The Health Benefits of Watermelon: Nutrition, Facts, Safety - Verywell Health

Watermelon is a large, round or oval fruit with a green rind and juicy red or pink flesh. It has a sweet taste and may or may not have seeds, depending on the variety.

Thanks to its high water content and abundance of health-promoting nutrients, watermelon not only quenches thirst but also can support weight maintenance, eye health, and muscle recovery.

This article explores the health benefits of watermelon.

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Watermelon Nutrition

A 1-cup serving of diced watermelon has the following nutrition profile in grams (g), milligrams (mg), micrograms (mcg), or percent of Daily Value (% DV):

• Calories: 46
• Protein: 0.9 g
• Fat: 0.2 g
• Carbohydrates: 11.5 g
• Fiber: 0.6 g
• Sugar: 9.4 g
• Vitamin C: 12.5 mg: 14% DV
• Vitamin A: 43 mcg: 5% DV

Watermelon is reasonably high in vitamin C, which acts as an antioxidant and supports immune health, wound healing, and healthy growth and development.

Watermelon is a natural source of lycopene, known for its potential to reduce the risk of prostate cancer and heart disease. It's also a source of citrulline, which can help increase blood flow and may benefit exercise performance.

Health Benefits of Watermelon

Watermelon promotes hydration and may support weight maintenance, eye health, muscle soreness, and more.

Keeps You Hydrated

Your body uses water to remove waste, lubricate your joints, and maintain temperature. If too much fluid is lost and not taken back in, dehydration can set in, causing symptoms like fatigue, dizziness, dry mouth, and confusion.

Watermelon contains 91% water, making it a great food to help you stay hydrated.

Maintain Your Weight

With its high water content and low caloric density, watermelon may help promote satiety and support weight management.

A small study found consuming watermelon daily can promote greater satiety than a low-fat cookie snack for up to 90 minutes after consumption. Participants also experienced weight loss, as well as improvements in the following risk factors for heart disease:

Supports Eye Health

Watermelon is a good source of vitamin C. Observational studies found that higher vitamin C may reduce the risk of cataracts (when the normally clear eye's lens becomes cloudy).

The vitamin A in watermelon also is essential for healthy eye development especially in retina health, dim-light vision, and color vision.

Boosts Immune System

Vitamin C has long been recognized as crucial for immune system function. Insufficient vitamin C intake may lead to impaired immunity and a higher risk of infections. The citrulline in watermelon has potential antioxidant and vasodilation (widening of blood vessels) roles in our bodies.

Relieves Muscle Soreness

The citrulline in watermelon can boost nitric oxide production and reduce ammonia levels. Nitric oxide improves blood flow, increasing oxygen delivery to the muscles. This may help improve exercise performance and reduce muscle soreness after training. High ammonia levels can lead to muscle fatigue and lactate buildup, resulting in muscle soreness.

Although more research is needed, participants in one small study found improvements in recovery heart rate and muscle soreness 24 hours after consuming natural watermelon juice.

Aids Skin Health

Several nutrients in watermelon can support skin health. Vitamin C is mandatory for producing collagen, a protein that keeps your joints healthy and your skin plump and firm. Lycopene may also help protect the skin against damage caused by ultraviolet (UV) radiation from the sun.

Improves Digestion

Watermelon's high water content and small amount of fiber make it potentially beneficial for digestive health. Water is vital to digestion because it keeps food moving through the intestines and helps break down food so your body can absorb the nutrients it needs.

Fiber is a nondigestible carbohydrate important for preventing constipation and keeping you regular. It helps clean out bacteria and other buildup in your digestive tract to improve gut health.

Side Effects of Eating Watermelon

If you have digestive issues, diabetes, or migraines, you may want to avoid or limit watermelon in your diet. Some side effects include:

• Digestive issues: Watermelon is considered a high FODMAP (fermentable oligo-, di-, monosaccharides, and polyols) food because it contains large amounts of oligosaccharides (fructans), monosaccharides (fructose), and polyols. These sugars are poorly absorbed by the small intestine if you have irritable bowel syndrome (IBS) or IBS-related symptoms, which may lead to cramping, bloating, diarrhea, gas, or constipation.
• Diabetes: Watermelon has a low glycemic load of just 4, which means it is unlikely to significantly impact blood sugar levels when consumed in moderation. However, people with diabetes should be mindful of their portion sizes and stick with three-quarter-cup to 1-cup servings.
• Migraines: The fruit may trigger migraine headache attacks in some people prone to migraines, although the exact reason remains unclear.
• Skin discoloration: Excessive daily consumption of watermelon may lead to a rare skin condition called lycopenemia, a variant of carotenemia that can result in red or orange skin discoloration.

Can You Be Allergic to Watermelon?

While watermelon allergy is rare, it can occur in people with pollen allergies, especially those allergic to ragweed or grass pollen. The protein in watermelon resembles those found in pollen and confuses your immune system, resulting in symptoms such as itching. This is called oral allergy syndrome (OAS).

Are Watermelon Seeds or Rinds Good for You?

Watermelon seeds are relatively low in calories yet high in nutrients. A 1-ounce (28 gram) serving of watermelon seed kernels includes many nutrients, such as protein, phosphorus, magnesium, iron, and zinc. Watermelon seeds are often roasted to create a crispy, nutrient-rich snack.

The watermelon's often overlooked rind (green outer layer) is a good source of fiber and contains other essential nutrients like potassium and antioxidants. You can eat watermelon rind raw or incorporate it into baked dishes and stir-fries. When raw, it has a taste similar to that of a cucumber.

Is It Safe to Go on a Watermelon Diet?

The watermelon diet is a low-calorie detox diet that claims to offer quick weight loss. However, no clinical trials have confirmed a relationship between the watermelon diet and weight loss or other health benefits.

While there is no upper limit on the amount of watermelon a person can consume daily, consuming around 2 cups of fruit daily is generally recommended. This 2-cup serving will meet the recommended daily fruit intake.

However, a balanced diet should include various types and colors of fruits, providing your body with a broad range of beneficial plant compounds.

Summary

Watermelon is a hydrating fruit containing vitamins A and C, lycopene, and citrulline. It may promote exercise recovery, aid in weight management, improve digestion, and support eye health. However, additional research is needed to confirm these benefits. Individuals with migraines or digestive issues such as IBS may want to be mindful of their watermelon consumption as it may trigger symptoms.

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Almond milk yogurt tops the list in a nutritional comparison of plant-based and dairy yogurts - News-Medical.Net

In a nutritional comparison of plant-based and dairy yogurts, almond milk yogurt came out on top, according to research led by a University of Massachusetts Amherst food science major.

"Plant-based yogurts overall have less total sugar, less sodium and more fiber than dairy, but they have less protein, calcium and potassium than dairy yogurt," says lead author Astrid D'Andrea, a graduating senior whose paper was published May 25 in a special issue of the journal Frontiers in Nutrition titled Food of the Future: Meat and Dairy Alternatives. "But when looking at the overall nutrient density, comparing dairy yogurt to plant-based yogurt, with the nutrients that we looked at, almond yogurt has a significantly higher nutrient density than dairy yogurt and all other plant-based yogurts."

Working in the lab of senior author Alissa Nolden, a sensory scientist and assistant professor of food science, D'Andrea was interested in comparing the nutritional values of plant-based and dairy yogurts, an area of research she found lacking. Driven by concerns over environmental sustainability and eating less animal-based food products, the plant-based yogurt market is expected to explode from $1.6 billion in 2021 to $6.5 billion in 2030.

"Plant-based diets are gaining popularity, especially in American culture, but just because it's plant-based doesn't mean it's more nutritious," says D'Andrea, of Hazlet, N.J., who is heading to graduate school in food science at Penn State. "There has to be specific research that answers that question."

D'Andrea collected nutritional information for 612 yogurts, launched between 2016 and 2021, using the Mintel Global New Products Database, accessed through UMass Libraries. She used the Nutrient Rich Foods (NRF) Index, which assigns scores based on the nutrient density of foods. "This allowed us to compare the nutritional density of the yogurts based on nutrients to encourage (protein, fiber, calcium, iron, potassium, vitamin D) and nutrients to limit (saturated fat, total sugar, sodium)," D'Andrea writes in her paper.

The researchers chose the NRF model based on the nutritional benefits of dairy yogurt, which provides a complete protein, something plant-based products are unable to do.

Of the 612 yogurts analyzed, 159 were full-fat dairy, 303 were low- and nonfat dairy, 61 were coconut, 44 were almond, 30 were cashew and 15 were oat. The researchers used the NRF Index to rank the yogurts from the highest to lowest nutrient density: almond, oat, low- and nonfat dairy, full-fat dairy, cashew and coconut.

D'Andrea attributed the high scores of almond and oat yogurts to their low levels of total sugar, sodium and saturated fat. She and Nolden say the study's findings can inform the food industry on ways to improve the formulation and nutritional composition of plant-based yogurts.

One option the researchers offer is creating a hybrid yogurt that is both plant- and dairy-based. This will add protein, vitamin B12 and calcium while still minimizing total sugar, sodium and saturated fat.

Going from dairy all the way to plant-based is a big change. There are changes in the nutritional profile, and there's change in the sensory profile, which might prevent consumers from trying it."

Alissa Nolden, senior author, sensory scientist and assistant professor of food science

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In fact, a recent study conducted in the Nolden lab led by former UMass Amherst visiting researcher Maija Greis investigated consumer acceptance of blended plant-based and dairy yogurt and found that people preferred the blended yogurt over the plant-based one.

"Blending provides advantages," Nolden says. "It provides a complete protein, and the dairy part helps to form the gelling structure within the yogurt that so far we are unable to replicate in a plant-based system."

The UMass Amherst team says further research is warranted, based on their findings that suggest a way to maximize the nutrition and functional characteristics of yogurt.

"If we can blend plant-based and dairy yogurt, we can achieve a desirable sensory profile, a potentially better nutritional profile and have a smaller impact on the environment," Nolden says.

University of Massachusetts Amherst

Journal reference:

D’Andrea, A. E., et al. (2023) A comparison of the nutritional profile and nutrient density of commercially available plant-based and dairy yogurts in the United States. Frontiers in Nutrition. doi.org/10.3389/fnut.2023.1195045.

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How fermentation is changing the wellness and nutrition market - Nutritional Outlook

It’s hard to find a better embodiment of the maxim “What’s old is new again” than fermentation—a practice so prevalent across time and space that some identify our ability to harness it as part of what makes us human.

And while that’s a juicy question for the historians to contemplate, what’s more relevant to those in the health-and-wellness industry is the “moment” that fermentation is now enjoying both as an au courant culinary trend and as an engine of innovation whose fruits promise to improve not just food quality but human health and the health of the planet alike.

So is it fair to say that fermentation’s becoming the hottest technology in the wellness biz? Not exactly, says Paul Altaffer, chief innovation officer, RFI Ingredients (Orangeburg, NY). “We’d say it’s not becoming a hot technology, but that it’s been one all along,” he surmises. “It’s an ancient practice that’s being rediscovered.” And it’s about time.

Culture of Health

Fermentation’s time has come again in part because the past few years have been a propitious time for anything associated with health—and fermentation is definitely associated with health.

"Consumers have discovered the link between fermentation and better health,” says Stacey Smith, DC, marketing and communications manager, NORAM, Gnosis by Lesaffre (Lille, France), “and they can’t get enough.”

The relationship attracting the most attention may be that between fermentation and the gut microbiome, whose constituent organisms deploy fermentation to break down the foods we feed ourselves in order to feed themselves—yielding healthful fermentation byproducts in the process.

In addition, Altaffer notes, the combination of fermentation’s heat plus its ability to break down sugars modifies poorly metabolized foods and nutrients into more-digestible and bioavailable forms, “easing their passage through the gut and into our systems where they belong—in essence, one of fermentation’s great effects.”

And consumers have embraced gut-friendly “pre-fermented” foods—think kombucha, kimchee, kraut, and kefir—largely because of research showing the extent to which gut health, and the foods that nourish it, impact “just about every other measure of good health,” Altaffer says.

In the end, he concludes, “We’re not so sure that fermentation is creating new compounds as much as it’s modifying existing ones.” But either way, he predicts, “As we learn more about the gut and the microbiome’s importance to overall health, the opportunities around fermentation will increase dramatically.”

Transformative

Of course, those opportunities have existed for as long as fermentation has, dating back millennia to the ancient Sumerians who first leveraged fermentation’s transformative powers to make bread and beer—two foods that, drawbacks notwithstanding, remain fundamentally nutritious sources of, among other things, B vitamins generated by the yeasts carrying out the fermentation.

And as Casey Lippmeier, PhD, senior vice president of innovation, Conagen (Bedford, MA), notes, “The pure forms of these vitamins are produced much the same way today,” the main difference being that we now know a lot more about how fermentation proceeds, and can apply what he calls “the tools of biotechnology” to “coax” the participating microbes into making “high titers of healthy nutritional products more sustainably and economically than was possible before.”

That coaxing generates everything from the aforementioned B and other vitamins to essential amino acids, omega-3s, and even more “cutting-edge” nutrients, including the amino acid ergothioneine and pyrroloquinoline quinone, an antioxidant and redox cofactor, Lippmeier notes.

And nutrients aren’t the only fermentation products that food and supplement makers consider useful, he adds. Case in point: It’s hard to find a formulation that doesn’t contain some sort of flavor, color, preservative, thickener, emulsifier, processing aid, or sweetener that fermentation helped build.

Study in Stevia

In fact, Lippmeier cites stevia’s (Stevia rebaudiana) path from obscure plant-based extract to sugar substitute as an object lesson in how fermentation simply makes things better.

As he explains, “Stevia-leaf extract wasn’t well-received when first introduced because of its odd, lingering, bitter aftertaste.” But using a “bioconversion” process based on precision fermentation, scientists transformed the leaf’s native rebaudiosides from configurations that inherently taste unappealing into ones that the palate perceives as much more like sugar.

“These fermented, or bioconverted, ‘rebs’ just taste better than the rebaudiosides found in stevia-plant extracts,” Lippmeier says. “And in the case of Reb M, in particular, they’re nearly 300 times sweeter than sugar.”

Sustainable Sourcing

Even better, bioconversion amplifies stevia leaf’s typically trace levels of naturally occurring steviol glycosides into quantities that can support global commercial production—and that hints at another advantage fermentation has as an ingredient engine.

Namely, says Lippmeier, “Many natural compounds that had previously been too scarce or expensive when sourced from a plant or animal are now available as fermentation-derived products,” including rosmarinate from rosemary, coumarate from coumarin, and the hydroxytyrosol found in olives. “All can act as natural preservatives,” he adds, “and are capable of replacing artificial preservatives like BHA, BHT, sorbate, and benzoate in many applications.”

So with raw-material pipelines clogged and prices rising, precision fermentation’s independence of “exotic or hard-to-source inputs” is particularly strategic, Lippmeier points out. After all, water and sugar are the only raw materials needed, he says, and given that the latter’s one of earth’s most ubiquitous commoditized products, it’s available in quantities more than sufficient to keep the fermenters running.

Clean Living

Yet despite these benefits—and despite the public’s growing intoxication with the concept—fermentation, at least as a platform for “biotransformation,” is still foreign to some.

“We recognize that biotransformation may be an unfamiliar term,” Smith admits, “but it just refers to natural processing methods like fermentation that use a naturally occurring resource—living microorganisms—to transform compounds into nutritional actives that benefit human health and well-being.”

Among industrial process, it’s hard to get “cleaner” than that—which, Smith argues, is more important now than ever.

“Our industry needs to become more sustainable,” she insists. “Many of us know this, but we struggle with how to make it a reality.” Fermentation, with its ability to proceed absent solvents, high pressures, and excessive energy requirements, offers one strategy. Smith even considers it “arguably the most natural processing method out there, and one that mankind’s benefited from since the beginning of time.”

No process is perfect, Lippmeier concedes, and, indeed, fermentation, “like any manufacturing process, requires energy.” And because most energy grids still run on blends of renewable and nonrenewable sources, a fermentation plant’s fuel will include petrochemicals for the foreseeable future. But the progressive adoption of renewable-energy infrastructures, Lippmeier hopes, “will make fermentation-derived products even more sustainable than they already are.”

Which should be music to Smith’s ears. “We see biotransformation methods like fermentation as the most promising opportunities for industry to reduce raw-material consumption and waste when developing active ingredients,” she says. “And it couldn’t be better-poised to thrive as transparency becomes less of a ‘nice-to-have’ and more of a necessity.”

Healthy Future

That bodes well for the planet and for consumers. When Lippmeier looks into his crystal ball, he sees “commodities differentiated by greater sustainability and quality” as fermentation technologies become more robust.

“Examples might include lactose-free milk or cheese made from fermented proteins and fats that taste better than conventional milk or cheese,” he posits. “More-nutritious infant formula is also coming, made with human forms of breastmilk proteins sourced in no other reasonable way than fermentation.”

And why stop with food and nutrition? Innovators are already using precision fermentation to make safer crop treatments, sustainable fertilizers, and even cosmetic and personal-care ingredients including surfactants, emollients, and moisturizers, he says.

“These technologies are making a tremendous impact now and will be felt even more as society shifts away from a petroleum-based economy to one based on sustainability.” And, perhaps, on the ancient art and advancing science of fermentation.

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Is your favorite cereal healthy? What to know about the nutrition info on the box - Chicago Sun-Times

Is breakfast really the most important meal of the day?

It’s more than just a saying — studies suggest regular breakfast intake in children results in higher academic performance in the classroom. 

A 2021 Ohio State University study found 15% of adults skip breakfast, but those who miss out on the first meal of the day also miss out on important nutrients and have an overall lower diet quality. 

Cereal is one of the quickest breakfast options, but how does it impact our overall nutrition profile? Here’s how to get the most out of your meal. 

What is the healthiest cereal?

The healthiest cereal is going to be a fiber-heavy, fortified cereal made with whole grains. 

Here’s the good news — you don’t need to break the bank to get a nutritionally-dense, healthy cereal option. In fact, many pricey organic cereals are not fortified.

Fortified food has added nutrients, making the item like a “multivitamin,” says Chris Mohr, a registered dietitian and founder of Mohr Results.

“Ready-to-eat cereal is actually one of the top sources of nutrition for kids in particular,” Mohr says. “A key element of breakfast cereal is that fortification because then you’re getting those vitamins and minerals that you’re usually not otherwise getting.”

Regular breakfast consumers generally have a higher intake of dietary fiber, B vitamins like folate, calcium, iron and magnesium and zinc.

Mohr recommends searching for “whole grains” on the back ingredient label. Whole grain cereal has the grain kernel completely intact rather than removing the germ and bran in processing, which casts aside many important vitamins, minerals, fibers and phytonutrients, which prevent cell damage. 

You should also keep an eye out for fiber content. Cereals are among the highest source of fiber for Americans. Mohr recommends choosing a cereal with at least three grams of fiber per serving, though many cereal types offer much more fiber than that. 

But in general, any type of cereal is going to add a certain amount of fiber and nutrition to your breakfast, Mohr says. 

Is cereal healthy?

Added sugar is one of the biggest concerns with cereal intake, but it’s not as big of a problem as you’d expect, Mohr says. 

Cereal makes up only 7% of the U.S. population’s added sugar intake, fifth on the list of the top sources of added sugars. It’s far below sugar-sweetened beverages (24%) and desserts and sweet snacks (11%). Even coffee and tea add more sugar to our diet than cereal. 

“They’re getting more nutrition even if they are getting a little bit more sugar because in the grand scheme of things, it’s pretty low on the list of added sugar in the U.S. diet,” Mohr says. “If you’re eating cereal as breakfast with your fruit and milk and a hard-boiled egg to get some more protein, you’re certainly aligned with the dietary guidelines.”

Searching for cereal with less added sugar (the average cereal has about 8 to 10 grams per serving, Mohr says) is certainly a healthier choice, but it doesn’t mean you should avoid cereal with added sugar in general.

“At the end of the day, foods that taste good people are more likely to eat,” Mohr says, noting the nutrients you’d be missing without eating cereal. 

You’ll also likely be eating your cereal with milk, which adds additional calcium and vitamins to your diet. A breakfast of cereal and milk compared to an empty stomach positively affects cognitive function at school for children, studies show. And according to a 2019 study, children who regularly ate cereal had a 29% higher dairy intake and 61% higher overall whole grain intake.

Mohr recommends pairing your bowl with some fruit, granola or extra protein like an egg, yogurt or nuts. 

Are Cheerios healthy?

stock.adobe.com

Have you seen the heart on the front of a Cheerios box? It’s not just marketing — the main ingredient in the cereal is whole grain oats and oat fiber is known to lower cholesterol. 

One serving of Cheerios contains only 1 gram of added sugar, 4 grams of dietary fiber and 2 grams of soluble fiber. 

Read more at usatoday.com.

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Lifespan vs. Health Span: What's the Difference? | HealthNews - Healthnews.com

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Lifespan vs. Health Span: What's the Difference? | HealthNews  Healthnews.com

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12 Crucial Health Benefits of Zinc for Women - Good Housekeeping

The wellness world is abuzz about zinc, namely because of its reputation as an immunity superstar — something we’ve all been especially focused on boosting over the last few years. But there’s so much more to zinc than its stay-healthy powers. “Zinc is an essential mineral that is crucial for various physiological processes in the human body. It falls under the category of trace minerals, meaning that it is needed in small quantities but is still vital for maintaining overall health,” explains Abigail Basson, PhD, RD, LD, a registered dietitian and NIH-funded instructor in the department of nutrition at the School of Medicine at Case Western Reserve University in Cleveland, Ohio.

Experts say that it’s pretty easy to get enough zinc through your diet because we need relatively little of it and so many foods are sources of it, including:

• seafood (particularly oysters and shellfish)
• poultry
• beef and pork
• dairy
• whole grains (and fortified cereals)
• beans
• nuts and seeds

But if your diet isn't the most balanced or you're a strict vegan, it’s still possible to become deficient in it. “A zinc deficiency can lead to a weakened immune system, problems with growth and development, skin disorders such as acne, and difficulty healing wounds, as well as poor appetite and hair loss,” says Serena Poon, certified nutritionist, celebrity chef and longevity wellness expert.

Get All of Your Vitamins and Minerals

Top health benefits of zinc for women

1. It supports good immunity. “Zinc is essential for a robust immune system — it helps in the development and function of immune cells, supports the body's defense against pathogens that can make you sick, and plays a role in regulating a healthy immune response,” explains Basson. Zinc has even been shown to potentially shorten the duration of the common cold when taken in lozenge form, Poon adds. You’ll know that your immune system needs some love if you notice you’re getting sick more frequently or can’t seem to heal as well from injury or infection.
2. It helps reduce inflammation. It’s important to keep tabs on inflammation because when it becomes chronic (translation: it’s constantly present in your body) it may increase your risk for things like heart disease, type 2 diabetes, obesity and certain cancers. But, “zinc has anti-inflammatory properties,” says Laura Iu, R.D., a certified intuitive eating counselor in New York City.
3. It boosts bone strength. Studies suggest that it’s an essential mineral for building and maintaining strong bones, which is super important to help prevent fractures or conditions such as osteoporosis. “Zinc supports the activity of cells responsible for bone formation and helps regulate bone remodeling processes that occur throughout life,” Basson says.
4. It is important for reproductive health. You may not realize how much nutrition can impact your hormonal balance and function, and in turn, your reproductive system. “Zinc contributes to hormone regulation and supports normal ovarian function,” Iu says. “It’s also essential for sperm production and maintaining healthy testosterone levels.”
5. It helps you smell and taste. “This mineral helps maintain the integrity of taste buds and olfactory receptors, which contributes to how we perceive flavors and aromas,” explains Basson. This means that zinc may be helpful for people who are malnourished or going through cancer treatment, Iu adds, two scenarios when appetite may be an issue.
6. It is great for your brain. It plays a role in brainpower by supporting cognitive processes and neurotransmitter function, Iu says, and “some studies even suggest that zinc may protect against age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s.”
7. It aids in wound healing. If you have a cut, scrape or other ouch, loading up on this mineral may help you heal better and faster. “Both minor and more serious injuries can benefit from zinc’s healing powers,” says Iu. “It helps with cellular health and collagen formation.”
8. It is good for your skin. The antioxidant activity of zinc may be why it’s beneficial to skin health. “Zinc’s antioxidant properties help protect cells from damage caused by free radicals and helps reduce oxidative stress,” explains Basson. And zinc’s anti-inflammatory action may also help improve acne, Iu adds.
9. It helps your eyes. “Zinc is part of a collection of vitamins and minerals that may slow the progression of age-related macular degeneration,” says Poon. It also plays a role in overall vision health, particularly that of the retina. “Zinc is involved in the synthesis of melanin, a pigment that helps protect the eyes from harmful ultraviolet (UV) rays,” Basson adds.
10. It plays a role in heart health. It helps maintain healthy blood vessels and regulates blood pressure — all factors in maintaining a strong heart. "Some studies have shown the association between zinc deficiency and an increased risk of cardiovascular disease, but more research is needed,” Basson says.
11. It is crucial for growth and development. Little ones need zinc to grow big and strong. “It supports DNA synthesis, cell division and protein production, which sets the foundation for bone development, maturation and overall healthy growth during these critical stages of life,” says Iu.
12. It helps keep blood sugar balanced. Steady blood sugar helps with everything from mood to energy, and if you have diabetes, keeping it in check is an important factor in preventing complications; research shows that zinc is a nutrient that can be beneficial in this area. “Zinc is involved in the synthesis, storage and release of insulin, a hormone that helps with blood sugar regulation,” Basson explains.

How much zinc do women need?

Most adult women need a recommended 8 mg of zinc daily to support optimal health, but pregnancy or certain health conditions may impact that requirement (and children need much less), so always talk to your doctor about your ideal intake. If you suspect you may be low in zinc, talk to your doctor — they may order a blood test or recommend taking a supplement.

Senior Editor

Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman's Day since 2017. She has more than 13 years of reporting and editing experience and previously worked as research chief at Reader’s Digest, where she was responsible for the website's health vertical as well as editing health content for the print magazine. She has also written for Chowhound, HealthiNation.com, Huffington Post and more.

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