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Zinc - Benefits, Deficiency Symptoms And Food Sources
What is Zinc ?
Zinc is one of a number of important minerals that our body needs on a daily basis to function normally. Next to iron, zinc is the most abundant trace mineral in the body. Stored primarily in muscle, zinc is also found in high concentrations in red and white blood cells, the retina of the eye, bones, skin, kidneys, liver, and pancreas. In men, the prostate gland stores high amounts of zinc.
Uses and Benefits of Zinc
Zinc is found in highest concentration in the liver, with lesser amounts found in the pancreas, kidney, and pituitary gland. Zinc absorption occurs primarily in the small intestine. Normal growth and development of young people is very dependent upon Zinc. The normal maintenance of body tissue, sexual functions, and chemical detoxification are all closely related to the amount of Zinc in the body. 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 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.
Recommended Dosage for Zinc
The Recommended Dietary Allowance (RDA) for zinc is 15 milligrams per day for men and 12 milligrams per day for women. For women who take large amounts of calcium (1400 milligrams) every day, 18 milligrams a day may be recommended.
Deficiency Symptoms of Zinc
Zinc deficiency can lead to a wide variety of degenerative diseases. Low amounts of Zinc during pregnancy can result in numerous birth defects such as Down syndrome, clef lip, spinabifdia, clubbed limbs, hernias, and umbilical cord hernias. Depression, lack of appetite, growth failure in children, and frequent colds and infections can also be symptomatic of insufficient dietary zinc.
Rich Food Sources of Zinc
Zinc is actually plentiful in foods. Meats, seafood (especially oysters), and liver are the richest sources; brewer's yeast, milk and other dairy products, beans, wheat germ, brown rice, oatmeal, bran flakes, white rice, pecans, cashews, sunflower seeds, peanut butter, chedar cheese, milk, and American cheese and wheat germ also supply some zinc. Water contains small amounts, too.