Essential Benefits of Zinc for Menopause Health

What is Zinc and Why is it Important?

Zinc may be a trace mineral, but its impact on your health—especially during perimenopause—is anything but small. As Teresa Fung, a registered dietitian from Harvard, reminds us: “Since we cannot produce zinc as an element, we have to eat it.”

Zinc supports everything from immune function and wound healing to DNA synthesis. But for women in perimenopause, its role becomes even more crucial. Hormonal shifts during this time can affect everything from your skin and gums to your immune resilience and energy levels—all areas where zinc quietly does its job.

Low zinc levels have also been linked to issues like inflammation and delayed tissue repair, which can make common perimenopausal symptoms like dry mouth or geographic tongue feel worse.

Thankfully, getting more zinc into your diet is simple. Foods like beef, prawns, chickpeas, and pumpkin seeds are delicious, nutrient-dense ways to keep your levels topped up.

Your changing body deserves powerful, natural support—and zinc is one mineral that truly pulls its weigh

Benefits of Zinc

The benefits of zinc are extensive and essential for maintaining overall health—especially during perimenopause, menopause, and pregnancy. It supports a strong immune system, helping your body fend off illness more effectively. Zinc also plays a vital role in cell division and tissue repair, both of which become increasingly important during hormonal transitions. Additionally, it aids in the metabolism of carbohydrates, proteins, and fats, helping you maintain energy and balance as your body adapts to change.

Delicious Granola Recipe Packed with Zinc

If you're looking for a tasty way to increase your zinc intake, try this delightful granola recipe that incorporates pumpkin seeds and other nutritious ingredients. This recipe yields 10 servings and is perfect for breakfast or snacks!

Ingredients:

• 200g rolled oats

• 100g pumpkin seeds

• 100g nuts (almonds or walnuts work great)

• 100g dried fruit (raisins or cranberries)

• 50g honey or maple syrup

• 1 tsp vanilla extract

• 120ml coconut oil

• 1/2 tsp cinnamon

• Pinch of salt

Equipment:

• Large mixing bowl

• Baking sheet

• Parchment paper

• Oven

Method:

1. Preheat your oven to 180°C (350°F) and line the baking sheet with parchment paper.

2. In a large mixing bowl, combine the rolled oats, pumpkin seeds, nuts, dried fruit, cinnamon, and salt.

3. In a separate bowl, mix the honey or maple syrup with melted coconut oil and vanilla extract.

4. Pour the wet mixture over the dry ingredients and mix well until everything is evenly coated.

5. Spread the mixture evenly on the baking sheet.

6. Bake in the preheated oven for about 20-25 minutes, stirring halfway through to ensure even browning.

7. Once golden and fragrant, remove from the oven and allow to cool before storing.

This granola can be stored in an airtight container for up to two weeks, maintaining its delicious crunchiness! Serve it with Greek yogurt, a drizzle of maple syrup, and topped with seasonal berries for a nutritious breakfast or snack that’s rich in zinc.