Zinc
Summary
Zinc (FatSol) [DV ~ 17mg] {Half Life = 20 Hours} This essential trace mineral plays a role in over a hundred enzymatic reactions in the body. It helps to decrease oxidative damage, aids in wound healing, and helps with the formation of hemoglobin. It sharpens the body’s innate and adaptive immune response and is critical for mitochondrial functioning & the regulation of testosterone levels. Zinc-deficient people are more susceptible to growth restriction (delayed bone maturation), viral infections, hair thinning, dermatitis, paronychia, intellectual disability, impaired nerve conduction, and nerve damage. Without adequate Zinc, vitamin D cannot bind to its receptors to be used by the body. Zinc deficiencies have also been linked to mental irritability, loss of smell and taste, hypogonadism, impaired memory, delayed healing, and night-blindness. Turmeric, and other ionophores promote the cellular uptake of zinc and increase its effectiveness. Too much Zinc can cause a Copper deficiency, with symptoms such as numbness and weakness in the arms and legs, and increased grey hairs. Zinc can be harmful in large amounts [>50mg/day] over several days.
Zinc is a trace mineral that plays an indispensable role in maintaining human health. Often referred to as a "vitamin" due to its essential nature in our diet, zinc is crucial for numerous physiological functions. Despite being needed in only small amounts, its impact on overall health is profound.
Biological Importance
Zinc is integral to various biological processes, including immune function, wound healing, DNA synthesis, and cell division. It also supports normal growth and development during pregnancy, childhood, and adolescence, making it a cornerstone of human health.
Key Functions and Benefits
Immune System Support: Zinc is critical for the proper function of the immune system. It activates enzymes that break down proteins in viruses and bacteria, so they are less able to spread. It also increases the production of white blood cells and enhances their ability to fight infection.
Wound Healing: Zinc is necessary for maintaining skin integrity and structure. It plays a role in collagen synthesis and inflammatory response, which are essential for proper wound healing. Zinc supplements are often used to treat skin ulcers and other wounds.
DNA Synthesis and Cell Division: Zinc is essential for DNA synthesis and cell division, processes that are fundamental to growth and development. It contributes to the formation and repair of genetic material, ensuring proper cell replication.
Growth and Development: Adequate zinc levels are vital for proper growth and development, particularly during periods of rapid growth such as childhood, adolescence, and pregnancy. Zinc deficiency can lead to growth retardation and developmental issues.
Sensory Functions: Zinc plays a role in maintaining the senses of taste and smell. A deficiency in zinc can lead to a diminished ability to taste and smell.
Sources of Zinc
Zinc is found in a variety of foods. The richest sources include:
Meat and Poultry: Beef, pork, and chicken are excellent sources of zinc.
Seafood: Oysters, crab, and lobster are particularly high in zinc.
Dairy Products: Milk, cheese, and yogurt provide good amounts of zinc.
Legumes: Chickpeas, lentils, and beans are plant-based sources of zinc.
Nuts and Seeds: Pumpkin seeds, sesame seeds, and cashews are good sources.
Whole Grains: Wheat, quinoa, and oats contain zinc, although in smaller amounts compared to animal products.
Zinc Deficiency
Zinc deficiency is a global health issue, particularly in regions where diets are predominantly plant-based and low in animal protein. Symptoms of zinc deficiency include:
Impaired immune function
Hair loss
Diarrhea
Delayed wound healing
Loss of appetite
Growth retardation in children
Supplementation
Zinc supplements are available in various forms, including zinc gluconate, zinc sulfate, and zinc acetate. These supplements can help prevent or treat zinc deficiency, especially in individuals with increased needs or poor dietary intake.
Recommended Dietary Allowances (RDAs)
The RDA for zinc varies by age, gender, and life stage. For example:
Adult men: 11 mg per day
Adult women: 8 mg per day
Pregnant women: 11 mg per day
Breastfeeding women: 12 mg per day
Zinc is a vital mineral that supports numerous essential bodily functions, from immune defense to DNA synthesis. Ensuring adequate zinc intake through a balanced diet or supplementation is crucial for maintaining overall health and preventing deficiency-related health issues. Whether through dietary sources or supplements, zinc remains a key player in promoting optimal health and well-being.
High Zinc Foods (from highest to lowest, per 100 grams)
Nutritional Yeast [Non-Fortified] (21mg)
Venison (8.6mg)
Sesame Seeds (7.8mg)
Cashews (5.6mg)
Lamb (4.8mg)
Beef [Grass Fed] (4.5mg)
Pecans (4.5mg)
Brazil Nuts (4mg)
Tasty Cheese (3.6mg)
Cheddar Cheese (3.1mg)
Dark Chocolate [95%] (3.3mg)
Whole Milk [Grass Fed] (3.3mg)
Almonds (3.1mg)
Pork Chops (3.1mg)
Walnuts (3.1mg)
Brazil Nuts (3mg)
Pistachios (2.2mg)
Wholegrain Pasta/Bread (1.5mg)
Macadamias (1.3mg)
Lentils (1.3mg)
Spinach (1.2mg)
Green Peas (1.2mg)
Garlic (1.2mg)
Eggs [Pasture Raised] (1mg)
Chicken [Pasture Raised] (1mg)
Mushrooms (0.5mg)
Broccoli (0.4mg)
Kale (0.3mg)
References
Healthdirect Australia. (2023, September 11). Zinc and your health. Health Benefits and How Much You Need | Healthdirect. https://www.healthdirect.gov.au/zinc#:~:text=Zinc%20is%20naturally%20found%20in,from%20the%20food%20you%20eat
Rd, J. K. M. (2022, November 28). Zinc: Everything you need to know. Healthline. https://www.healthline.com/nutrition/zinc
Zinc. (2024a, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/zinc/
Zinc. (2024b, May 15). Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/zinc