All About Minerals

Zinc
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Why zinc is good for you

Zinc is extremely important for proper functioning of the immune system – current research shows that zinc supplements assist with quicker healing of the cold or flu.

Zinc also keeps the skin healthy, helps preserve eyesight and might even improve memory.

Over 200 different enzymes in the body depend on zinc to work properly. Zinc is necessary to make many hormones, including the ones that tell the immune system what to do when it is under attack from germs. Zinc is essential for making hormones that control growth and for the important male hormone testosterone.

There is some zinc in every one of the cells in the body, but most of it is in the skin, hair, nails and eyes (and in the prostate gland, for males).

 

Important zinc facts

  • Zinc is important for the a healthy prostage gland
  • Zinc is also needed for healthy and viable sperm
  • Zinc is very important for men's health

 

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Groups at risk of zinc deficiency

Almost a century ago in Egypt, doctors noticed that poor, young boys who ate almost nothing but unleavened bread were very short and underdeveloped. It turned out that their diets had very little zinc. Once they started getting more zinc in their diet, they started growing normally again.

In modern society, such a serious zinc deficiency is very rare, although a slight zinc deficiency is quite common. Surveys show that many women only get about half the RDA. The groups at most at risk of zinc deficiency are:

People in these groups at risk of deficiency should talk to a medical professional about zinc supplements BEFORE taking them.

 

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Symptoms of zinc deficiency

Zinc deficiency has a number of symptoms such as:

  • slowed growth in children
  • slow wound healing
  • frequent infections
  • skin irritation
  • hair loss
  • loss of sense of taste

 

Generally speaking, most people do not have to worry much about being deficient in this mineral. Anyone who eats a reasonably well-balanced diet will get plenty of zinc, but some people are more prone to being deficient and should seek medical advice about supplementation.

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Zinc and health

 

 

  • Fighting off colds - zinc helps to fight off a cold or the flu more quickly - giving the immune system a zinc boost helps it fight off the virus or bacteria much faster. It also seems to reduce the cold symptoms such as a runny nose, coughing and sore throat. The best way to do this is with lozenges containing zinc gluconate, taken as prescribed on the packet. The only drawback to zinc lozenges is that they can leave a bad aftertaste in your mouth and can affect the sense of taste and smell if a lot are taken. These senses should return once the zinc lozenges are stopped

 

People who wish to take a zinc supplement should talk to a medical professional BEFORE taking it.

CURRENT RESEARCH

People who wish to take a zinc supplement should talk to a medical professional BEFORE taking it.

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Zinc in food

FOOD AMOUNT ZINC (mg)
Oysters, smoked 85g 103.0
Oysters, canned 85g 77.3
Oysters, raw 6 medium 76.4
Beef liver 85g 5.2
Beef, minced 85g 4.6
Wheatgerm 1/4 cup 3.6
Chickpeas 1 cup 2.5
Lentils 1 cup 2.5
White beans 1 cup 2.5
Chicken without skin 85g 2.1
Yoghurt 1 cup 2.0
Black beans 1 cup 1.9
Kidney beans 1 cup 1.9
Lima beans 1 cup 1.8
Turkey 85g 1.7
Cashews, dry roasted 28g 1.6
Pecans 28g 1.6
Almonds, dry roasted 28g 1.4
Sunflower seeds 28g 1.4
Oatmeal 1 cup 1.1
Swiss cheese 28g 1.1
Milk 1% fat 1 cup 1.0
Cheddar cheese 28g 0.9
Split peas 1/2 cup 0.9
Peanut butter 2 Tbsp 0.9
Peanuts 28g 0.9
Walnuts 28g 0.8
Eggs 1 large 0.5
Flounder 85g 0.5
Wholewheat bread 1 slice 0.4

 

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Zinc recommended daily intake (RDI)

RDA lifestage age amount
  INFANTS 0-6mths
7-12mths
2mg
3mg
  CHILDREN 1-3yrs
4-8yrs
3mg
5mg
  CHILDREN 9-13yrs
male: 14-18yrs
female: 14-18yrs
8mg
11mg
9mg
  ADULTS male: 19-50yrs
female: 19-50yrs
11mg
8mg
  SENIORS male: 51+yrs
female: 51+yrs
11mg
8mg
  PREGNANT <18yrs
19-50yrs
13mg
11mg
  LACTATING <18yrs
19-50yrs
14mg
12mg
 
TOLERABLE UPPER LIMIT lifestage age amounT
  INFANTS 0-6mths
7-12mths
4mg
5mg
  CHILDREN 1-3yrs
4-8yrs
7mg
12mg
  CHILDREN 9-13yrs
14-18yrs
23mg
34mg
  ADULTS 19-50yrs 40mg
  SENIORS 51+yrs
40mg
  PREGNANT <18yrs
19-50yrs
34mg
40mg
  LACTATING <18yrs
19-50yrs
34mg
40mg
 
Toxic Levels >150mg

The tolerable upper limits should only be taken for short periods and only under medical supervision.

 

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Zinc works best with

 

Overdosage, toxicity and cautions for zinc

Acute (>1,000mg) toxicity - dysfunction of the central nervous system, diarrhoea, dizziness, sore stomach, nausea, paralysis of extremities, slow tendon reflexes, tremor, vomiting

Chronic toxicity - alcohol intolerance, anaemia, increased LDL cholesterol and lowered HDL cholesterol, dehydration, electrolyte imbalance, lethargy, nausea, sore stomach, symptoms of copper and iron deficiency, vomiting, lowered immunity

Nausea and vomiting can occur at doses >150mg a day.

CAUTIONS

People taking the antibiotic tetracycline should NOT take zinc supplements. The zinc will keep the tetracycline from being absorbed into the bloodstream.

 

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Last reviewed: 1 January 2010 || Last updated: 1 January 2010

 

references

 

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NOTE: Mega doses of vitamins, minerals, amino acids, or other supplements cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of nutrient supplement.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.