Zinc
We will begin on the trace minerals- essential minerals you need in smaller quantities. The first trace mineral we’ll tackle is zinc. It is an essential nutrient found in various plant and animal foods. Zinc contributes several essential roles in your body including cell growth, immune function, and protein synthesis.
Functions Of Zinc
- Required for the activity of more than 300 enzymes-Zinc is necessary for the utilization of various enzymes that facilitate digestion, metabolism, and nerve function processes.
- Immune function– This mineral is significant for immune functions as it is required for the development and function of immune cells.
- For protein production-You need adequate amounts of zinc to allow for the synthesis of proteins in your body.
- Maintains the reproductive system-Zinc is required for the proper development of the reproductive system.
- Supports health growth and development-Zinc is required for cell growth and division that promotes body growth and development.
Food Sources
- Shellfish: clams, mussels, oysters, crab, lobster
- Poultry: chicken, turkey
- Meat: beef, lamb, pork, and bison
- Organ meats: liver
- Fish: salmon, sardines
- Legumes: lentils, chickpeas, kidney beans, black beans, etc.
- Eggs
- Nuts and seeds: cashews, hazelnut, pumpkin seeds, hemp seeds, etc.
- Dairy products: milk, cheese
- Whole grains: oats, brown rice, quinoa, etc.
- Vegetables: mushrooms, asparagus, kales, etc.
Animal sources of zinc such as meat, eggs and fish, contain significant amounts of the mineral, and they are more readily absorbed and utilized in your body compared to plant sources. This is because plant sources contain phytates that limit the absorption of zinc.
People At Risk Of Zinc Deficiency
- Alcoholics-They have poor-quality diets that predispose them to zinc deficiency.
- Individuals with certain conditions –People with conditions such as celiac disease and Chrons are likely to be deficient in zinc due to limited absorption of the mineral.
- Individuals on very restricted diets-Such persons are likely to have several nutrient deficiencies including zinc.
RDA
- 15 milligrams for adults
Zinc Deficiency
Zinc deficiency may result from poor diets lacking adequate amounts of zinc; though, it is mainly a result of conditions that limit its absorption. Symptoms of deficiency include:
- Reduced immunity
- Growth retardation
- Delayed sexual maturation and hypogonadism
- Dermatitis
- Glossitis
- Mental changes – changes in behaviour and depression.
- Loss of taste
- Poor appetite
- Delayed healing of wounds
- Eye lesions
Zinc Toxicity
Toxicity is unlikely from dietary intake. Symptoms of zinc toxicity:
- Nausea and vomiting
- Diarrhoea
- Headaches
- Abdominal cramps and pain
Nutrient Interactions With Zinc
- Phytate, polyphenols,(compounds naturally found in plants) calcium and soy protein -These substances decrease the bioavailability of intestinal zinc ; thereby, reducing its rate of absorption.
Iron and copper –Large doses of zinc (mainly from supplements) can obstruct the absorption of copper and iron. Alternatively, consuming high doses of iron (mainly from supplements –more than 25 milligrams of elemental iron) can hinder zinc absorption.
Drug Interactions
Medications that increase zinc plasma levels include:
- Amiloride (Midamor) diuretic – May increase the plasma levels of zinc.
Medications that decrease zinc plasma levels:
- Blood pressure medications- ACE Inhibitors- May decrease the levels of zinc in your blood. They include:
· Lisinopril (Zestril)
· Quinapril (Accupril
· Moexipril (Univasc)
· Benazepril (Lotensin)
· Enalapril (Vasotec)
- Cisplatin (Platinol-AQ)( used in the treatment of some types of cancers)-May cause an increase in the amount of zinc being excreted in your urine.
- Deferoxamine (Desferal)( utilized in removing excess iron from the blood) –This medicine increases the quantity of zinc excreted in the form of urine.
- Penicillamine (used in the treatment of Wilson’s disease)- Reduces the amount of your zinc plasma levels.
Zinc is an important trace mineral involved in numerous cellular metabolism functions which account for its essence in the diet. You can obtain sufficient amounts of zinc from animal and plant sources. In case you have a condition or deficiency that necessitates supplementation, you should involve a dietitian.