Zinc Is A Powerful Nutrient To Maintain Good Health
Zinc is a trace mineral that is essential for many aspects of healthy living. It assists the cells in developing and dividing and is essential for the activity of proteins, enzymes, and DNA (your genes). The body cannot produce zinc, so you need to get it from the food you eat. It is mainly stored in the muscles and bones
Zinc has several benefits,
- Improving the immune system,
- Aiding in wound healing,
- Supporting normal growth and development during pregnancy,
- Childhood, and adolescence.
- Accelerating wound healing and supporting skin health.
- Reducing the risk of certain age-related diseases, such as macular degeneration and osteoporosis.
- Helping treat acne and decreasing inflammation.
- Regulating blood sugar and cholesterol levels.
Zinc is a vital nutrient for your body and well-being. Make sure you get enough of it from your diet or supplements to enjoy its health benefits. It is better absorbed from animal-based foods; hence, vegetarians and vegans are required to be careful to ensure they consume enough.
Foods rich in zinc
Oysters
Six medium oysters provide 33 mg of zinc, which is 300% of the daily value (DV) for males and 413% for females.
Meat
A 100-gram (3.5-ounce) serving of raw ground beef contains 4.79 mg of zinc, which is about 44% of the DV for males and 60% of the DV for females.
Legumes:
Cooked legumes like chickpeas, lentils, and beans contain 0.9–1.3 mg of zinc per 100 grams (3.5 ounces), or 8%–12% of the DV3.
Nuts and seeds:
Nuts and seeds like almonds, cashews, hemp seeds, and pumpkin seeds are good sources of zinc, providing 1.2–4.4 mg per 28 grams (1 ounce), which is 11%–40% of the DV3.
Dairy products:
Dairy products like milk, yogurt, and cheese contain moderate amounts of zinc, ranging from 0.5–1.1 mg per 100 grams (3.5 ounces), which is 5%–10% of the DV3.
E,g., A review of several studies illustrated that 80–92 milligrams (mg) per day of zinc may lower the length of the cold by up to 33%
What is the recommended daily intake of zinc?
"The recommended daily intake of zinc depends on your age, sex, and life stage. According to the Office of Dietary Supplements, the following are the recommended dietary allowances (RDAs) for zinc in milligrams (mg) per day"
- Infants and children: 2–11 mg (depending on age)
- Males age 14 and older: 11 mg
- Females age 14–18: 9 mg
- Females age 19 and older: 8 mg
- Pregnant females: 11–13 mg (depending on age)
- Breastfeeding females: 12–14 mg (depending on age)
The upper limit (UL) for zinc is 40 mg daily for all males and females ages 19+ and older. This is the maximum amount of zinc that you can safely consume from all sources, including food and supplements, without risking adverse effects. Excessive zinc intake can cause nausea, vomiting, diarrhea, headaches, loss of appetite, and copper deficiency.
How can I test my zinc levels?
There are different ways to test your zinc levels, such as blood, urine, hair, or taste tests. However, none of them are very accurate or reliable, as zinc levels can vary depending on many factors, such as inflammation, diet, stress, and time of day. The best way to assess your zinc status is to consult your doctor, who can evaluate your symptoms, medical history, and dietary intake, and order the appropriate tests if needed.
Some of the common tests for zinc levels are:
Blood test: This measures the level of zinc in your blood serum. The normal range is 70–120 micrograms per deciliter (mcg/dL) for adults. However, inflammation, fasting, pregnancy, and other factors can affect this test.
A urine test measures the amount of zinc excreted in your urine over 24 hours. The normal range is 300–600 mcg per day for adults However, your fluid intake, kidney function, and dietary zinc intake can influence this test.
Hair test: This measures the concentration of zinc in your hair. The normal range is 100–200 mcg per gram of hair for adults. However, hair treatments, environmental exposure, and hair growth rate can all affect this test.
The taste test: It involves holding a teaspoon of liquid zinc in your mouth for up to 30 seconds. If you immediately taste something bitter and unpleasant, this indicates good zinc status. If you taste nothing or a mild flavor, this indicates low zinc status. However, because your oral health, saliva production, and taste perception can all affect this test, it might be more accurate.
As you can see, each test has its limitations and drawbacks. Therefore, it is advisable to consult your doctor before taking any tests or supplementing with zinc. Zinc is an essential mineral for your health, but too much or too little can cause problems.
Zinc is good for children?
Yes, zinc is good for children. Zinc is a mineral that is important for immune function, wound healing, and the senses of smell and taste. Children need zinc to grow and develop properly. Zinc deficiency can cause stunted growth, increased infections, learning problems, and other health issues
Children can get zinc from a variety of foods, such as meat, seafood, nuts, seeds, legumes, and dairy products. Zinc-fortified grains and cereals are also good sources of zinc. The recommended daily intake of zinc for children depends on their age and sex. For example, children 7 to 24 months old need 3 mg of zinc each day, while children 9 to 13 years old need 8 mg of zinc each day.
Zinc is an essential nutrient for your child’s health and well-being. Make sure your child gets enough zinc from their diet or supplements to enjoy its benefits.
Signs and symptoms of a deficit
- While cases of severe zinc deficiency are uncommon, they do occur in specific populations, including those with particular genetic defects, nursing children whose moms do not have enough zinc, alcoholics, and those using certain drugs that weaken the immune system.
- Problems with development and growth, delayed sexual maturity, skin rashes, persistent diarrhea, slow wound healing, and behavioral difficulties are all signs of severe zinc deficiency
Zinc deficiency
- Even in its milder forms, is more widespread, particularly in children in underdeveloped nations where essential elements are commonly missing from the food.
- Zinc deficiency, caused by insufficient dietary intake, affects an estimated 2 billion individuals globally
- Over 450,000 children under the age of 5 die each year from zinc deficiency since it weakens the immune system and makes infection more likely.
Here are some people who might be at risk for zinc deficiency:
- Persons afflicted with inflammatory bowel disorders
- Vegans and vegetarians
- Pregnant women, nursing mothers, older babies who are weaned off formula, and those with Sickle cell anemia
- Eating disorders like bulimia or anorexia
- Those afflicted with advanced renal illness
- Those who suffer from alcoholism
Mild Zinc deficiency
- Mild zinc deficiency symptoms include incontinence, lowered immunity, hair loss, poor smell or taste, dry skin, infertility, and slow wound healing
- The body's strict regulation of zinc levels makes laboratory testing for zinc insufficiency challenging. Therefore, even if your levels are within the usual range, you can still be deficient.
- When deciding whether or not to prescribe supplements, doctors also take into account additional risk factors such as poor nutrition and heredity in addition to blood tests.
The harmful effects of zinc
Zinc is beneficial to health in small doses, but in large quantities, it may cause damage. Some potential negative consequences may be:
- Queasy stomach and diarrhea
- An absence of hunger
- Back Discomfort
- Pain in the head
- Gastrointestinal issues
The National Institutes of Health warn that, in the long run, taking 150–450 mg daily in excess can cause:
- Minimal amounts of copper
- Alterations in the role of iron
- Diminished immunological response
- Urinary tract issues, lower amounts of "good," high-density lipoprotein cholesterol
- Both antibiotics and diuretics have the potential to interact with zinc.
Possible interactions include:
Antibiotics. Antibiotics may interfere with their capacity to fight bacteria. Consuming the antibiotic two hours before or four to six hours after taking zinc can minimize this effect.
Penicillamine. The rheumatoid arthritis drug penicillamine (Cuprimine, Depen) may suppress the drug's ability to reduce arthritis symptoms. Consuming zinc for at least two hours after taking the drug may reduce the effect.
Thiazide diuretics. Drugs for blood pressure may increase the amount of zinc lost in urine.
Conclusion
Zinc is an important mineral for many bodily processes, including immune system function, wound healing, and normal childhood development.
Beans, shellfish, and fortified meals are good sources of zinc. In cases where a deficit might occur, a doctor may recommend supplements.
Zinc is especially important for those who are vegetarian, nursing, or expecting a child. Consult your physician, then use a supplement.
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