Heal Yourself At Home
DIY SOLUTIONS FOR YOUR HEALTH
MINERALS - Zinc - Health Benefits, Obtaining from Food and Supplements

 

Zinc

 

 

      Zinc has a number of health-beneficial functions:

 

·          Accelerates the activity of approximately 100 different body enzymes

 

·          Promotes immune function

 

·          Supports healthy cell growth and development

 

·          Ensures proper sense of taste and smell

 

·          Prostate health

 

      Body can not store zinc – but it is easily obtained  from diet

 

-       Top Zinc Foods - meat and poultry. Oysters contain more zinc than any other food. Other good sources for zinc include beans, nuts, crab, lobster, whole grains, fortified breakfast cereals, and dairy products. This author does not advocate eating shell fish, which do a great job of cleaning up the  planet and can be toxic.

 

Food

Serving size

Zinc (mg)

Roasted pumpkin seeds

¼ cup

4.2

Toasted sesame seeds

¼ cup

3.3

Brazil nuts

½ cup

2.7

Soybeans

 (only eat organic beans)

½ cup

4.5

Wheatgerm cereal

(toasted, ready to eat)

½ cup

9.4

Yogurt (low fat, plain)

8 oz

2.2

Baked beans

½ cup

6.9

Sirloin, broiled

3 oz

5.5

 

Zinc content of more common foods

 

Conditions or persons with special zinc needs

 

      Vegetarians - legumes and whole grains contain phytates that bind zinc and inhibit its absorption in the body. They may require 50% more zinc than non-vegetarians.

 

      Pregnant/Nursing women  - high fetal requirements and breast feeding can  deplete their body’s zinc.

 

      Older men need a zinc sufficiency to protect against formation of abnormal prostate cells and impotence:

 

-       The human prostate has the highest accumulation of zinc of any soft tissue in the body

 

-       Cancerous prostates seem to have less zinc than normal prostates

 

-       Severe zinc deficiency can lead to impotence - by affecting TESTOSTERONE

 

      Allergies – which are hard on the immune system;

 

      “Teeth-grinders” - Zinc (also niacin) deficiency can cause involuntary grinding of teeth, especially when sleeping or stressed; To relieve pressure on the jaw, move your lower jaw all the way left and then all the way right. You may hear your jaw joint crack.

 

      White spots on fingernails – a symptom of zinc deficiency

 

      Wilson’s Disease – a problem of copper build-up in the liver

 

      Digestive disorders / gastrointestinal surgery  - E.g.  ulcerative colitis, Crohn’s disease, partial removal of intestines, weight-loss surgery decrease amount of zinc absorbed, increasing loss in urine.

 

      Older infants who are breastfed  - breast milk does not have enough zinc for infants over 6 months of age. Non-formula-fed older infants should be given foods that have zinc such as pureed meats

 

      Alcoholics - alcoholic beverages decrease the amount of zinc that the body absorbs and increase the amount lost in the urine. Also, many alcoholics have a poor diet

 

      Sickle cell disease – creates a need for more zinc.

 

 

 

Supplementing Zinc

 

 

      Supplemental forms - include zinc gluconate, zinc sulfate, and zinc acetate .

 

      Normal daily recommended intakes (not RDA) for zinc are as follows:

 

 

Persons

 Zinc (mg)

Infants and children birth to
3 years of age

5–10

Children 4 to 6 years of age

10

Children 7 to 10 years of age

10

Adolescent /Adult males

15

Adolescent /Adult females

12

Pregnant females

15

Breast-feeding females

16–19

 

 

      Upper limit is 40 mg/day - excessive zinc intake can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches.

NUTRITION LINKS

NUTRITION Related Links

“N” = Nutrition

“Live to Eat or Eat to Live”

FOODS

Fruits and Vegetables:

 

Fruits and Vegetables

  - How much Fructose in Fruit?

  - Lemon Juice

  - Sulforaphane  "Eat Your Broccoli!"

  - Garlic

 

Proteins:

Dairy

Eggs

Meat

Fish

 

Fats:

Fats & Oils

 

Carbs:

Grains

Sweeteners

  - Raw Honey

  - Too much sugar

 

Fiber:/span>

Fiber in Foods    “Soluble and Insoluble”

 

Antinutrients:

Antinutrients

  - Phytic Acid / Phytate    “Malabsorption Agent”

 

Other food types:

Herbs, Salt and Spices

Beverages

Legumes, Nuts, Seeds, Dried Fruit

 

Maximize Nutrition in Foods:

Cooking - How to Preserve Nutrients in vegetables

RECIPES

Budwig Breakfast Menu

Breakfast Menu

ENZYMES

ENZYMES  - “Make it Happen!”

PROBIOTICS

PROBIOTICS  - “For Life”

 MINERALS

MINERALS

Calcium

Potassium

Phosphate

Sodium

Chloride

Magnesium – “Missing Miracle Mineral”

Sulfur – “Healing Mineral”

 

Iodine – “Universal Medicine”

Fluoride

Selenium

Zinc

Manganese

Copper

Chromium

Molybdenum

Boron

Iron

ANTI

-OXIDANTS

/VITAMINS

Food /Supplemental Antioxidants

 

Vitamin A – “Grass Vitamin”

Vitamin B Complex

  - Vitamin B9 (Folate)

  - Vitamin B12 (Cobalamin)

Vitamin C – “God’s Medicine”

Vitamin D – “Sunshine Vitamin”

Vitamin E

Vitamin K – “Klotting and Kalcium”

CoQ10 – “Spark and Dampener”

 

Alpha Lipoic Acid 

 

MELATONIN – “Darkness Hormone”

 

Dark Chocolate  – “Anti-inflammatory    

/Antidepressant”

GLYCO

-NUTRIENTS

Essential sugars

FATS

HIGH OR LOW FAT - FAKE OR NO FAT?

 

EFAS  –“The Fats of Life”  

(Essential Fatty Acids Omega-3 and Omega-6)

Damaged/Altered (Toxic) Fats

AMINO ACIDS

L-Arginine - "Precursor to Nitric Oxide (NO)"

HARMFUL

FOODS

Harmful foods / ingredients – Main Page

 

Genetically Modified Organisms (GMOs)

 

MSG “And other forms of neurotoxic free glutamic acid”

 

"Sickly Sweet"

- Aspartame  -  “Excitotoxin”

- Splenda (Sucralose)  -  “An Organochlorine"

- Too much Fructose -  “Burdens liver / Increases inflammation / Favors Fat production"

- Too much Sugar -  “Common addiction affecting health"

 

Nanotechnology

 

Caffeine - "The Jitter Drug"

 

Microwaved Foods  - "Not so convenient for your health" 

 

Chlorine  - “Disease-causing Disinfectant in your Water"

 

Fluoride  - "Mega Health fraud and Cover-up"

 

Food Colorings

HERBS

5-HTP  - “SSRI Alternative”

DIM  - “Anti-estrogen with Anticancer Benefits"

SUPPLEMENTS

Daily Nutritional Supplement Chart

 

"Green Drink" -  A whole food multivitamin supplement

OTHER LINKS

Electron-Rich Foods

Bible References to Health