.ncbi.nlm.nih.gov/27021581/
- https://pubmed.ncbi.nlm.nih.gov/37111285/
- https://www.boltpharmacy.co.uk/guide/how-does-zinc-help-the-immune-system
- https://pubmed.ncbi.nlm.nih.gov/39508885/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4120804/
- https://www.healthline.com/health/beauty-skin-care/zinc-for-acne#oral-or-topical-zinc
- https://www.ncbi.nlm.nih.gov/books/NBK518964/
- https://academic.oup.com/burnstrauma/article/doi/10.1186/s41038-016-0044-x/5670974?login=false
- https://cityskinclinic.com/zinc-benefits-skin/
- https://www.naturesaid.co.uk/blog/top-10-zinc-benefits/?srsltid=AfmBOoqPEUktksMzIQREhkilMkBx9v_ZLrgSbS6Zm6KlpO8ZH63-7y3e
- https://my.clevelandclinic.org/health/diseases/zinc-deficiency
- https://www.healthline.com/nutrition/best-foods-high-in-zinc#TOC_TITLE_HDR_7
- https://fdc.nal.usda.gov/food-details/170162/nutrients
