Zinc is an essential trace mineral distributed throughout the body, primarily in muscles, bones, liver, kidneys, skin, and the brain. However, the body does not store it long-term, necessitating regular dietary intake. This mineral plays a crucial role in the metabolism of protein, fat, and DNA, supporting wound healing, and bolstering the immune system to fight illness.

Beyond its general health benefits, zinc is vital for maintaining eye health. The eyes are tissues with high concentrations of zinc, particularly in the retina, retinal pigment epithelium (RPE), and choroid—areas that receive direct nutrition from the blood. A deficiency can alter the eye's structure and function, leading to vision impairment and disruptions in the retina's response to light.

Common eye symptoms associated with zinc deficiency include:

Night blindness: Difficulty seeing in low-light conditions or at night, often linked to impaired vitamin A function.

Blurred vision: A general decline in visual acuity, often requiring individuals to squint to see clearly.

Light sensitivity (photophobia): Experiencing discomfort or pain triggered by light.

Poor light adaptation: Difficulty for the eyes to adjust to low-light conditions.

These visual changes occur because the retina heavily relies on zinc to maintain normal function and protect its cells from potential damage.

Zinc plays several critical roles in maintaining eye health:

Supporting vitamin A and vision: Zinc is involved in the metabolism and transport of vitamin A. It also works with taurine to maintain retinal cell function and night vision. When zinc is deficient, the body's ability to convert vitamin A into the form necessary for low-light vision is impaired.

Regulating rhodopsin responses: Rhodopsin, a light-sensitive protein in the retina, enables vision in low-light conditions. Zinc helps facilitate the chemical reactions that occur when rhodopsin is activated by light.

Providing antioxidant protection: Zinc contributes to the body's antioxidant mechanisms, helping to limit damage caused by oxidative stress. Oxidative stress is a factor in the aging process and the development of numerous eye conditions.

Maintaining healthy photoreceptor cells: Photoreceptor cells in the retina are responsible for detecting light. Zinc supports cell membrane stability, facilitates intercellular communication, and participates in normal neural transmission.

Several foods are rich in zinc. Seafood, particularly oysters, is an abundant source, providing approximately 32-74 mg per 85 g serving. The same serving size of lobster contains 6 mg, and crab offers 3,2 mg of zinc. Red meat is another good source, typically supplying 4-10 mg in an 85 g serving.

By Bao Bao (Source: Times of India)