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Minerals & Nutrition > Zink
Zink
is one of the most important minerals needed for our everyday metabolism and it
is found in almost every cell. It stimulates the activity of approximately 100
enzymes, which are substances that promote biochemical reactions in your body.
Zinc supports a healthy immune system, is needed for wound healing, helps
maintain your sense of taste and smell, and is needed for DNA synthesis. Zinc
also supports normal growth and development during pregnancy, childhood, and
adolescence.
We need zinc for:
- It's antioxidant properties
- protein synthesis
- wound healing
- the development of the reproductive
organs
- prostate functions and male hormone activity
- governing the
contractility of muscles
- blood stability
- maintaining the
body's alkaline balance
- normal tissue function
- digestion and metabolism of phosphorus
- Regulation of the oil glands
- collagen formation
- a healthy immune system
- bone formation
- Maintaining the proper concentration of vitamin E in the blood
- Increasing absorption of vitamin A
Lack of zinc may cause
- delayed sexual maturity
- prolonged healing of wounds
- white spots on finger nails
- retarded growth
- stretch marks
- fatigue
- decreased alertness
- susceptibility to infections like colds and influenza
- Loss of taste and smell
- Acne
- Hair loss
- High cholesterol levels
- Impotency
- Infertility
- Prostate problems.
 Dietary sources of Zinc
Zinc is found in a wide variety of foods with oysters contain more zinc per
serving than any other food, but red meat and poultry provide the majority of
zinc in Western diets. Other good food sources include beans, nuts, certain
seafood, whole grains, fortified breakfast cereals, and dairy products. Zinc
absorption is greater from a diet high in animal protein than a diet rich in
plant proteins. Phytates, which are found in whole grain breads, cereals,
legumes and other products, can actually decrease zinc absorption.
To Much Zinc May be Toxic
Zinc toxicity has been seen in both acute and chronic forms. Intakes of 150 to
450 mg of zinc per day have been associated with low copper status, altered iron
function, reduced immune function, and reduced levels of high-density
lipoproteins (the good cholesterol). It is important for individuals
taking over 20 milligrams of zinc to be under the care or supervision of a
health care professional who will monitor for adverse health
effects.
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