Zinc From Wikipedia, the free encyclopedia This article is about the metallic element. For other uses, see Zinc (disambiguation) . Zinc 30 Zn - ↑ Z n ↓ C d Periodic table copper ← zinc → gallium Appearance silver-gray General properties Name, symbol ,number zinc, Zn, 30 Pronunciation / ˈ z ɪ ŋ k / ZINGK Element category transition metal alternatively considered
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ZincFrom Wikipedia, the free encyclopedia
This article is about the metallic element. For other uses, see Zinc (disambiguation).
sludge, and particles from galvanized surfaces. Excess zinc is toxic to plants,
although zinc toxicity is far less widespread.[83]
Precautions
Main article: Zinc toxicity
Toxicity
Although zinc is an essential requirement for good health, excess zinc can be
harmful. Excessive absorption of zinc suppresses copper and iron absorption.
[168] The free zinc ion in solution is highly toxic to plants, invertebrates, and even
vertebrate fish.[188] The Free Ion Activity Model is well-established in the
literature, and shows that just micromolar amounts of the free ion kills some
organisms. A recent example showed 6 micromolar killing 93% of
all Daphnia in water.[189]
The free zinc ion is a powerful Lewis acid up to the point of being corrosive.
Stomach acid contains hydrochloric acid, in which metallic zinc dissolves
readily to give corrosive zinc chloride. Swallowing a post-1982 American
one cent piece (97.5% zinc) can cause damage to the stomach lining due to
the high solubility of the zinc ion in the acidic stomach.[190]
There is evidence of induced copper deficiency at low intakes of 100–300 mg
Zn/day; a recent trial had higher hospitalizations for urinary complications
compared to placebo among elderly men taking 80 mg/day.
[191] The USDA RDA is 11 and 8 mg Zn/day for men and women, respectively.
[169] Even lower levels, closer to the RDA, may interfere with the utilization of
copper and iron or adversely affect cholesterol.[168] Levels of zinc in excess of
500 ppm in soil interfere with the ability of plants to absorb other essential
metals, such as iron and manganese.[84] There is also a condition called
the zinc shakes or "zinc chills" that can be induced by the inhalation of freshly
formed zinc oxide formed during the welding of galvanized materials.[114] Zinc is
a common ingredient of denture cream which may contain between 17 and
38 mg of zinc per gram. There have been cases of disability or even death due
to excessive use of these products.[192]
The U.S. Food and Drug Administration (FDA) has stated that zinc damages
nerve receptors in the nose, which can cause anosmia. Reports of anosmia
were also observed in the 1930s when zinc preparations were used in a failed
attempt to prevent polio infections.[193] On June 16, 2009, the FDA said that
consumers should stop using zinc-based intranasal cold products and ordered
their removal from store shelves. The FDA said the loss of smell can be life-
threatening because people with impaired smell cannot detect leaking gas or
smoke and cannot tell if food has spoiled before they eat it.[194] Recent research
suggests that the topical antimicrobial zinc pyrithione is a potent heat
shock response inducer that may impair genomic integrity with induction
of PARP-dependent energy crisis in cultured
human keratinocytes and melanocytes.[195]
Poisoning
In 1982, the United States Mint began minting pennies coated in copper but
made primarily of zinc. With the new zinc pennies, there is the potential for zinc
toxicosis, which can be fatal. One reported case of chronic ingestion of 425
pennies (over 1 kg of zinc) resulted in death due to gastrointestinal bacterial
and fungal sepsis, while another patient, who ingested 12 grams of zinc, only
showed lethargy and ataxia (gross lack of coordination of muscle movements).
[196] Several other cases have been reported of humans suffering zinc
intoxication by the ingestion of zinc coins.[197][198]
Pennies and other small coins are sometimes ingested by dogs, resulting in the
need for medical treatment to remove the foreign body. The zinc content of
some coins can cause zinc toxicity, which is commonly fatal in dogs, where it
causes a severe hemolytic anemia, and also liver or kidney damage; vomiting
and diarrhea are possible symptoms.[199] Zinc is highly toxic in parrots and
poisoning can often be fatal.[200] The consumption of fruit juices stored in
galvanized cans has resulted in mass parrot poisonings with zinc.[50]
inc is a metal. It is called an “essential trace element” because very small amounts of zinc are necessary for human health.
Zinc is used for treatment and prevention of zinc deficiency and its consequences, including stunted growth and acute diarrhea in children, and slow wound healing.
It is also used for boosting the immune system, treating the common cold and recurrent ear infections, and preventing lower respiratory infections. It is also used for malaria and other diseases caused by parasites.
Some people use zinc for an eye disease called macular degeneration, for night blindness, and for cataracts. It is also used for asthma; diabetes; high blood pressure; acquired immunodeficiency syndrome (AIDS); and skin conditions such aspsoriasis, eczema, and acne.
Other uses include treating attention deficit-hyperactivity disorder (ADHD), blunted sense of taste (hypogeusia), ringing in the ears (tinnitus), severe head injuries, Crohn’s disease, Alzheimer’s disease, Down syndrome, Hansen’s disease, ulcerative colitis, peptic ulcers and promoting weight gain in people with eating disorders such as anorexia nervosa.
Some people use zinc for benign prostatic hyperplasia (BPH), male infertility, erectile dysfunction (ED), weak bones (osteoporosis), rheumatoid arthritis, and muscle cramps associated with liver disease. It is also used for sickle cell disease and inherited disorders such as acrodermatitis enteropathica, thalassemia, and Wilson’s disease.
Some athletes use zinc for improving athletic performance and strength.
Zinc is also applied to the skin for treating acne, aging skin, herpes simplexinfections, and to speed wound healing.
There is a zinc preparation that can be sprayed in the nostrils for treating the common cold.
Zinc sulfate is used in products for eye irritation.
Zinc citrate is used in toothpaste and mouthwash to prevent dental plaque formation and gingivitis.
Note that many zinc products also contain another metal called cadmium. This is because zinc and cadmium are chemically similar and often occur together in nature. Exposure to high levels of cadmium over a long time can lead to kidney failure. The concentration of cadmium in zinc-containing supplements can vary as much as 37-fold. Look for zinc-gluconate products. Zinc gluconate consistently contains the lowest cadmium levels.
How does it work?Zinc is needed for the proper growth and maintenance of the human body. It is found in several systems and biological reactions, and it is needed for immune function, wound healing, blood clotting, thyroid function, and much more. Meats, seafood, dairy products, nuts, legumes, and whole grains offer relatively high levels of zinc.
Zinc deficiency is not uncommon worldwide, but is rare in the US. Symptoms include slowed growth, low insulin levels, loss of appetite, irritability, generalized hair loss, rough and dry skin, slow wound healing, poor sense of taste
and smell, diarrhea, and nausea. Moderate zinc deficiency is associated with disorders of the intestine which interfere with food absorption (malabsorption syndromes), alcoholism, chronic kidney failure, and chronic debilitating diseases.
Zinc plays a key role in maintaining vision, and it is present in high concentrations in the eye. Zinc deficiency can alter vision, and severe deficiency can cause changes in the retina (the back of the eye where an image is focused).
Zinc might also have effects against viruses. It appears to lessen symptoms of the rhinovirus (common cold), but researchers can’t yet explain exactly how this works. In addition, there is some evidence that zinc has some antiviral activity against the herpes virus.
Low zinc levels can be associated with male infertility, sickle cell disease, HIV, major depression, and type 2 diabetes, and can be fought by taking a zinc supplement.
Preventing and treating blood levels of zinc that are too low (zinc deficiency). Zinc deficiency may occur in severe diarrhea, conditions that make it hard for the bowel to absorb food, liver cirrhosis and alcoholism, after major surgery, and during long-term use of tube feeding in the hospital. Taking zinc by mouth or intravenously (by IV) helps to restore zinc levels to the right level. But as a rule, routine use of zinc supplements is not recommended.
Likely Effective for:
Reducing diarrhea in malnourished children, or in children who have low zinc levels. Severe zinc deficiency in children is common in developing countries.
Treating Wilson’s disease, a rare genetic disorder.
Possibly Effective for:
Decreasing the length of time the common cold lasts, when taken by mouth as a lozenge. However, using zinc as a pill or a nose spray doesn’t seem to help prevent colds.
Acne. Taking zinc by mouth or applying it to the skin in an ointment that also contains erythromycin seems to help clear up acne.
Weak bones (osteoporosis). Low zinc intake seems to be linked to lower bone mass. Taking a zinc supplement in combination with copper, manganese, and calcium might also decrease bone loss in women who have passed menopause.
Treating an eye disease called age-related macular degeneration (AMD) when taken with other medicines. Taking zinc by mouth in combination with antioxidant vitamins (vitamin C, vitamin E, and beta-carotene) might slow the worsening of advanced age-related macular degeneration (AMD). There isn’t enough information to know if zinc plus antioxidants helps people with less advanced macular disease or prevents AMD. Taking zinc supplements alone does not seem to benefit people with existing AMD.
Treating attention deficit-hyperactivity disorder (ADHD). Taking zinc by mouth in combination with conventional treatment might slightly improve symptoms of hyperactivity, impulsiveness, and socialization problems in some children with ADHD. But zinc might not improve attention span. Some research suggests that children with ADHD have lower zinc levels in their blood than children without ADHD. Other research suggests people with ADHD with lower zinc levels might not respond well enough to prescription medications for ADHD (stimulants). Studies using zinc for ADHD have taken place in the Middle East where zinc deficiency is relatively common compared to Western countries. It’s not known if zinc would have the same potential benefits when used for ADHD in people from Western countries.
Treating an inherited disorder called acrodermatitis enteropathica.
Leprosy, when used with other medications.
Herpes simplex virus when zinc preparations made for the skin are applied directly to the mouth or genitals.
Promoting weight gain and improving depression in people with eating disorders such as anorexia nervosa.
Treating hypogeusia, a rare condition where the sense of taste is abnormal.
Preventing and treating stomach ulcers.
Preventing complications related to sickle cell anemia in people who have low zinc levels.
Preventing muscle cramps in people who have low zinc levels.
Treating leg wounds in people with low zinc levels.
As a mouthwash or toothpaste for preventing tartar and gingivitis.
Improving healing of burns.
Increasing vitamin A levels in underfed children or in children with low zinc levels.
Preventing and treating pneumonia in undernourished children in developing countries.
Possibly Ineffective for:
Preventing prostate cancer. Some preliminary research suggests that some men might benefit from taking zinc along with other vitamins and minerals for preventing prostate cancer. But other research suggests that taking zinc can increase the risk of developing prostate cancer and increase the risk of dying from prostate cancer.
Raising blood iron levels in pregnant women, when taken with iron and folic acid supplements.
Skin conditions including eczema, psoriasis, or hair loss.
Many kinds of arthritis.
Preventing or treating cataracts.
Malaria in underfed children.
Inflammatory bowel disease.
“Ringing in the ears” (tinnitus).
AIDS diarrhea-wasting syndrome.
Preventing the flu.
Increasing birth weight and gestation time in infants born to HIV-infected women.
Insufficient Evidence for:
Alzheimer’s disease. Some limited research has shown zinc supplements may slightly slow the worsening of symptoms in people with Alzheimer’s disease.
Wrinkled skin. A skin cream containing 10% vitamin C as L-ascorbic acid and acetyl tyrosine, zinc sulfate, sodium hyaluronate, and bioflavonoids (Cellex-C High Potency Serum) applied for 3 months to facial skin aged by sun exposure seems to improve fine and coarse wrinkling, yellowing, roughness, and skin tone.
Infections related to AIDS. There is some limited evidence that taking zinc supplements by mouth in combination with zidovudine (AZT, Retrovir, a component of Combivir) might prevent certain bacterial and yeast infections that can occur in people with AIDS because their immune system is less active than it should be. However, taking zinc supplements might lower the overall survival of people with AIDS.
Male sexual problems. Taking zinc orally to treat male sexual problems caused by disease or medical treatment has produced varying results.
Crohn’s disease.
Ulcerative colitis.
Diabetes.
Treating the common cold when used as a nose spray.
Asthma.
Down syndrome.
Recurrent ear infections.
Preventing cancer.
Head injury.
Helping babies that are too small when born.
Preventing esophageal cancer.
Other conditions.
More evidence is needed to rate zinc for these uses.
Zinc is LIKELY SAFE for most adults when applied to the skin, or when taken by mouth in amounts not larger than 40 mg per day. Routine zinc supplementation is not recommended without the advice of a healthcare professional. In some people, zinc might cause nausea, vomiting, diarrhea, metallic taste, kidney and stomach damage, and other side effects. Using zinc on broken skin may cause burning, stinging, itching, and tingling.
Taking high amounts of zinc is LIKELY UNSAFE. High doses above the recommended amounts might cause fever, coughing, stomach pain, fatigue, and many other problems.
Taking more than 100 mg of supplemental zinc daily or taking supplemental zinc for 10 or more years doubles the risk of developing prostate cancer. There is also concern that taking large amounts of a multivitamin plus a separate zinc supplement increases the chance of dying from prostate cancer.
Taking 450 mg or more of zinc daily can cause problems with blood iron. Single doses of 10-30 grams of zinc can be fatal.
Zinc nose sprays (Zicam, Cold-Eeze) are POSSIBLY UNSAFE. These products may cause loss of ability to smell. In June 2009, the US Food and Drug Administration (FDA) advised consumers not to use certain zinc-containing nose sprays (Zicam) after receiving over 100 reports of loss of smell. The maker of these zinc-containing nose sprays has also received several hundred reports of loss of smell from people who had used the products. Avoid using zinc nose sprays.Special Precautions & Warnings:Pregnancy and breast-feeding: Zinc is LIKELY SAFE for most pregnant and breast-feeding women when used in the recommended daily amounts (RDA). Pregnant women over 18 should not take more than 40 mg of zinc per day; pregnant women age 14 to 18 should not take more than 34 mg per day. Breast-feeding women over 18 should not take more than 40 mg of zinc per day; breast-feeding women age 14 to 18 should not take more than 34 mg per day.
HIV (human immunodeficiency virus)/AIDS: Do not take zinc if you have HIV/AIDS. Zinc might shorten your life.
interactions
Antibiotics (Quinolone antibiotics) interacts with ZINC
Zinc might decrease how much antibiotic the body absorbs. Taking zinc along with some antibiotics might decrease the effectiveness of some antibiotics. To avoid this interaction take zinc supplements at least 1 hour after antibiotics.Some of these antibiotics that might interact with zinc include ciprofloxacin (Cipro), enoxacin (Penetrex), norfloxacin (Chibroxin, Noroxin), sparfloxacin (Zagam), trovafloxacin (Trovan), and grepafloxacin (Raxar).
Antibiotics (Tetracycline antibiotics) interacts with ZINC
Zinc can attach to tetracyclines in the stomach. This decreases the amount of tetracyclines that can be absorbed. Taking zinc with tetracyclines might decrease the effectiveness of tetracyclines. To avoid this interaction take zinc 2 hours before or 4 hours after taking tetracyclines.Some tetracyclines include demeclocycline (Declomycin), minocycline (Minocin), and tetracycline (Achromycin).
Cisplatin (Platinol-AQ) interacts with ZINC
Cisplatin (Platinol-AQ) is used to treat cancer. Taking zinc along with EDTA and cisplatin (Platinol-AQ) might increase the effects and side effects of cisplatin (Platinol-AQ).
Penicillamine interacts with ZINC
Penicillamine is used for Wilson's disease and rheumatoid arthritis. Zinc might decrease how much penicillamine your body absorbs and decrease the effectiveness of penicillamine.
Minor Interaction Be watchful with this combination
Amiloride (Midamor) interacts with ZINC
Amiloride (Midamor) is used as a "water pill" to help remove excess water from the body. Another effect of amiloride (Midamor) is that it can increase the amount of zinc in the body. Taking zinc supplements with amiloride (Midamor) might cause you to have too much zinc in your body.
The following doses have been studied in scientific research:
BY MOUTH: For treating the common cold: one zinc gluconate or acetate lozenge, providing 9-24 mg elemental zinc,
dissolved in the mouth every two hours while awake when cold symptoms are present.
For diarrhea in malnourished or zinc-deficient children: 10-40 mg elemental zinc daily.
For preventing and treating pneumonia in undernourished children in developing countries: 10-70 mg/day.
For hypogeusia (sense of taste is abnormal): 25-100 mg zinc.
For the eating disorder anorexia nervosa: 100 mg of zinc gluconate daily.
For treating stomach ulcers: zinc sulfate 200 mg three times daily.
For muscle cramps in zinc deficient people with liver disease: zinc sulfate 220 mg twice daily.
For osteoporosis: 15 mg zinc combined with 5 mg manganese, 1000 mg calcium, and 2.5 mg copper has been used.
For sickle cell disease: zinc sulfate 220 mg three times daily.
To increase growth and weight gain in children with sickle cell disease who have not reached puberty: 10 mg elemental zinc per day.
For treating attention deficit-hyperactivity disorder (ADHD) in children: doses of zinc sulfate 55 mg (15 mg elemental zinc) to 150 mg (40 mg elemental zinc) daily.
For treating acne: 30-135 mg elemental zinc daily.
For treating age-related macular degeneration (AMD): elemental zinc 80 mg plus vitamin C 500 mg, vitamin E 400 IU, and beta-carotene 15 mg daily.
The Institute of Medicine has established Adequate Intake (AI) levels of zinc for infants birth to 6 months is 2 mg/day. For older infants, children, and adults, Recommended Dietary Allowance (RDA) quantities of zinc have been established: infants and children 7 months to 3 years, 3 mg/day; 4 to 8 years, 5 mg/day; 9 to 13 years, 8 mg/day; girls 14 to 18 years, 9 mg/day; boys and men age 14 and older, 11 mg/day; women 19 and older, 8 mg/day; pregnant women 14 to 18, 13 mg/day; pregnant women 19 and older, 11 mg/day; lactating women 14 to 18, 14 mg/day; lactating women 19 and older, 12 mg/day.
The typical North American male consumes about 13 mg/day of dietary zinc; women consume approximately 9 mg/day.
The Tolerable Upper Intake Levels (UL) of zinc for people who are not receiving zinc under medical supervision: Infants birth to 6 months, 4 mg/day; 7 to 12 months, 5 mg/day; children 1 to 3 years, 7 mg/day; 4 to 8 years, 12 mg/day; 9 to 13 years, 23 mg/day; 14 to 18 years (including pregnancy and lactation), 34 mg/day; adults 19 years and older (including pregnancy and lactation), 40 mg/day.
Different salt forms provide different amounts of elemental zinc. Zinc sulfate contains 23% elemental zinc; 220 mg zinc sulfate contains 50 mg zinc. Zinc gluconate contains 14.3% elemental zinc; 10 mg zinc gluconate contains 1.43 mg zinc.
APPLIED TO THE SKIN: For acne vulgaris: zinc acetate 1.2% with erythromycin 4% as a lotion applied twice daily.
For herpes simplex infections: zinc sulfate 0.25% applied 8 to 10 times daily or zinc oxide 0.3% with glycine applied every 2 hours while awake.
zinc
What can high-zinc foods do for you?
Help balance blood sugar Stabilize your metabolic rate Prevent a weakened immune system Support an optimal sense of smell and taste
What events can indicate a need for more high-zinc foods?
Impaired sense of taste or smell Lack of appetite Depression Growth failure in children Frequent colds and infections
Calf's liver is an excellent source of zinc while very good sources of zinc include crimini mushrooms, shiitake mushrooms, venison, and spinach.
World's Healthiest Foods rich inzinc
FoodCals%Daily Value
Venison21765.3%
Lamb22930.6%
Beef, grass-fed17527.2%
Scallops12722.6%
Sesame Seeds20618.6%
Pumpkin Seeds18016.8%
Oats16615.6%
Yogurt15414.5%
Turkey15313.1%
Shrimp11211.8%
For serving size for specific foods, see Nutrient Rating Chart below at the bottom of this page.
Description Function Deficiency Symptoms Toxicity Symptoms Cooking, storage and
processing Factors that affect function
Nutrient interaction Health conditions Food Sources Public Health
Recommendations References
Description
What is zinc?
Zinc is a micromineral needed in the diet on a daily basis, but only in very small amounts (50 milligrams or less). The other microminerals that all humans must get from food are arsenic, boron, cobalt, copper, chromium, fluorine, iodine, iron,manganese, molybdenum, nickel, silicon, vanadium, and zinc.
The first research studies to demonstrate the zinc's important in the diet focused on the issue of growth. When foods did not supply sufficient amounts of zinc, young men in Iran and Egypt were found to have impaired overall growth as well as impaired sexual maturation. These initial studies on zinc reflected some of the key functions served by this mineral, including regulation of genetic activity and balance of carbohydrate metabolism and blood sugar.
Zinc is an important regulator of many genetic activities. The cells of our body each have a special compartment called the nucleus, and inside the nucleus are approximately 100,000 genes. These genes provide instructions for the cell, and the cell has to decide which instructions to read. Zinc is essential for reading genetic instructions, and when diets do not contain foods rich in zinc, instructions get misread, or not read at all. (In biochemistry terms, the gene-reading process that requires zinc is called gene transcription.)
Supporting blood sugar balance and metabolic rate
Insulin, a hormone made by the pancreas, is often required to move sugar from our bloodstream into our cells. The response of our cells to insulin is called insulin response. When the foods in our diet do not provide us with enough zinc, insulin response decreases, and our blood sugar becomes more difficult to stabilize. Metabolic rate - the rate at which we create and use up energy - also depends on zinc for its regulation. When zinc is deficient in the diet, metabolic rate drops (along with hormonal output by our thyroid gland).
Supporting smell and taste sensitivity
Gustin is a small protein that is directly involved in our sense of taste. Zinc mus be linked to gustin in order for our sense of taste to function properly. Because of this relationship between zinc and taste, and because taste and smell are so closely linked in human physiology, impaired sense of taste and smell are common symptoms of zinc deficiency.
Supporting immune function
Many types of immune cells appear to depend upon zinc for optimal function. Particularly in children, researchers have studied the effects of zinc deficiency (and zinc supplementation) on immune response and number of white blood cells, including specific studies on T lymphocytes, macrophages, and B cells (all types of white blood cells). In these studies, zinc deficiency has been shown to compromise white blood cells numbers and immune response, while zinc supplementation has been shown to restore conditions to normal.
Deficiency Symptoms
What are deficiency symptoms for zinc?
Because of the link between zinc and the taste-related protein called gustin, impaired sense of taste and/or smell are common symptoms of zinc deficiency.
Depression, lack of appetite, growth failure in children, and frequent colds and infections can also be symptomatic of insufficient dietary zinc.
Toxicity Symptoms
What are toxicity symptoms for zinc?
Zinc toxicity has been reported in the research literature, and in 2000 the National Academy of Sciences set a tolerable upper limit (UI) of 40 milligrams for daily intake of zinc. (This limit applies to all individuals age 19 and over.) A metallic, bitter taste in the mouth can be indicative of zinc toxicity, as can stomach pain, nausea, vomiting, cramps, and diarrhea mixed with blood.
Impact of Cooking, Storage and Processing
How do cooking, storage, or processing affect zinc?
Like most minerals, zinc is present in many different forms in food, and can vary greatly in its response to cooking and processing. In some foods, where a greater percent of zinc is found in water-soluble form and contact with water is great, high losses of zinc can occur.
For example, when navy beans are cooked, 50% of the original zinc is lost. The processing of wheat is another example of the susceptibility of zinc to substantial loss. In 60% extraction wheat flour - the kind that is used to make over 90% of all breads, baked goods, and pastas sold in the U.S., almost 75% of the original zinc is lost.
Factors that Affect Function
What factors might contribute to a deficiency of zinc?
In addition to dietary deficiency, problems in the digestive tract can contribute to zinc deficiency. These problems include irritable and inflammatory bowel disorders, as well as insufficient output by the pancreas that prevents proper digestion of food.
Protein deficiency, and deficiency of one particular part of protein—the amino acid cysteine—can also contribute to zinc deficiency by preventing synthesis of transport and storage molecules that are used to shuttle and store zinc in the body.
Loss of zinc through chronic diarrhea or profuse sweating (as might occur with heavy physical labor or athletic training) can also contribute to deficiency of this mineral.
A Tolerable Upper Limit (UL) for zinc of 40 milligrams per day was set by the National Academy of Sciences in 2000 for all adults 19 years and older. The establishment of this limit was largely related to the ability of zinc—particularly supplemental zinc—to impair the status of other nutrients.
The most important of these nutrients are copper and calcium. Even at moderate doses of 18-20 milligrams that can easily be obtained from food, zinc can compromise the body's supply of copper unless foods rich in copper are also included in the diet. When few foods high in calcium are included in the diet, high levels of zinc intake (usually obtained from supplements) can also decrease absorption of calcium from the intestine into the body.
Although zinc is associated with these potential detrimental effects on copper and calcium, it is also supportive of other nutrients. The best studied of these nutrients in vitamin A. Without zinc, vitamin A cannot be effectively transported around the body, and cannot efficiently be mobilized when it is needed.
Health Conditions
What health conditions require special emphasis on zinc?
Zinc may play a role in the prevention and/or treatment of the following health conditions:
Calf's liver is an excellent source of zinc. Crimini mushrooms, shiitake mushrooms, spinach, and venison are very good sources of zinc.
Good sources include asparagus, chard, scallops, lamb, beef, maple syrup, shrimp, green peas, yogurt, oats, pumpkin seeds, sesame seeds, turkey, miso, and spelt.
Introduction to Nutrient Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of zinc. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of zinc contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."Read more background information and details of our rating system.
World's Healthiest Foods ranked as quality sources ofzinc
Mushrooms - Crimini 1 cup 19.1 0.96 6.4 6.0 very good
Mushrooms, Shiitake
87 g 29.6 0.90 6.0 3.7 very good
Lamb 4 oz-wt 229.1 4.60 30.7 2.4 good
Beef, grass-fed 4 oz 175.0 4.09 27.3 2.8 good
Scallops 4 oz-wt 127.0 3.40 22.7 3.2 good
Sesame Seeds 0.25 cup 206.3 2.79 18.6 1.6 good
Pumpkin Seeds 0.25 cup 180.3 2.52 16.8 1.7 good
Oats1 cup
cooked166.1 2.34 15.6 1.7 good
Yogurt 1 cup 154.3 2.18 14.5 1.7 good
Turkey 4 oz-wt 153.1 1.97 13.1 1.5 good
Shrimp 4 oz-wt 112.3 1.77 11.8 1.9 good
Green Peas 1 cup raw 115.7 1.64 10.9 1.7 good
Asparagus 1 cup raw 26.8 0.72 4.8 3.2 good
Swiss Chard1 cup
cooked35.0 0.58 3.9 2.0 good
Maple Syrup 2 tsp 34.8 0.55 3.7 1.9 good
Miso 1 tbs 34.2 0.44 2.9 1.5 good
World's HealthiestFoods Rating Rule
excellentDV>=75% OR
Density>=7.6 AND DV>=10%
very goodDV>=50% OR
Density>=3.4 AND DV>=5%
goodDV>=25% OR
Density>=1.5 AND DV>=2.5%
Public Health Recommendations
What are current public health recommendations for zinc?
The Recommended Dietary Allowances for zinc, set in 1999 by the Institute of Medicine at the National Academy of Sciences, are as follows:
Males and females, 0-6 months: 2 milligrams Males and females, 6-12 months: 3 milligrams Males and females, 1-3 years: 3 milligrams Males and females, 4-8 years: 5 milligrams Males and females, 9-13 years: 8 milligrams Males 14 years and older: 11 milligrams Females 14-18 years: 9 milligrams Females 19 years and older: 8 milligrams Pregnant females 18 years or younger: 12 milligrams Pregnant females 19 years and older: 11 milligrams Lactating females 18 years or younger: 13 milligrams Lactating females 19 years and older: 12 milligrams
The National Academy of Sciences set a tolerable upper limit (UI) of 40 milligrams for daily intake of zinc. (This limit applies to all individuals age 19 and over.) For more details on this, see the Toxicity Symptoms section above.
References
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Festa MD, Anderson HL, Dowdy RP, et al. Effect of zinc intake on copper excretion and retention in men. Am J Clin Nutr 1985;41:285-292. 1985.
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Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995. 1995.
Hambridge KM, Casey CE, Krebs NF. Zinc. In: Mertz W. (Ed), Trace elements in human and animal nutrition. 5th Edition, Volume 2. Academic Press, Orlando, Florida, 1986. 1986.
Meiners CR, Derise NL, Lau HC, et al. (1976). The content of nine mineral elements in raw and cooked mature dry legumes. J Arg Food Chem 1976;24:1126-1130. 1976.
National Research Council. Recommended Dietary Allowances, 10th ed. Washington, DC: National Academy Press; 1989. 1989.
Pedersen B, Eggum BO. The influence of milling on the nutritive value of flour from cereal grains. Part 2. Wheat. Qual Plant Plant Fds Hum Nutr 1983;33:51-61. 1983.
Prasad AS, Cavdar AO, Brewer GJ, et al. Zinc deficiency in human subjects. Alan R Liss, Inc, New York, 1983. 1983.
Smith JC Jr, McDaniel EG, Fan FF, et al. Zinc: a trace element in vitamin A metabolism. Science 1973;181:954. 1973.
Solomons NW, Cousins RJ. Zinc. In: Solomons NW and Rosenberg IH. (Eds). Absorption and malabsorption of mineral nutrients. Alan R Liss, New York, 1984. 1984.
Spencer H. Minerals and mineral interactions in human beings. J Am Diet Assoc 1986;86:864-867. 1986.
Wada L, King JC. Effect of low zinc intakes on basal metabolic rate, thyroid hormones and protein utilization in adult men. J Nutr 1986;116:1045-1053. 1986.
Wu FY-H, Wu C-W. Zinc in DNA replication and transcription. Ann Rev Nutr 1987;7:251-272. 1987.
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inc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence,
hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt absorption of copper and iron in the long term. If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. The current percent daily value (%DV) for Zinc is 15mg. Below is a list of the top ten foods highest in Zinc.
#1: Oysters
Depending on type and variety oysters provide 16-182mg of zinc per
100g serving. This accounts for 110%-1200% of the DV for zinc. The food highest in
zinc is The Steamed Wild Eastern Oyster which provides 182 mg of zinc per 100g
serving, or 76mg (509% DV) in 6 oysters, and 154mg (1029% DV) in a 3 ounce serving.
Click to see complete nutrition facts.
#2: Toasted Wheat Germ
Packed in jars and sold toasted, wheat germ is great to sprinkle on top of
any food. Try it on salads, rice, or steamed vegetables. Toasted wheat germ provides
17mg (112% DV) of zinc per 100g serving, which is 19mg (126% DV) per cup, and
1.2mg (8% DV) in a single tablespoon. Crude (untoasted) wheat germ provides 12mg
(82% DV) of zinc per 100g serving, 14mg (94% DV) per cup, and 1mg (6% DV) per
tablespoon. Click to see complete nutrition facts. Buy Wheat Germ from Amazon.com
#3: Veal Liver
The liver of any animal is packed with vitamins and minerals and most
commonly served as pâté or liverwurst. Veal liver has the most zinc with 12mg per 100g
serving accounting for 81% of the DV, that is 8.98mg of zinc (60% DV) in a cooked slice
of liver (80g). Liver is best prepared steamed or fried with onions and herbs.
Click to see complete nutrition facts.
#4: Low Fat Roast Beef
Low fat beef shoulder, shank, and chuck all contain about 10mg (70%
DV) of zinc per 100g serving, 18mg (119% DV) per pound, and 9mg (59% DV) in a 3 oz
serving. If you buy pre-processed roast beef be sure to consult the nutrition facts about
the cut and nutrients. Not all nutrition labels report zinc, so don't worry if you don't see
it.
Click to see complete nutrition facts.
#5: Roasted Pumpkin and Squash Seeds
A popular food in the Middle East and East Asia pumpkin and squash
seeds contain about 10mg (70% DV) of zinc per 100g serving, 6.6mg (59% DV) per
cup, and 3mg (19% DV) per ounce (~85 seeds). If you can't find these in your local
supermarket you will surely find them in Middle Eastern or East Asian specialty stores.
Alternatively, you can also save any pumpkin and squash seeds you have and roast
them in your oven. The seeds are typically eaten by cracking the outer shell and eating
the seed inside.
Click to see complete nutrition facts. Seeds and Nuts with the Fewest Calories.
#6: Dried Watermelon Seeds
Much like the pumpkin and squash, watermelon seeds are popular in the
Middle East and East Asia and they should be in specialty stores catering to those
cultures. It is also possible to just eat the seeds raw with the watermelon. You can shell
them, or just chew them up whole. Dried watermelon seeds provide 10mg (70% DV) of
zinc per 100g serving, 11mg (74 %DV) per cup, and 3mg (19% DV) per ounce.
Click to see complete nutrition facts.
#7: Dark Chocolate and Cocoa Powder
Chocolate is showing more and more health benefits and dark chocolate
is coming into vogue. Unsweetened baking chocolate provides 9.6mg (64% DV) of zinc
per 100g serving (most bars are 50-100 grams). Cocoa powder will provide 6.8mg (45%
DV) per 100g, or 5.4mg (39% DV) per cup, 0.3mg (2% DV) per tablespoon. Most milk
chocolates provide around 2.3mg (15% DV) per 100g serving or 1mg (7% DV) per
bar. Click to see complete nutrition facts. Buy Dark Chocolate from Amazon.com
#8: Lamb (Mutton)
Lamb is a common meat in the Middle East, Mediterranean, and most of
Europe, but is increasing in popularity in the Americas. Lamb provides between 4.2-
8.7mg of zinc per 100g serving (28%-58% DV) depending on cut. That is up to 7.4mg
(49% DV) in a 3 ounce serving (85 grams).
Click to see complete nutrition facts.
#9: Peanuts
Peanuts are a great source of zinc, 100 grams of oil roasted peanuts will
provide 6.6mg (44% DV) of zinc, or 8.8mg (59% DV) in 1 cup chopped, 1.9mg (12%
DV) per oz (~39 peanuts). Dry roasted peanuts will provide half as much zinc at 3.3mg
(22% DV) per 100 gram serving, or 4.8mg (32% DV) per cup, and 1mg (6% DV) per oz.
Click to see complete nutrition facts. Buy Peanuts from Amazon.com
#10: Crab
Almost any kind of crab will be a great source of zinc. Alaksa King crab in
particular provides 7.6mg (51% DV) of zinc per 100 gram serving, which is 10.2mg
(68% DV) in an average crab leg, and 6.5mg (43% DV) in a 3 ounce serving. Click to see
complete nutrition facts.
Other Zinc Rich Foods
Alaska King
Crab
7.6mg (51%
DV) per 100
gram serving
10.2mg (68% DV)
per leg (134
grams)
6.5mg (43% DV) per
3oz serving (85
grams)
Click to see complete
nutrition facts for Alaska
King Crab
Pork (Shoulder)
5mg (33% DV)
per 100 gram
serving
7.4mg (49% DV)
per steak(147
grams)
4.2mg (28% DV) per
3oz serving (85
grams)
Click to see complete
nutrition facts for Pork
Shoulder
Fortified Cereals
(Varies By
Brand)
52mg (345%
DV) per 100
gram serving
15.5mg (103% DV) per cupClick to compare nutrition
facts for various cereals
Chicken Leg
(Roasted)
2.9mg (19%
DV) per 100
gram serving
2.7mg (18% DV)
per leg(95 grams)
4mg (27% DV) per
cup (140 grams)
Click to see complete
nutrition facts for Chicken
Legs
Pork Tenderloin
3mg (20% DV)
per 100 gram
serving
2.2mg (14% DV)
per chop (73
grams)
2.5mg (17% DV) per
3oz serving(85
grams)
Click to see complete
nutrition facts for Pork
Tenderloin
Lobster
2.9mg (19%
DV) per 100
gram serving
4.2mg (28% DV)
per cup (145
grams)
2.5mg (17% DV) per
3oz serving(85
grams)
Click to see complete
nutrition facts for Cooked
Lobster
Baked Beans 1.4mg (9% DV) 3.5mg (24% DV) per cup (253 grams) Click to see complete
per 100 gram
serving
nutrition facts for Baked
Beans
Dry Roasted
Cashews
5.6mg (37%
DV) per 100
gram serving
7.7mg (51% DV)
per cup (137
grams)
1.6mg (10% DV) per
1oz serving(28
grams)
Click to see complete
nutrition facts for Dry
Roasted Cashews
Low Fat Yogurt
with Fruit
0.7mg (4% DV)
per 100 gram
serving
1.6mg (11% DV)
per cup (245
grams)
0.8mg (5% DV) per
1/2 cup (113 grams)
Click to see complete
nutrition facts for Low Fat
Yogurt with Fruit
Chickpeas
(Garbanzo
Beans)
1.5mg (10%
DV) per 100
gram serving
2.5mg (17% DV)
per cup (164
grams)
1.3mg (9% DV) per
1/2 cup (82 grams)
Click to see complete
nutrition facts for
Chickpeas (Garbanzo
Beans)
Almonds
3.5mg (24%
DV) per 100
gram serving
4.9mg (33% DV)
per cup (138
grams)
1mg (7% DV) per 1
ounce serving (28
grams)
Click to see complete
nutrition facts for
Almonds
Milk
0.4mg (3% DV)
per 100 gram
serving
1mg (7% DV) per
cup (244 grams)
3.9mg (26% DV) per
1 quart serving (976
grams)
Click to see complete
nutrition facts for Milk
Chicken Breast
1mg (7% DV)
per 100 gram
serving
1.4mg (9% DV) per
cup (140 grams)
0.9mg (6% DV) for
half a chicken breast
(86 grams)
Click to see complete
nutrition facts for Chicken
Breast
Cheddar Cheese
3.1mg (21%
DV) per 100
gram serving
3.5mg (23% DV)
per cup (113
grams)
0.9mg (6% DV) per
ounce(oz) (28
grams)
Click to see complete
nutrition facts for
Cheddar Cheese
Mozzarella
2.9mg (19%
DV) per 100
gram serving
3.3mg (22% DV)
per cup (112
grams)
0.8mg (5% DV) per
ounce(oz) (28
grams)
Click to see complete
nutrition facts for
Mozzarella
Kidney Beans
1mg (7% DV)
per 100 gram
serving
1.9mg (13% DV)
per cup (177
grams)
0.1mg (1% DV) per
tablespoon (11
grams)
Click to see complete
nutrition facts for Kidney
Beans
Green Peas 1.2mg (8% DV)
per 100 gram
1.9mg (13% DV)
per cup (160
1.5mg (6% DV) per
half cup (80 grams)
Click to see complete
nutrition facts for Green
serving grams) Peas
Sesame Seeds
(Tahini)
10.5mg (70%
DV) per 100
gram serving
1.5mg (10% DV)
per tablespoon (14
grams)
2.9mg (20% DV) per
1 ounce serving (28
grams)
Click to see complete
nutrition facts for Sesame
Seeds (Tahini)
Flat Fish
(Flounder or
Sole)
0.6mg (4% DV)
per 100 gram
serving
0.8mg (5% DV) per
fillet (127 grams)
0.5mg (4% DV) per 3
ounce serving (85
grams)
Click to see complete
nutrition facts for Flat
Fish (Flounder or Sole)
Health Benefits of Zinc
Healthy Immune Function - Even mild to moderate zinc deficiency can depress
the immune system through impaired macrophage and neutrophil functions, and
associated effects.3 Zinc is also essential for creation and activation of T-
lymphocytes.4,5 Further, low levels of zinc have been associated with increased
susceptibility to pneumonia and other infections in children and the elderly.6-9
Alleviation of the Common Cold (*Controversial) - There are conflicting
studies as to weather or not zinc supplements can alleviate symptoms of the
common cold and shorten its duration. At least one study confirms decreased
duration of cold symptoms compared to a control,10 however, other studies report
no effect.11,12 Since no harm is reported, increasing zinc intake could only help.
Healing of Cuts and Wounds - Zinc is essential for healthy skin and
maintenance of mucosal membranes. Adequate levels of zinc is necessary for
proper wound healing.13
Reduced Severity and Duration of Diarrhea - Studies show that increased
intake of zinc can reduce duration and severity of diarrhea in undernourished
children with infections.14-17
Prevention and Reduction of Age-Related Eye Damage - High dietary intake
of zinc, as well as vitamins C, E, and beta-carotene, has been associated with
reduced age-related macular deneration in the edlerly.18
High Risk Groups for a Zinc Deficiency
Alcoholics - 30-50% of alcoholics have low levels of zinc because alcohol
decreases zinc absorption and increases urinary secretion of zinc.
Vegetarians - The bio-availability of zinc is higher in meats and thus more easily
absorbed. Further legumes and whole grains contain phylates which bind zinc
and inhibit absorption. (See lists of fruits and vegetables high in zinc.)
Pregnant and Lactating Women - A developing fetus requires a high amount of
zinc, likewise, there is a high amount of zinc lost through breast milk after birth.
Older Infants who are Exclusively Breastfed - Infants older than 6 months
should eat age-appropriate foods which provide zinc as the amount in breast milk
is no longer ample.
People with Sickle Cell Disease - For unknown reasons 44% of children, and
60-70% of adults with sickle cell disease have low levels of zinc.
People with Gastrointestinal and Other Diseases - Gastrointestinal surgery,
Crohn's disease, ulcerative colitis, short bowel syndrome, and other digestive
diseases can all decrease zinc absorption and increase zinc loss from the body.
People consuming high doses of Iron Supplements - Iron can interfere with
zinc absorption, to reduce this effect, iron suppliments should be taken between
meals to allow time for zinc to be absorbed properly.
People taking Diuretics - Thiazide diuretics such as chlorthalidone (Hygroton®)
and hydrochlorothiazide (Esidrix® and HydroDIURIL®) can increase zinc
excretion by 60%, and over the long term, deplete body tissues of zinc stores. Be
sure to consult your doctor or clinician to monitor your zinc level if you are taking
these diuretics for a sustained period of time, and be sure to eat more zinc rich
foods.
Recipes High in Zinc
Buckwheat (How to Cook Buckwheat)
Teff (How to Cook Teff)
Blackberry Salad
Warnings
Oysters, liver, lamb, and cheese are high cholesterol foods which should be
eaten in moderate amounts and avoided by people at risk of heart disease or
stroke.
Sesame Seeds, Pumpkin Seeds, Squash Seeds, and Peanuts are high calorie
foods and should be eaten in moderate amounts by people with a high body
mass index.
Zinc suppliments have adverse reactions with the following medications:
o Antibiotics - Certain antibiotics like quinolone antibiotics (such as Cipro®)
and tetracycline antibiotics (such as Achromycin® and Sumycin®) inhibit
the absorption of zinc in the digestive tract.
o Penicillamine - Zinc reduces the absorption of Penicillamine, which is used
by people suffering from rheumatoid arthritis. Taking zinc suppliments two
hours before or after intake of Penicillamine solves this problem.
Read more at http://www.healthaliciousness.com/articles/zinc.php#1K38W07A62UvJkri.99
nc is so important because it is found in every tissue in the body and is directly involved in cell division. It is a powerful antioxidant, helping to prevent cancer, but zinc also is directly involved in proper endocrine function and the maintenance of ideal hormone levels.
Zinc deficiency makes both men and women infertile and causes low libido. Low zinc also exacerbates the effects of stress on the body and accelerates aging. Additionally, adequate zinc is necessary for optimal physical performance, energy levels, and body composition. Zinc affects protein synthesis and is required for proper function of red and white blood cells. It is highly concentrated in our bones, the pancreas, kidneys, liver, and retina.
This article will give you the top ten reasons why you should attend to your zinc levels and ensure your loved ones are doing so as well. Be aware that zinc deficiency is not only prevalent in malnourished individuals or developing countries. Rather, it is widespread in the U.S. and the UK, and it is particularly common in areas where the population eats a large amount of cereal and grain proteins. Low zinc is common in men, women, and children, and I’ve found that over 90 percent of my clients and athletes are zinc deficient.
Groups At Greatest Risk of Low ZincZinc deficiency occurs from not eating enough zinc-rich foods. Zinc is found in large concentrations in
meat, some seafood—oysters contain the largest concentration of all known foods—and dairy. Whole grains and legumes contain zinc, but it is bound to phytates in these plant-based foods, making the zinc inaccessible by the body. Vegetarians are at greatest risk of zinc deficiency, but alcoholics and people with digestive issues and poor stomach acid are also highly susceptible. Taking medications may produce zinc deficiency and low levels of almost all essential nutrients. Women on the birth control pill or on hormone replacement therapy are at greater risk of deficiency.
Symptoms of Zinc DeficiencyLow zinc will produce an altered sense of taste leading to cravings of saltier, sweeter food. Deficiency can also be indicated by diarrhea, low energy, chronic fatigue, infertility, poor immunity, bad memory, inability to focus, ADD symptoms, slow wound healing, nerve dysfunction, and ringing in the ears. Take note that symptoms may be present, but because they are so diverse and associated with other health conditions, it’s often hard to make the link to zinc deficiency without a test. A guide is provided at the end of this article on how to test your zinc level.
#1 Improve Athletic Performance and StrengthAdequate zinc directly affects athletic performance and strength development from training because it plays a primary role in anabolic hormone production. Research shows having ample zinc available in the body allows for a more robust release of the three most important anabolic hormones, testosterone, growth hormone and insulin-like growth factor-1 (IGF-1). Without these, you’ll miss out on muscle and strength development from your hard work in the gym.
Tumar / Shutterstock.com
A recent study in the journal Biological Trace Element Research highlights the boost that raising zinc levels can give to testosterone production following exercise. Researchers found that giving trained athletes a zinc supplement for four weeks prior to an exhaustive exercise test resulted in a greater post-workout testosterone response than a placebo. Taking zinc produced higher testosterone levels in the athletes than taking a selenium supplement (a powerful antioxidant that minimizes oxidative stress in the testis). Researchers note that zinc enhances the conversion rate of androstenedione to testosterone, and that paired with high-intensity exercise, it allows the body to produce testosterone at an even higher rate.
Male and female athletes will benefit from adequate zinc since this mineral ensures healthy release of growth hormone and IGF-1, which are essential for performance and muscle development in both sexes. Plus, the boost to testosterone post-workout can improve strength gains recovery in men. And, as you’ll see below, having enough zinc will give you more energy and improve metabolism.
#2 Support Male Reproductive Health and FertilityZinc is a critical mineral for robust testosterone levels, and the cells of the male prostate require a very high concentration of zinc to work optimally. Low zinc in men impairs testosterone production, puts them
at risk for developing prostate cancer, and causes infertility. Inadequate zinc has also been linked to low libido.
One recent study of 88 men aged 40 to 60 years showed that those with normal testosterone levels had significantly higher zinc compared to those with low testosterone levels. Low zinc was directly correlated with low testosterone levels, which put the men at greater risk of symptoms of male menopause.
Just as important, zinc is used to produce enzymes that initiate cell division, but the male prostate tissue requires ten times more zinc than other cells in the body to stay healthy. Adequate zinc level in the prostate protects the cells from damage, inflammation, and cancer development. Also, once the prostate cells are damaged and become cancerous, they lack the ability to accumulate zinc, leading to greater propagation of cancer cells that produce to tumors.
Giving a large dose of therapeutic zinc to rats with prostate cancer halted cancer cell proliferation and helped the rats maintain body weight, which is an indicator of better overall health and homeostasis. There was reduced evidence of biomarkers that indicate oxidative stress and inflammation in the prostate from the zinc supplement. Overall enzyme levels were better. In contrast, a placebo group had a rapid increase in cancer cell growth and decrease in body weight. There was also a 50 percent increase in DNA damage and inflammation during the study period, indicating a progressively diseased prostate cancer state.
Researchers write that zinc is a “promising anti-cancer treatment” and that regular supplementation when men are healthy with no evidence of cancer is the best prevention. They also suggest zinc can prevent related cancers such as ovarian, breast, and colorectal.
#3 Support Female Reproductive Health and FertilityIn women, zinc is involved in the growth process of the oocyte or egg. If women are zinc deficient, the egg won’t mature properly and ovulation will be impeded, causing infertility. Adequate zinc allows women to use estrogen and progesterone efficiently, supporting reproductive health and ensuring that estrogen does what it’s supposed to do in the body. When estrogen levels become too high, or are inefficiently metabolized they can cause poor reproductive health and breast cancer.
#4 Prevent Cancer and Boost Immune FunctionAnanda Prasad, a leading researcher in the field of zinc and health, notes that simply ensuring our zinc levels are adequate can help cure a number of the most severe health problems, especially cancer and poor immune function. Along with prostate cancer, low zinc plays a role in the development of most cancers since it is instrumental in healthy cell proliferation. Recent evidence links zinc deficiency to cancers of the breast, colon, ovaries, lungs, skin, and leukemia.
Zinc deficiency profoundly affects the immune system because low zinc produces a direct and rapid decline in T cell function. T cells elevate the body’s immune system when viruses, bacteria, or challenges to health arise. Older people are at greater risk of zinc deficiency, which is not thought to be solely due to poor dietary intake. There’s evidence that a need for more zinc may increase with age to counter inflammation, support the immune system, and ensure healthy cell function.
#5 Improve Cardiovascular HealthZinc is vital to maintain the health of cardiovascular cells and the endothelium. The endothelium is the thin layer of cells that lines the blood vessels and plays a major role in circulation. Low zinc can cause a deficiency in the endothelial barrier, which leads to high cholesterol buildup and inflammation.
Cholesterol and inflammation increase your risk of heart disease.
Studies show that poor zinc status can amplify the negative cardiovascular effects of a high-fat, high-cholesterol diet, whereas an adequate zinc intake will have a protective effect and inhibit the progression of heart disease. The elderly population is especially susceptible to the buildup of inflammatory markers including C-reactive proteins and cytokines, which have been called “slow, silent killers.”
#6 Become More Sensitive to Insulin and Prevent DiabetesZinc is needed for the healthy function of most hormones, including insulin. Adequate zinc plays at least three roles in insulin health. First, zinc binds to insulin so that insulin is adequately stored in the pancreas and released when glucose enters the blood stream.
Second, zinc improves cell health, making up a component of the enzymes necessary for insulin to bind to cells so that glucose can enter and be used as fuel. The process of insulin binding to the cell is what is referred to with the term “insulin sensitivity” and means that the cell is receptive to insulin. Once insulin binds to the cell, it “opens the door” so that the glucose can enter. If the cell is resistant to insulin, glucose will stay in the blood stream, cause high blood sugar, and ultimately lead to fat gain. When zinc concentration falls, there is a reduction in insulin secretion and peripheral insulin sensitivity, which if persistent, will lead to diabetes
Third, zinc has anti-inflammatory effects as mentioned in #5 via its role in abolishing inflammatory markers such as C-reactive proteins. Zinc also helps get rid of substances that cause inflammation in cells, helping to preserve cell health and insulin sensitivity.
A recent study of Spanish school children found a direct relationship between low zinc levels, greater body fat content, and insulin resistance. The children who were classified as zinc deficient had poorer insulin sensitivity and greater glucose intolerance (a related measurement of persistent blood sugar levels) than those whose level was adequate.
#7 Get The Super Antioxidant Effects of ZincZinc is an excellent antioxidant. The purpose of an antioxidant is to get rid of free radicals that cause damage to cells in the body by bonding with them and neutralizing them. Zinc is particularly good at countering the damaging effect of high iron. Zinc also targets free radicals that cause inflammation and is especially effective at detoxifying heavy metals from the brain.
#8 Detoxify The Brain of Heavy Metals and Prevent Alzheimer’sThe super antioxidant effects of zinc allow it to efficiently remove toxins from the body and keep them from building up in tissue and causing damage. The progression of neurodegeneration and Alzheimer’s disease is accelerated by heavy metal buildup in the brain. Zinc can help get rid of those toxins, and it also helps maintain cellular homeostasis of brain cells.
#9 Boost Brain Function and Treat ADHDZinc plays an essential role in neurotransmitter function and helps maintain brain structure and health. It is necessary in the metabolism of melatonin, which regulates dopamine. Also, zinc is part of an enzyme that is necessary for the anabolism of fatty acids in the brain membrane. This is very important because a key part of supporting brain health and function is to ensure the membrane gets the nutrients it needs.
A new study on rats tested the effect of giving supplemental zinc to pregnant females during gestation and lactation and found better spatial memory and overall cognitive development in the offspring. A large
zinc dose produced the best results. Human studies are limited, but data on how zinc can treat attention deficit hyperactivity disorder (ADHD) indicate its importance.
Zinc is a commonly ignored mineral for treating ADHD. Studies show children with ADHD tend to have lower zinc than healthy children. Even more promising, one study of 400 children with diagnosed ADHD found that taking 150 mg/d of zinc sulfate improved impaired social behavior and made subjects less hyperactive and impulsive than a placebo. Subjects that had higher body mass index and lower fatty acid level had more dramatic improvements in socialization and hyperactivity measures from taking zinc.
#10 Elevate Mood and Avoid DepressionThe exact relationship between zinc deficiency and depression is unknown, however it surely has to do with the role of zinc in neurotransmitter and hormone production. Dopamine production, which is partly regulated by zinc status, is a chemical that boosts energy, mood, and reward-driven learning. Poor insulin health or low testosterone levels can lead to health problems that increase rates of depression and low energy. Throw in the antioxidant power of zinc and its ability to get rid of inflammatory biomarkers such as C-reactive protein and tumor necrosis factor (causes cell damage), and it is reasonable to ensure zinc intake is adequate when treating depression.
A new study in the Journal of Affective Disorders showed that zinc deficiency may affect depression in women more than men. Women in this study who were already using antidepressants and had low zinc levels had a five times greater risk of ongoing depression. It’s thought that the gender-based relationship between low zinc and depression is related to how zinc influences energy levels and production of the hormone estrogen.
In women, estrogen is involved in serotonin production—the neurotransmitter that makes people feel good—and zinc supplementation can increase the density of serotonin receptors in the brain. Have you picked up on the theme that zinc plays multiple roles in the body, affecting numerous chemical messengers that play complex, essential, interconnected parts in the body?
How To Test Zinc LevelBefore you start popping zinc at random, take note that there is an upper limit to dietary zinc. Zinc toxicity has produced poor immune health and infertility, just as low zinc compromises the immune system. Scientists suggest you perform a zinc test to measure your level and then supplement accordingly. Once you start taking zinc, your levels will rise and you should do another test six to eight weeks later for best results.
The simplest way to test for zinc is a taste test that works because we know that taste and smell are dependent on there being adequate zinc in the body. To do this test, get zinc sulfate and put about 1-2 teaspoons in a cup and sip it, holding it in the mouth. If it tastes just like water, you are very zinc deficient. If you taste something slightly metallic, you are moderately zinc deficient. If it tastes disgusting—strongly metallic and unpleasant—your levels are probably adequate. This test is subject to individual taste perception and it is not 100 percent valid, but it is a good place to start.
Other test options are a serum zinc test, but there are factors that can cause inaccuracies such as fluctuations from meals, stress, diurnal variations, and complications from other nutrient deficiencies. A plasma zinc test is another option and it will pick up severe zinc deficiencies, but it won’t indicate a more moderate deficiency. It should not be relied on because even a moderate deficiency will negatively influence health.