The Facts on Zinc

This is one interesting mineral that hasn't had much hype about it. However it appears to be a diverse little mineral, that we should not take for granted.

So what does it do?

Zinc is an essential trace mineral and has many different functions within the body. Zinc is essential for over 200 enzyme reactions in the body. An enzyme is a protein that enables the body to produce chemical reactions to take place.

It is essential for:

· Proper growth within the body, including:
· cellular growth
· tissue growth and repair
· wound healing
· The functioning of the immune system, and is vital for the functioning of the thymus.
· The thymus is situated in the upper chest and produces lymphocytes, which help destroy infectious organisms. It basically enables new immune cells to be produced quickly, when there is a presence of a new infection.
· Zinc throat lozenges are affective for a sore throat (however, more study needs to be done on the immune system and zinc).
· It also an antioxidant, which aids the body in destroying free radicals (see articles on this web page for info on antioxidants).

It also can aid the body in:

· Detoxifying alcohol in the liver
· The perception of taste, smells and vision.
· The absorption of vitamin D and Calcium, which may help in the reduction of osteoporosis in later life.
· Transportation of blood

Recommended Daily Intake (RDI)

Females - 7mg
Males - 8.7mg

What foods can you find zinc in?

Oysters (this is probably the highest level of zinc in food), red meat, fish, poultry, wheat germ and bran, whole grains, nuts, dried beans.

Symptoms of zinc deficiency

Deficiency is rare, however if it occurs, it can cause in the young, retarded growth (to dwarfism) and retarded sexual development.

In general
· Poor wound healing and the potential for infection
· Reduced perception of smell, taste and visual perception.
· Reduce the sperm count in men
· Appetite loss
· Mental lethargy
· Nerve damage
· If severe, skin changes and damage (such as inflamed skin, mouth and eyelids), along with hair loss and anemia (low iron count).

Those at risk of zinc deficiency

· Athletes, elderly, pregnant women. If you are pregnant, discuss the option of taking supplements with your doctor before you commence taking them, as you may not need extra zinc if your diet is adequate.

· Vegetarians. If you are a vegetarian, and are taking iron and copper supplements without taking zinc supplements or a form of fortified foods, you can become deficient in zinc. This is due to needing zinc to absorb all the essential minerals in the appropriate doses. If you are a vegetarian, try and stay on a diet that will provide you with a well balanced diet, that way you should not need to take any supplements at all. If you are concerned about your intake of vitamins and minerals see your doctor, ask about the appropriate diet for gaining the RDI of these nutrients, and if necessary, a blood test can confirm whether you are getting enough.

· If you are on a high carbohydrate diet, you can become deficient in zinc. This is due to carbohydrates containing high levels of phytates. Phytates interfere with zinc absorption, by binding to zinc, and reducing absorption. Foods that contain phytates are in unrefined whole grain products. So, do not go over board on these foods.

It has been suggested that supplement doses of up to 45mg per day are non toxic to the body. Although if you have a well rounded diet, it is unlikely that you are deficient in zinc.

Symptoms of excess zinc intake (doses usually above 150mg)

Nausea, vomiting, abdominal cramps, fever, interference with the bodies immune system.
If you are taking more than the RDI of zinc, it may interfere with the absorption of copper and iron, with one side effect being anemic.

Other interesting facts about zinc:

As oysters are so high in zinc, it has been suggested that the commonly known side effect of oysters being an aphrodisiac is due to the high levels of zinc. So, eat lots of oysters if you need a boost in your sex drive.

Much of the evidence surrounding zinc suggests that it decreases the chance of contracting the common cold. However further study needs to be done in this area.

If your diet is well rounded and you are eating foods from the five food groups you should be receiving enough of this mineral. As said earlier, it is rare to become deficient in zinc. So, if you believe you need supplements, be careful, as you can overdose on this mineral if you are already receiving enough in your diet and start to take supplements.

If you are eating healthily, you should be fine!

- Louise Ganey (RN)