Zinc is considered from the essential minerals that play a vital role in many of the body's functions, especially those related to reproductive health in men and women. It helps in regulating hormones, improving the quality of eggs and sperm, in addition to its support for the immune system and cell growth.
Zinc deficiency is from the most common reasons that may affect fertility negatively without many noticing it, therefore it is necessary to know its role and its most important dietary sources to maintain the health of the reproductive system and the quality of reproductive life.
Zinc's role in men's fertility
- Improving sperm quality:Zinc helps in producing healthy and strong sperm capable of fertilizing the egg.
- Increasing testosterone:It is an essential element in regulating the level of this important male hormone for sexual desire and fertility.
- Protecting semen:It works as an antioxidant that prevents cell damage resulting from free radicals and maintains sperm activity.
Zinc's effect on women's fertility
- Stimulating regular ovulation: Zinc participates in regulating the hormones responsible for ovulation like estrogen and progesterone.
- Improving egg quality: It helps the eggs mature healthily, which increases the chances of pregnancy.
- Supporting the uterine lining: Sufficient zinc is necessary for preparing the uterus to receive the embryo during the stages of ovulation and early pregnancy.
Zinc and its role in healthy pregnancy
Zinc is from the essential elements during pregnancy, as it contributes to cell division and the development of the fetus naturally. It also helps in forming DNA and the growth of the fetal nervous tissues.
Zinc deficiency during pregnancy may increase the risk of premature birth or low fetal weight at birth, so it is important for pregnant women to ensure eating foods rich in it or its supplements under a doctor's supervision.
The most important dietary sources that contain Zinc
From the dietary sources rich in zinc:
- Seafood: such as oysters, sardines, and tuna, and they are from the richest natural sources of zinc.
- Red meat and poultry:especially liver, beef, and chicken.
- Nuts and seeds:such as cashews, almonds, pumpkin seeds, and sesame.
- Legumes:such as lentils, beans, and chickpeas, especially when eaten well-cooked to increase zinc absorption.
Zinc's role in supporting energy and reproductive immunity
Zinc is known for its ability to enhance the body's general energy and support the immune system, and this reflects positively on reproductive health. A strong body and a healthy immune system help achieve a better hormonal balance.
And it increases the chances of pregnancy. Also, zinc protects the cells of the reproductive system from inflammation and oxidation, making it an indispensable element for maintaining fertility in both sexes.
Signs of zinc deficiency in the body
Symptoms of zinc deficiency in the body include:
- Weak sexual desire and delayed pregnancy.
- Hair loss and slow wound healing.
- Weak immunity and increased chances of infection.
- Disturbances in appetite or loss of the sense of taste.
The relationship between zinc and sexual hormones
Zinc plays a direct role in regulating sexual hormones like testosterone in men and estrogen in women. Its deficiency leads to disturbance of these hormones, causing weak fertility, or irregular menstruation, or weak sexual desire.
Zinc also contributes to improving hormonal balance during periods of stress or physical fatigue, which helps stabilize sexual and reproductive performance.
Tips for enhancing zinc absorption
It is advised to follow the following instructions to enhance zinc absorption in the body:
- Avoid excessive intake of foods rich in calcium or iron in the same meal because they reduce zinc absorption.
- Consume zinc with Vitamin C or acidic foods like lemon because they improve its absorption.
- Pay attention to dietary diversity to avoid deficiency of other important elements that work with zinc.
Article summary
Zinc is an essential element for maintaining the fertility of men and women, as it plays an important role in producing hormones, activating ovulation, and improving the quality of sperm and eggs. It can be obtained easily from seafood, meats, legumes, and nuts.
And maintaining normal zinc levels does not only support reproductive health but also enhances immunity, skin radiance, and hair growth. Therefore, it is advised to follow a balanced diet rich in zinc to strengthen fertility and improve general health.