Zinc

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The mineral zinc is present in every part of the body and has a wide range of functions. It helps with the healing of wounds and is a vital component of many enzyme reactions. Zinc is vital for the healthy working of many of the body’s systems. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection.

Zinc is necessary for maintaining the sense of taste and smell.

Zinc is required for the formation and activity of insulin.

Zinc is an antioxidant mineral and is essential for many enzymatic processes.

Zinc is needed for a healthy reproductive and immune system, for tissue renewal as well as for the maintenance of the skin and for healthy bones and teeth.

Zinc helps maintain healthy liver function and releases vitamin A from the liver.

Zinc is required for the development of the skeletal system, nervous system and brain function in the growing foetus.

Functions

Zinc has a range of functions. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis, in insulin activity, in the metabolism of the ovaries and testes, and in liver function. As a component of many enzymes, zinc is involved in the metabolism of proteins, carbohydrates, lipids and energy.

Our body contains about 2-3g of zinc. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Zinc is found in all parts of our body, 60% is found in muscle, 30% in bone and about 5% in our skin. Particularly high concentrations are in the prostate gland and semen. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. The more sexually active a man the more zinc he will require. The recommended amounts of zinc for adult men are 1/3 higher than those for women.

The first signs of zinc deficiency are impairment of taste, a poor immune response and skin problems. Other symptoms of zinc deficiency can include hair loss, diarrhoea, fatigue, delayed wound healing, and decreased growth rate and mental development in infants. It is thought that zinc supplementation can help skin conditions such as acne and eczema, prostate problems, anorexia nervosa, alcoholics and those suffering from trauma or post-surgery. It is always better to seek the advice of an expert before dosing yourself with supplements. If you choose to take a zinc supplement you should not need more than the daily recommended amount unless medical advice says otherwise.

Dietary Sources

Zinc is present in a wide variety of foods, particularly in association with protein foods. A vegetarian diet often contains less zinc than a meat based diet and so it is important for vegetarians to eat plenty of foods that are rich in this vital mineral.

Good sources for vegetarians include dairy products, beans and lentils, yeast, nuts, seeds and wholegrain cereals. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc.

Only 20% of the zinc present in the diet is actually absorbed by the body. Dietary fibre and phytic acid, found in bran, wholegrain cereals, pulses and nuts, inhibit zinc absorption. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb. Cooking processes can reduce the adverse effects of both phytic acid and dietary fibre on zinc absorption. Baking can destroy over half the phytic acid in wholemeal bread. Zinc deficiency occurs where a large part of the diet consists of unleavened bread, such as Iran and other Middle East countries. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. Various chemicals added to many processed foods can also reduce zinc absorption eg phosphates, EDTA. A deficiency of zinc in the diet means zinc absorption is improved.

Zinc is lost via the faeces, urine, hair, skin, sweat, semen and also menstruation.

Notes:

Zinc competes for absorption with copper, iron, calcium and magnesium. A multi vitamin and mineral supplement will help prevent mineral imbalances that can result from taking high amounts of zinc for extended periods of time.

Also try to take zinc supplements at a different time from other mineral supplements.

High doses of zinc can impair the immune system. It is advised not to take a daily intake greater than 150mgs for more than one week.

Dosage range for general health is 15 – 50mg zinc per day.