How Zinc Can Balance Your Hormones 

Zinc is an essential mineral, meaning that the body is unable to produce it, and as such it must be acquired from food. It is needed for hundreds of biochemical processes, such as cell division and the creation of DNA, maintaining healthy metabolism, fighting free-radical damage and slowing the ageing process. Zinc has long been recognised for its immune boosting and cold-fighting capabilities, but did you know that it also plays a vital role in the production and regulation of hormones? 

Zinc is crucial to thyroid hormone metabolism and is required for the conversion of T4 to the active T3 form, and reduced thyroid function is strongly related to low serum zinc levels. It also plays a major role in properly managing thyroid hormone receptors in the hypothalamus. Without this mechanism, the body may incorrectly gauge that it has sufficient levels of thyroid hormone and in turn decrease their production, leading to hypothyroidism. 

Zinc is essential to the function of women’s ovaries and men’s testes as it encourages the pituitary gland to release follicle-stimulating hormone (FSH). In women, FSH promotes the growth of ovarian follicles and healthy ovulation. This in turn contributes to regular menstrual cycles and   balanced oestrogen and progesterone levels. In men, FSH acts on the Sertoli cells of the testes to prompt sperm production. Research indicates that zinc supplementation improves male sterility, as well as increase the level of serum sex hormones. 

Zinc Daily Requirements 

    • Adult males: 11 mg 
    • Adult females: 8 mg 
    • Pregnant women: 11 mg 
    • Lactating women: 12 mg 

Top Food Sources of Zinc 

    1. Oysters 
    2. Grass-fed beef 
    3. Turkey breast 
    4. Lamb 
    5. Sesame seeds 
    6. Pasture-raised chicken
    7. Beans 
    8. Pumpkin seeds 
    9. Peanuts 
    10. Cashews 

Zinc Deficiency Signs

    • Weak immune system 
    • Poor wound healing 
    • Hormonal imbalance 
    • Changes in smell and taste 
    • Hair loss 
    • Loss of appetite 
    • Diarrhoea 
    • Digestive issues 
    • Unexplained weight loss 
    • Fatigue 
    • Decreased libido 
    • Brain fog 

Deficiency Risk Factors 

    • Gastrointestinal surgery 
    • Hormonal birth control 
    • Vegetarianism and veganism 
    • Alcohol abuse 
    • Sickle cell anaemia 
    • Leaky gut syndrome 


Why not try this yummy soup pumpkin recipe right away.......This will make 3L of delicious soup which will keep you going for a few days. Divide in half if this is too  much soup... but think COOK once , EAT twice!


  • 6 butternut pumpkins cut into squares
  • 8 large dice Onions
  • 1 finely sliced Lemongrass
  • 2 tsp of lemon zest
  • 2 Chilli's finely sliced
  • 1 knob Ginger dice fine
  • 4 lime leaves julienne
  • 1 bunch chopped Coriander root & stem
  • 8 Garlic Cloves diced fine
  • 4 cans of Ayam Premium Coconut Milk- BPA free
  • 2 1/2 litres of vegetable stock/broth


  1. Chop some garlic.
  2. Slice ginger and chill, coriander roots and kaffir lime leaves, some lemon grass and some lemon zest. Then add them to the pan.
  3. Add some onions and olive oil until soft.
  4. Stir, add the pumpkin and coconut milk and 3 litres (about) of veg stock and cook for about 20 to 30 mins.
  5. Blend the ingredients and it’s ready to serve.

Instead of sprinkling this with chickpeas like the gorgeous pic… sprinkle this pumpkin soup with pumpkin sees for that extra Zinc fix!

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