Zinc has a number of health-beneficial functions
Zinc has a number of health-beneficial
functions
What does zinc do for us?
• 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
Zinc-containing foods
Body can not store zinc.
However, it is easily obtained from diet
Top are 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.
ZINC-RICH Foods
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 /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. 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.
Taking large quantities of zinc (50 mg/day or more) over a period of weeks can
affect copper bioavailability.