Zinc is an important mineral, which participates in many organism processes, it helps the body to work properly and easy to fight diseases.As other minerals,zinc shouldn’t consumed by regular diet or supplement.
Why the Zinc?
More than 200 enzymes in the body need zinc to work properly. Zinc is required for the creation of many hormones, including hormones that tell the immune system how to fight when you’r attacked from bacteria.
Testosterone levels affects the sexual activity, the amount of muscle mass, bone growth and fig, so men need to pay more attention to zinc.
Body copes easily with colds and flu when there is enough zinc in it, because zinc helps to boost the immune system. Besides that zinc helps to keep up the good-looking skin, it controls the secretion of the sebaceous glands and helps to fight acne.
Most of the zinc in the body is concentrated in the skin, hair, nails and eyes (for men-in the prostate too).
Symptoms of zinc deficiency
Some of the symptoms that can occur when you have low levels of zinc in the body are:
- Slower growth in children.
- Frequent infections.
- Slow healing of wounds.
- Hair loss.
- Loss the sense of taste.
- Irritation of the skin.
Which people are at risk of zinc deficiency?
Animal food origin is the best source of zinc. Fruits almost does not contain this mineral, therefore, this group specially is at risk of zinc deficiency.
People who eat foods that contain plenty of fiber
Cereal grains such as grains combines with zinc and thereby prevents the absorption by the body.
Pregnant women and nursing mothers
This group need extra amounts of zinc, because part of it is passed to the baby.
People over 50 years of age
The body’s ability to absorb zinc decreases when you getting older.
Regular consumption even a little amount of alcohol, leading to decreasing the level of zinc in the body.
Recommended daily needs:
- Baby (0-6 months) – 2mg
- Babies (7-12 months) – 3mg
- Children (1-3 years) – 3mg
- Children (4-8 years) – 5mg
- Children (9-13 years) – 8mg
- Men (14-18 years) – 11mg
- Women (14-18 years) – 9mg
- Men (19 years and up) – 11mg
- Women (19 years and up) – 8mg
- Pregnant women (19 years and up) – 11mg
- Lactating women (19 years and up) – 12mg
Men need to import larger quantities of zinc than women.
Pregnant women and nursing mothers also need higher amount of this mineral.
Foods rich in zinc
Daily needs of zinc is best to satisfy diet. Zinc is most abundant in red meat, fish and seafood, nuts, pumpkin seeds sunflower seeds and eggs.
Fruits and vegetables contain only minimal amounts of zinc,mostly walnuts, cherries, beans, pears, peas and lentils contain zinc.