Zinc is an important trace element that is second only to iron in its concentration in the body.
Functions
Zinc is necessary for the body's defense system (immune system) to work properly. Play a role in cell division and cell growth, as in wound healing and in the metabolism of carbohydrates. Zinc is also needed for the senses of smell and taste.
Food Sources
Protein-rich foods contain large amounts of zinc. Beef, pork and lamb contain more zinc than fish. The dark meat of chicken has more zinc than white meat.
Other good sources of zinc are peanuts, peanut butter and legumes.
Fruits and vegetables are good sources, because zinc in plant proteins is not as available for human consumption such as zinc from animal proteins. Therefore, low-protein diets and vegetarian diets tend to be low in zinc.
Side Effects
The symptoms of zinc deficiency include:
* Frequent infections
* Hypogonadism in men
* Hair loss
* Loss of appetite
* Problems with taste
* Problems with the sense of smell
* Slow growth
* Difficulty seeing in the dark
* Various skin lesions
* Wounds that are slow to heal
Zinc supplements in large amounts can cause diarrhea, abdominal cramps and vomiting, usually within 3 to 10 hours after ingestion. The symptoms disappear within a short period of time after discontinuing the supplements.
Recommendations
The best way to get the daily requirement of essential vitamins and minerals is to eat a balanced diet containing a variety of products from the pyramid of basic food groups.
The Food and Nutrition Committee of the Institute of Medicine (Food and Nutrition Board of the Institute of Medicine) recommends the following dietary intake for zinc:
Infants:
* 0-6 months: 2 milligrams per day (mg / day)
* 7-12 months: 3 mg / day
Children:
* 1-3 years: 3 mg / day
* 4-8 years: 5 mg / day
* 9-13 years: 8 mg / day
Adolescents and Adults
* Males age 14 and older: 11 mg / day
* Women age 14 to 18 years: 9 mg / day
* Women age 19 and older: 8 mg / day
Specific recommendations depend on age, sex and other factors (such as pregnancy). Women who are pregnant or producing milk (lactating) need higher amounts. Ask your doctor what amount is best for you.
Alternative Names
Diet and zinc
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