According to a study published on PubMed Central, about a third of older adults worldwide face a higher risk of zinc deficiency.
The problem is that zinc is an essential nutrient that plays many crucial roles in senior health, particularly immunity. Because it’s an “essential” mineral, one can only obtain it through food or natural supplements. And without enough of it, problems like impaired immune functions can occur.
To that end, the team at Seaton Springwood, our senior living community in York, PA, put together this guide on enjoying senior natural health improvement with adequate zinc intake. Keep reading to discover the top zinc health benefits and how to get more of this essential mineral into your diet.
How Zinc Helps With Senior Natural Health Improvement
Zinc is a necessary component of enzyme activities in the body. Enzymes are proteins that help facilitate and hasten the body’s chemical reactions and processes, such as:
- Digestion
- Muscle functions
- Liver processes
- Blood clotting
- Immune functions
So, if your body doesn’t have enough zinc, all those reactions and processes can become impaired. On the other hand, ensuring you get adequate zinc for immunity can help you enjoy the following health benefits:
Better Wound Healing
As the Mayo Clinic points out, one critical reason to ensure you get enough zinc is that it can help improve immune health. For instance, it’s crucial to wound healing, as it triggers the immune system to respond to injuries and helps close them up. Supplementation can also be helpful for people with low levels of zinc and have skin ulcers.
Shorter Bouts of Colds
In the same article, the Mayo Clinic reported that zinc benefits the immune system and helps shorten colds. While younger people who are otherwise healthy can recover from colds quickly, the same isn’t true for older adults.
Indeed, according to Medline Plus, aging causes the body’s immune system to decline. So, as people get older, they may experience:
- An increased risk of getting sick (flu shots and other vaccines may not work as well in older people)
- Slower healing due to fewer immune cells being available
- A heightened risk for autoimmunity disorders, wherein the immune system mistakenly attacks and destroys healthy tissues and cells
While zinc alone won’t help prevent illnesses or disorders, it is undoubtedly an immune system booster that can help maintain optimal immune functions.
Lower Risk of Cognitive and Psychological Impairments
According to a study published in Frontiers, zinc deficiency can lead to problems with learning and memory. It may also be a risk factor for:
- Depression
- Alzheimer’s disease
- Aging
- Neurodegenerative disorders
So, by ensuring you always have enough zinc in your system, you can have one less risk factor for the above conditions.
Why Older Adults Have a Higher Risk of Zinc Deficiency
Older adults face many nutritional deficiencies, including zinc, because with aging comes:
- A reduced capacity to absorb nutrients
- A decrease in food consumption as a result of age-related decline in energy requirements
- A higher risk of developing chronic diseases that impact dietary intakes (e.g., diabetes, high cholesterol levels, hypertension, etc.)
- Changes in appetite, biting, chewing, swallowing, and taste
All the above can affect older adults’ eating habits, putting them at risk of undernourishment.
Tips for Adding More Zinc to Seniors’ Diets
Considering zinc’s many roles in immunity and overall health, older adults must consume enough of it through their daily meals. Female adults, including seniors, should get at least 8 mg of zinc daily, while males need at least 11 mg daily.
Here are some practical tips to help you or your older loved one meet their daily recommended zinc intake.
Have More Seafood
Of all food sources, oysters contain the most zinc, with a 3-ounce serving supplying 74.1 mg of this trace mineral, according to WebMD.com. Crabs and lobsters also contain zinc, albeit at lower amounts: 6.48 mg and 6.18 mg per 3-ounce serving.
Enjoy Some Beef and Pork
You won’t always want to eat oysters, crabs, or lobsters (or perhaps you have seafood allergies), and that’s okay, as you can still get zinc from beef and pork. The same WebMD article lists beef as a top source of zinc, providing 8.44 mg of zinc per 3-ounce serving. Pork also contains 2 mg per 4-ounce serving.
Consider sticking to lean cuts with little fat when planning your meals around beef and pork. Animal fats are types of saturated fats, which, when consumed in excess, may lead to higher blood cholesterol and bad (LDL) cholesterol levels.
Eat Three Times a Day
Eating three times a day allows you to spread your nutritional intake into smaller, easier-to-digest portions. It also gives you enough energy to sustain your daily activities. Plus, by dividing your daily food into three meals, you can make them more balanced by adding various ingredients to meet your recommended intake of nutrients, including zinc.
For the same reasons, Seaton Springwood, our senior living community in York, PA, offers three chef-prepared meals daily through our Sensations Dining program. We serve these delectable yet nutritious, senior-centered meals in our beautiful restaurant-style dining area. Our residents also enjoy tableside service from our attentive and friendly team members.
As an added perk, our residents can enjoy their nutritious, delicious food in the presence of others, making every meal a social opportunity. However, we also have a private dining area as part of our senior living community’s amenities and services.
Get More Zinc for Better Health
From helping with wound healing to shortening bouts of cold, zinc plays all these roles (and more!) in senior natural health improvement. So, consider adding more of it to your meals as early as today.
If you or an older loved one has difficulty eating healthily at home, Seaton Springwood in York, PA, will be happy to take care of you and your needs! Our full-time personal care staff is available 24/7 to assist with daily living activities, and, as mentioned above, we have a talented culinary team that can help nourish your body and mind.
Contact us today to schedule your visit, and we’ll happily show you around our warm and welcoming pet-friendly senior living community!
