Zinc Sources, Deficiency, Benefits
Zinc is an essential trace element. We need to make sure we have proper nutrition or use the supplements that will give our tissues the zinc they need.
Good sources include pumpkin seeds, meat, legumes, nuts, oysters, eggs and whole grain foods. The likelihood that you are deficient is higher if you have diabetes, you are a vegetarian, consume alcohol regularly, have diarrhea or are taking proton pump inhibitor.
Zinc is essential, as it plays a crucial role in hundreds of processes in the human body. Most essential functions include promoting proper growth, and support of the immune system.
Some evidence suggests that it has some antiviral effect. Using in the form of lozenges can alleviate the common cold, recurrent ear infections and preventing lower respiratory infections. Some researches indicate that zink may be more effective than vitamin C in preventing and treating the common cold.
Research has indicated that Zinc plays a crucial role in maintaining vision and may counter vision loss in macular degeneration.
A deficiency of zinc, on the other hand, can lead to a reduced sense of taste, smell, loss of appetite, impaired brain function, depression, irritability, hair loss, dry skin, slow wound healing, diarrhea, weight loss, male infertility, and nausea.
How much zinc do I need a day?
The recommended daily allowance (RDA) of zinc for women is 8 milligrams a day, and for men is 11 mg a day taken by mouth.
People who have a deficiency can take as much as 40 mg a day for a week or two. Taking zinc with food or supplement is essential because the body can’t store this mineral. Therefore people need to have it every day.
Research has proven that taking in high doses daily for an extended period can cause diarrhea, vomiting, and stomach cramps. People with advanced age, on the other hand, can benefit from taking it if they have a deficiency.
When taking supplements, you should always remember that zinc can interfere with the absorption of copper and iron. For this reason, experts recommend that they should not be taken together. Have at least 1 hour of a break between them. Anyone who takes supplement should take it as part of a well-balanced diet.