Zinc Daily Intake

This metal is a very important trace element. Though it is the second in the concentration in the human body (the first one is iron), it is needed in tiny amounts for good health. As a rule, your body contains about from two to four grams of zinc. Most of it is in the prostate, semen, muscle, brain, eyes, liver, and kidney. Zinc is found in many specific enzymes and plays general biological roles.

Useful Properties

The human body needs zinc for good growth and maintenance. It is especially important for immune function, wound healing, thyroid and immune function, and many other systems.

Zinc is essential for eyes and its deficiency alters vision and even leads to changes in retina.

It supports the immune system and helps to struggle against viruses, treat the cold, and prevent respiratory infections.

Zinc is said to improve strength and performance, so athlete often use it too.

It is said to be efficient for treating male infertility, HIV, diabetes, depression, herpes, acne, and many other diseases.

Zinc Deficiency

Here are the main symptoms of zinc deficiency:

• Slowed growth
• Frequent infections
• Loss of appetite
• Loss of hair
• Slow wound healing
• Low insulin levels
• Chronic kidney failure
• Problems with smell or taste
• Nausea
• Diarrhea
• Dry and rough skin
• Poor vision in the dark

Zinc Side Effects

If you consume too much zinc, you can experience loss of appetite, headaches, vomiting, abdominal cramps, nausea, and diarrhea. As a rule, these symptoms do not last for a long time.

Zinc Absorption

Many protein rich products contain much zinc, but if you have a zinc deficiency, you should better give preference to animal sources of this mineral. Remember that vegetarian and low-protein diets are very low in zinc. Healthy people absorb the mineral easily from all food sources.

Recommendations

A balanced diet will provide you with the daily requirement of zinc and other important minerals and vitamins.

Pregnant and lactating women usually need higher amounts, so ask your doctor how much zinc you should consume.

Zinc Uses

Effective for

Zinc deficiency

Possibly effective for

Acne, A disorder of zinc deficiency, An eating disorder, Burns, Common cold, Depression, Foot sores in people with diabetes, Diaper rash, A mild form of gum disease, Bad breath, Cold sores, Reduced ability to taste, Leprosy, Muscle cramps, Weak and brittle bones, Stomach ulcers, Sore throat, Pneumonia, Preterm birth, Bed sores, Sickle cell disease, Vitamin A deficiency, Warts, Diarrhea

Possibly ineffective for

Patchy hair loss, Eczema, Cataracts, Cystic fibrosis, HIV/AIDS, Infant development, Flu, Ear infection, Prostate cancer, Scaly, itchy skin, Joint swelling in people with psoriasis, Rheumatoid arthritis, Ringing in the ears, Upper airway infection, Malaria

Insufficient evidence for

Alzheimer disease, Arsenic poisoning, Asthma, Brain tumor, Swelling of small airways in the lung, Canker sores, Colon cancer, rectal cancer, Heart disease, Tooth plaque, Diabetes, Nerve pain in people with diabetes, Down syndrome, Seizure disorder, Cancer of the esophagus, Loss of bowel movement control, Stomach cancer, Head and neck cancer, Diarrhea in people with HIV/AIDS, Infection of the intestines by parasites, Cancer of the white blood cells, Dark skin patches on the face, Yellowing of the skin in infants, Injury to the brain, spine, or nerves, Cancer that starts in white blood cells, Swelling and sores inside the mouth, Recovery after surgery, Itching, Seizures, Blood infection, Wound healing, Skin wrinkles from sun damage, A type of inflammatory bowel disease, A type of inflammatory bowel disease

Top 11 Foods Highest in Zinc

• Oysters
• Beef
• Lamb
• Spinach
• Pumpkin seeds
• Cashew nuts
• Cocoa powder
• Lemon grass
• Mushrooms
• Wasabi
• Apricots