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Zinc Sources, Deficiency, Benefits

Zinc is an essential trace element. Everyone should know that zinc is a vital element for everyday health.

Your immune system needs it to work efficiently. Also, your skin uses it to heal wounds. Without zinc, you wouldn’t be able to taste or smell efficiently.

We need to make sure we have proper nutrition or use the supplements that will give our tissues the zinc they need.

Food sources of Zinc

Good sources include meat, cheese, yeasts, oysters, shrimps, Herring, legumes, nuts, eggs, sunflower seeds, sesame seeds, mushrooms, asparagus, broccoli, chard, spinach, squash, miso, Maple syrup, pumpkin seeds, and whole-grain foods.

Role of zinc in the body

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. But it needs more analysis to confirm it.

Research has indicated that Zinc plays a crucial role in maintaining vision and may counter vision loss in macular degeneration.

Zinc-oxide is for a long time, a widely used ingredient of skin medication for herpes, acne, and rash.

Deficiency symptoms

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.

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 it 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 supplements should take it as part of a well-balanced diet.

 

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