Zinc

This is an important trace mineral. This element is second only to iron in its concentration in the body. Zinc is present in many enzymes and is essential for cell division and, therefore, for growth and tissue repair.

This trace mineral protects nerve and brain tissue, bolsters the immune system, and is essential for healthy growth. Zinc is part of the enzymes (and hormones such as insulin) that metabolize food, and you can fairly call it the macho male mineral.

Function

This trace mineral is needed for the body´s defensive (immune) system to properly work. It plays a role in cell division, cell growth, wound healing, and the break down of carbohydrates. This trace mineral is also needed for the senses of smell and taste.

This trace mineral is also necessary for normal reproductive development. It is required for the functioning of the immune system and in the structure and function of the skin.

Food Sources

High-protein foods contain high amounts of this trace mineral. Beef, pork, and lamb contains more of this trace mineral than fish. The dark meat of a chicken has more of this trace mineral than the light meat. Plenty of this trace mineral is in nuts, legumes, pumpkin and sunflower seeds, whole-grain products, and wheat germ.

Fruits and vegetables are not good sources, because this trace mineral in plant proteins is not as available for use by the body as the form found in animal proteins. Therefore, low-protein diets and vegetarian diets tend to be low in this trace mineral.

Side Effects

Symptoms of zinc deficiency include:

Slow growth
Poor appetite
Wounds that take a long time to heal
Loss of hair
Problems with the sense of taste
Problems with the sense of smell
Hypogonadism in males
Frequent infections
Trouble seeing in the dark
Various skin lesions

Zinc supplements in large amounts may cause diarrhea, abdominal cramps, and vomiting, usually within 3 - 10 hours of swallowing the supplements. The symptoms go away within a short period of time after the stopping the supplements.

The best way to get the daily requirement of essential vitamins and minerals is to eat a balanced diet that contains a variety of foods from the food guide pyramid.

Women who are pregnant or producing milk (lactating) need slightly higher levels of this trace mineral. Ask your health care provider how much is best for you.

			topic: Zinc