ZINC

Zinc is the 24th most common element on Earth. Zinc is also a mineral that's essential for good health as it helps the immune system fight off invading bacteria and viruses.

What does zinc do in the body?

Zinc plays additional roles in the body, including:

boosting immune function
helping cells divide
maintaining the sense of smell and taste
promoting wound healing

Zinc also supports a person’s growth and development. As such, it is an essential mineral for pregnant women as well as growing children.

It’s required for the functions of over 300 enzymes and involved in many important processes in our body.It also helps to metabolize nutrients.

Our body doesn’t store zinc, so you need to eat enough every day to ensure you’re meeting your daily requirements

The recommended daily allowance (RDA) for zinc depends on age and gender. Measurements are in milligrams (mg).

Age Female (mg/day) Male (mg/day)

0 – 6 months 2 2

7 months – 3 years 3 3

4 – 8 years 5 5

9 – 13 years 8 8

14 – 18 years 9 11

Adults 8 11

Pregnant women 11-12

Nursing women 12-13

What are the symptoms of zinc deficiency

Some of the most common zinc deficiency symptoms include:

appetite loss
slower than expected growth
poor immune system function

If the defieicne is severe than it can lead to :

delayed sexual maturity
eye and skin lesions
feeling lethargic
funny-taste sensations
poor wound healing

Men and boys can also experience impotence and hypogonadism, which is when a male’s body does not produce enough testosterone

What are the treatments?

First and easiest, a good diet,

Zinc can be find in many aliments as :

1. Meat

Meat is an excellent source of zinc as ample amounts can be found in all different kinds of meat, including beef, lamb and pork. A 100-gram serving of raw ground beef provides 44% of the Daily Value . Meat is good when you eat unprocessed red meats in a diet with fiber, vegetables and fruits.

2. Nuts

Nuts contain a good intake of zinc and other healthy nutrients, including healthy fats and fiber, as well as a number of other vitamins and minerals.

If you’re looking for a nut high in zinc, cashews are a good choice as 28g of these nuts covers 15% of your daily needs

3. Dairy

Dairy foods are good sources of zinc. Milk and cheese are two notable sources, as they contain high amounts of bioavailable zinc. They also contain protein, calcium and vitamin D, all of which are important nutrients for bone health.

4. Shellfish

Shellfish are healthy, low-calorie sources of zinc. Oysters contain particularly high amounts, with 6 medium oysters providing 32 mg, or 291% of the DV.

However, if you are pregnant, make sure shellfish are completely cooked before you eat them to minimize the risk of food poisoning.

5. Legumes

Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc.

100 grams of cooked lentils contain around 12% of the DV (10).

6. Dark Chocolate

A 100-gram (3.5-ounce) bar of 70–85% dark chocolate contains 3.3 mg of zinc, or 30% of the DV . But keep in mind that 100 grams of dark chocolate also contain 600 calories. So while it provides some healthy nutrients, it is a high-calorie food and it should be eaten in moderation and not as a primary source of zinc.

Supplements

Zinc is a commonly included ingredient in most multivitamins but is also sold separately in pill or capsule forms. Some of these supplements have known side effects. For example, zinc sulphate, which is the cheapest over-the-counter form of the mineral, is known to irritate the stomach.

In some cases, zinc injections are recommended. But this will only occur once a doctor has assessed an individual’s zinc levels, which can be tested through blood, urine or hair samples.

Safety precautions for zinc supplements

The U.S. Food and Nutrition Board warn adults not to consume more than 40 mg of zinc daily to avoid side effects or toxicity and taking too much zinc can cause health problems.

Common symptoms of mild zinc toxicity include gut problems, such as cramping, diarrhea, and nausea. More severe zinc toxicity can also cause headaches, fever, loss of muscle coordination, and drowsiness.

You should take zinc supplements 1-2 hours after meals and should not take them at the same time as other mineral supplements, such as iron and copper.

Foods that contain phytic acid, such as cereals and whole grains, may reduce the absorption of zinc supplements. Foods rich in fiber and phosphorous may also reduce zinc absorption.

Zinc supplements may interact with several medications including diuretics and blood pressure medications. In particular, ACE inhibitors may be affected. A person who is taking medication for their blood pressure must discuss zinc supplementation with their doctor.

Summary

Your body uses zinc for several processes and despite the zinc deficiency is rare in the US, a poor diet can lead to this deficiency. In this case, one of the easiest treatment will be zinc supplements