What is Zinc?
Zinc, a nutrient in the body, helps your immune system and metabolism function effectively. Zinc is also essential for healing wounds and maintaining your senses of taste and smell. It is a vital mineral naturally present in some foods and fruits, added to others, and available as a dietary supplement. Zinc is also found in cold tablets, over-the-counter medicines, and some denture creams.
Zinc is primarily involved in numerous aspects of cellular metabolism. It enhances immune function, supports protein and DNA synthesis, facilitates wound healing, and assists in cell signaling and division. It is crucial for healthy growth and development during pregnancy, childhood, and adolescence. Zinc also plays a role in maintaining a proper sense of taste.
Benefits of Zinc
- Boosts Immune System: The body needs Zinc to fight off infections. Individuals with insufficient Zinc levels may be more prone to pneumonia and other infections, especially children and the elderly.
- Aids Wound Healing: Zinc supports the skin and is beneficial for those with leg ulcers that are slow to heal. Deficiency in Zinc can lead to skin changes resembling eczema.
- Eases Cold Symptoms: Research suggests that taking Zinc tablets or syrup can reduce the severity and duration of cold symptoms, especially if taken within the first 24 hours.
- Prevents Age-Related Macular Degeneration: Some studies indicate that Zinc helps in preventing and slowing the progression of age-related macular degeneration.
- Supports Taste and Smell: Zinc is critical for the enzymes needed for taste and smell.
- Additional Benefits: Zinc decreases the risk of preterm birth, supports childhood growth, manages blood sugar, clears up acne, promotes a healthy heart and blood vessels, and slows macular degeneration progression.
Dosage of Zinc
Zinc is found in foods such as red meat, poultry, and fish. The recommended dietary allowance (RDA) varies by age and life stage:
- Children: Based on age.
- Women (18 years): 9 mg.
- Women (19 years and older): 8 mg.
- Men (18 years and older): 11 mg.
- Pregnancy (18 years): 13 mg.
- Pregnancy (19 years and older): 11 mg.
- Breastfeeding (18 years): 17 mg.
- Breastfeeding (19 years and older): 12 mg.
Zinc is also available in supplements, ointments, gels, mouth rinses, and other products. Consult your doctor to determine the appropriate type and dosage for specific needs.
Sources of Zinc
- Chicken bone
- Chickpeas
- Baked beans
- Cashews
- Lobster
- Cheese
- Almonds
- Rolled oats
- Oysters
- Pumpkin seeds
- Lamb shank
- Beef
- Grouse
Zinc Deficiency
Signs of Zinc deficiency include:
- Slow growth in babies and children
- Delayed sexual development
- Impotence in men
- Hair loss
- Difficulty healing wounds
- Weight loss
- Eye and skin lesions
- Diarrhea
- Loss of appetite
- Reduced alertness
- Problems with taste and smell
Side Effects of Excessive Zinc
While Zinc provides numerous health benefits, excessive intake can be harmful. Potential side effects include:
- Vomiting
- Nausea
- Stomach pain
- Headache
- Loss of appetite
- Diarrhea
High Zinc consumption might also suppress copper absorption and lead to kidney stone formation.
Conclusion
Proper but not excessive Zinc intake benefits the general population. Dietary Zinc intake might reduce the risk of digestive tract cancers, depression, and Type 2 Diabetes Mellitus in adults. Supplementary Zinc intake may improve depression, sperm quality, concentration, and pregnancy rates while reducing diarrhea and pneumonia risks. It also addresses Zinc deficiency and supports growth in children. Its anti-viral, anti-oxidative, and anti-inflammatory properties help combat respiratory tract infections. To ensure the best outcomes, maintaining adequate Zinc levels through diet and supplementation under medical guidance is essential.