Zinc - Benefits, Deficiency Symptoms and Food Sources

What is Zinc ?

Zinc is an essential trace mineral, which means that it must be obtained from the diet since the body cannot make enough. Zinc is a necessary mineral for proper growth and development of humans, animals, and plants. Zinc is essential for the metabolism and structural stability of nucleic acids.

Uses and Benefits of Zinc

Zinc has a range of functions. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis, in insulin activity, in the metabolism of the ovaries and testes, and in liver function. Zinc plays an important role in the structure of proteins and cell membranes. A finger-like structure, known as a zinc finger motif, stabilizes the structure of a number of proteins. Zinc is important as a structural constituent for RNA proteins and is essential for the proper activity of the RNA synthesizing enzyme RNA polymerase.

Recommended Dosage of Zinc

• Children 7 to 10 years of age: 7 to 9 mg
• Children 4 to 6 years of age: 5 mg
• Children birth to 3 years of ag: 2 to 4 mg
• Children 1 to 3 years: 3 mg
• Infants 7 to 12 months: 3 mg
• For adults 15 mg

Deficiency Symptoms of Zinc

Angina, Alzheimer's, anemia, alcoholism, acne, anorexia or bulimia, body odor, birth defects, cavities, Cohn's disease, depression, diabetes, free radical damage, eye diseases, herpes, hypertension, hair loss, infertility, infection, loss of smell and taste, miscarriages, obesity, PMS, still births, thyroid disorders, urinary track disorders, and underarm odor.

Rich Food Sources of Zinc

Liver, beef, crab, lamb, turkey ham, pork, chicken, eggs, oysters, seafood, dried beans, split peas, fortified cereals, wheat germ, brown rice, oatmeal, bran flakes, white rice, pecans, cashews, sunflower seeds, peanut butter, chedar cheese, milk, and American cheese.

Some more information Zinc Supplement

It is required to heal injuries, to maintain fertility in adults and growth in children, synthesize protein, maintain health vision, support immune function, and protect the body against the oxidative effects of free radicals. Zinc also plays a role in the regulation of appetite, stress level, taste, and smell. It is essential for normal growth and development, and for most aspects of reproduction in both males and females. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence.

Cautions and side effects of Zinc

Don't take zinc if you have stomach or duodenal ulcers. See your doctor before taking zinc in doses above the Daily Value of 15 mg or if you're taking a calcium supplement or tetracycline drugs. Zinc may interfere with absorption of these medicines.