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Zinc in Your Diet: All You Need to Know for Better Health

Introduction

Zinc is an essential nutrient and a trace element necessary to stay healthy. Of all the trace elements in the human body, zinc is second after iron when it comes to concentration. It occurs naturally in some foods is added to others and is also available in the form of a dietary supplement

Role of Zinc in the human body

Immune Support: Zinc contributes to immune cell production and regulation, enhancing the body’s defence mechanisms and promoting faster healing.
Growth and Development: Essential for proper growth during childhood, adolescence, and pregnancy, zinc plays a key role in protein synthesis and cell division.
Cognitive Function: Supports nerve signal transmission in the brain, aiding memory, learning, and overall cognitive health.
Reproductive Health: Crucial for sperm production in men and the proper function of the female reproductive system.
Metabolism: Acts as a structural component of numerous proteins, enzymes, and transcription factors, assisting in carbohydrate, lipid, and protein metabolism for digestion and nutrient absorption.
Skin Health: Helps reduce inflammation, supports wound healing, and improves overall skin condition.
Protection Against Oxidative Stress: Shields cells from oxidative damage caused by free radicals, preventing inflammation and maintaining cellular health.

It is essential to get enough zinc through diet or supplements if required for the proper functioning of the body and to avoid deficiencies which may lead to several health issues. Furthermore, zinc also plays a vital role in the prevention of several diseases. As one of the prime roles of zinc is to support the immune system, its deficiency can cause susceptibility to infections and diseases. Its antimicrobial and anti-inflammatory properties help in reducing inflammation and preventing acne.

Deficiency of zinc

Zinc deficiency is widespread globally, particularly in developing nations. It can be either inherited or acquired, often showing up with symptoms like infections, inflammation, gastrointestinal issues, or skin problems. Treatment usually involves oral zinc supplements, which often lead to rapid improvements.

Symptoms of zinc deficiency include:

Skin sores
Poor appetite
Persistent infections
Hair loss
Issues with the sense of smell and taste
Difficulty seeing in dark

The recommended zinc dosages, along with those for other nutrients, are outlined in the Dietary Reference Intakes (DRIs), which were developed by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine. These values differ based on age and sex and include:

For children aged 9 to 13 years, the recommended zinc intake is 8 mg per day.

For adolescents and adults (based on the Recommended Dietary Allowance or RDA):

Males aged 14 and older: 11 mg/day
Females aged 14 to 18: 9 mg/day
Females aged 19 and older: 8 mg/day
Pregnant females aged 19 and older: 11 mg/day (12 mg/day for those 14 to 18 years old)
Lactating females aged 19 and older: 12 mg/day (13 mg/day for those 14 to 18 years old)

Effective uses of Zinc

Effective uses of zinc:

Treating zinc deficiency
Reducing the sensitivity and duration of diarrhoea in undernourished children
Improving symptoms associated with Wilson’s diseases

Potentially effective uses:

Treatment of Acne
Treatment of leprosy
Reducing or slowing down the loss of vision due to age-related macular degeneration (AMD)
Prevention of gingivitis
Improving sense of taste in individuals with hypogeusia.
Preventing and treating stomach ulcers
Improving symptoms of acrodermatitis enteropathica.

Sources of Zinc

Some of the richest sources of zinc are:

Meat
Fish
Seafood
Oysters
Beef
Eggs and dairy products
Fortified breakfast cereals

Beans, whole grains, and nuts also contain zinc, however, the bioavailability from these foods is lower than that of the animal sources as these foods contain phytates. These phytates bind minerals like zinc in the intestine forming an insoluble complex which inhibits the absorption of zinc.