Regarding health benefits, zinc is one of the top 13 essential minerals in the body. It plays a significant role in the immune system, cell growth and division, and mood. It is also necessary to regulate insulin, male sexual function, and skin and eye health. A low level of zinc can weaken T-cells, which recognize the infection. Having sufficient amounts of zinc in the body helps the immune system fight infections and reduce the severity of the common cold.
What is Zinc?
The role of zinc in the body is multifaceted, ranging from its position in cell death to its role in producing neurotransmitters. It has implications for the development of the body, growth, and even some chronic diseases. In addition to its functions in the body, zinc also affects several metabolic processes, including insulin production in the pancreas. Aside from its role in the body, zinc also has numerous other functions, including supporting the immune system and assisting in the growth of T-cells.
Researchers are exploring the role of zinc in the human body by studying the movement of the zinc-65 isotope. Zinc-65 emits a different type of radiation than ordinary zinc, and these changes can be analyzed using detectors. The findings of these experiments are paving the way for further studies of zinc's role in the human body.
In addition to the functions mentioned above, zinc is essential for several aspects of cellular metabolism. It is involved in immune function, wound healing, and growth. It has over 3,000 protein-binding sites in humans, and its function can be categorized as catalytic, structural, or regulatory. A zinc deficiency often accompanies other symptoms, such as impaired taste and appetite.
Health Benefits of Zinc
The health benefits of zinc are numerous. The mineral helps to regulate proteins and structures DNA and supports essential immune functions. It is vital for various body processes, including wound healing and the production of enzymes. Zinc is also necessary for forming protein molecules, enzyme structures, and DNA. The mineral is present in every cell in the body, including skin, muscle, bones, and teeth.
Diabetes and prediabetes may have a connection. Low zinc levels are more common in people with diabetes and prediabetes. These diseases are linked to problems with the hormone insulin. Insulin is produced by islet cells, which contain large amounts of zinc. Zinc helps the pancreas store and balance blood sugar when the body needs insulin. Therefore, taking zinc supplements may improve blood sugar control and insulin secretion.
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Side Effects
Too much zinc can impair the absorption of copper, which is necessary for producing red blood cells. This deficiency can lead to anemia, affecting energy levels, breathing capacity, and concentration. Taking too much zinc can also cause numbness in limbs and may interfere with the absorption of other nutrients in the body. In addition, too much zinc may interfere with antibiotics. Some popular antibiotics must be taken several hours before or after zinc supplements. If you cannot tolerate the interaction of the two, taking a break from zinc supplements for a few weeks is best.
High levels of zinc can reduce the absorption of iron, calcium, and phosphorus in the blood. While human breast milk contains small amounts of zinc, cow milk contains high amounts of calcium and phosphorus. Vegetarians only eat plant foods, which have lower bioavailability of zinc than animal food, and therefore experience decreased absorption and increased loss of zinc in the urine. However, excessive intake of zinc may increase the risk of heart disease.
Deficiency
A deficiency of zinc can have many serious effects. Pregnant women with this mineral deficiency are more likely to give birth to babies with acrodermatitis enteropathica. The condition may lead to many congenital disabilities and smaller babies at birth. During pregnancy, zinc deficiency may cause diarrhea and loss of hair. Infections are common; symptoms can range from hair loss to rash around the mouth and eyes.
Deficit zinc levels are related to abnormal concentrations of other minerals in the urine, feces, and serum. The study found that a zinc deficiency decreased the excretion of Cu and eight other elements. The concentrations of iron, copper, and manganese were also reduced in the urine.
People in industrialized countries are not usually severely deficient in zinc. But people with malabsorption syndromes, autoimmune diseases, or anorexia may be lacking in zinc. Those with celiac disease or Crohn's disease may have an insufficient zinc level in their bodies. Zinc deficiency symptoms include loss of appetite, diarrhea, skin and eye lesions, lack of growth, and menstruation. A zinc deficiency may lead to night blindness, white spots on the fingernails, and other signs of a zinc deficiency.
Zinc deficiency may contribute to chronic diarrhea in children. In addition, it may lead to severe gastrointestinal infections and even death. Therefore, supplementation with zinc in this mineral may be beneficial. Although zinc deficiency may lead to chronic diarrhea, it significantly contributes to malnutrition and persistent diarrhea. Furthermore, zinc deficiency may potentiate the effects of diarrhea-causing bacteria. According to the World Health Organization, diarrhea kills about 500,000 children yearly in low-income countries.
Nutrition Source of Zinc
Many foods contain zinc, of which oysters contain more zinc per serving than any other food.
- Oysters, cooked, breaded, and fried, 3 ounces: 74.0mg - 673% of the Daily Value (DV)
- Beef chuck roast, braised, 3 ounces: 7.0mg - 64% of the DV
- Crab, Alaska king, cooked, 3 ounces: 6.5mg - 59% of the DV
- Beef patty, broiled, 3 ounces: 5.3mg - 48% of the DV
- Lobster, cooked, 3 ounces: 3.4mg - 31% of the DV
- Pork chop, loin, cooked, 3 ounces: 2.9mg - 26% of the DV
- Baked beans, canned, plain or vegetarian, ½ cup: 2.9mg - 26% of the DV
- Breakfast cereal, fortified with 25% of the DV for zinc, one serving: 2.8mg - 25% of the DV
- Chicken, dark meat, cooked, 3 ounces: 2.4mg - 22% of the DV
- Pumpkin seeds, dried, 1 ounce: 2.2mg - 20% of the DV
- Yogurt, fruit, low fat, 8 ounces: 1.7mg - 15% of the DV
- Cashews, dry roasted, 1 ounce: 1.6mg - 15% of the DV
- Chickpeas, cooked, ½ cup: 1.3mg - 12% of the DV
- Cheese, Swiss, 1 ounce: 1.2mg - 11% of the DV
- Oatmeal, instant, plain, prepared with water, 1 packet: 1.1mg - 10% of the DV
- Milk, low-fat or nonfat, 1 cup: 1.0mg - 9% of the DV
- Almonds, dry roasted, 1 ounce: 0.9mg - 8% of the DV
- Kidney beans, cooked, ½ cup: 0.9mg - 8% of the DV
- Chicken breast, roasted, skin removed, ½ breast: 0.9mg - 8% of the DV
- Cheese, cheddar, or mozzarella, 1 ounce: 0.9mg - 8% of the DV
- Peas, green, frozen, cooked, ½ cup: 0.5mg - 5% of the DV
- Flounder or sole, cooked, 3 ounces: 0.3mg - 3% of the DV
Adults need eleven milligrams of zinc per day. Women need eight milligrams per day. Pregnant women and nursing mothers need eleven to twelve milligrams daily. If you think you might be deficient in zinc, consult your healthcare provider to determine if it's time to take a supplement. While there's no upper recommended daily dose of zinc, excessive intake may result in zinc toxicity. A high zinc intake can result in low copper levels, affecting the nervous system.
