Zinc is a mineral that is essential for proper functioning of each of us. The body needs it in really small amounts, but the zinc deficiency is still not uncommon. It arises from the fact that zinc is not widely available in the diet, plus there’s an array of conditions that impair the absorption of zinc from the digestive tract. Which results in nearly 30% of the global population not getting enough zinc in their diet. It obviously has a negative impact on the state of health. Can zinc deficiency be prevented?
Zinc is a trace element but despite its trace amount in the body, it serves plenty of important functions. The total zinc content in a human body is about 2 – 2,5 g, and its greatest amounts are accumulated in muscles, bone tissue, brain and red blood cells. Zinc is a cofactor in numerous enzymes, plus it is essential for proper progression of cell divisions. It allows it to regulate most of physiological processes.
Due to its antioxidant properties, zinc slows down the aging processes and protects from harmful influence of free radicals, supports immunity, can constitute an important element in preventing cancer as well as supplementation of oncological treatment. On top of that, zinc supports functioning of the nervous system, conditions proper neural conduction, memory and concentration, guarantees great mood.
This element plays a considerable role in maintaining the right course of pregnancy, normalizes secretion of insulin and maintenance of the proper glycemia, as well as takes care of heart health, supports eyesight and ensures beautiful look of skin and hair.
The zinc requirement depends on age – small children need about 2 – 5 mg of zinc daily, teenagers – about 8. Adults should receive 10 – 11 mg of zinc, and pregnant and breastfeeding women – 12 – 13 mg. Is it possible to provide this much of that element from the diet? Zinc is present in small amounts in food.
The richest sources of zinc are:
– calf and beef liver
– pumpkin seeds
– cocoa
– Emmental cheese
– buckwheat
– almonds
– oatmeal
– sunflower seeds
– hazelnuts
– eggs
– parsley leaves
– barley
– fish and seafood
The absorption rate of zinc from the diet is not very high and goes up to 40%. For that reason, it’s hard to provide the required amount of zinc from the diet. Is that the main cause of zinc deficiency?
Besides the limited availability of zinc in the diet, there are also other factors that contribute to development of zinc deficiency.
People at the highest risk of zinc deficiency are the following:
– alcoholics
– pregnant and breastfeeding women
– vegetarians and vegans
– people suffering from digestive tract disorders and bad absorption syndromes
– those taking diuretics or high doses of iron
– children and adolescents going through puberty
– old people.
The zinc level in the body being too low manifests itself in different disorders of functioning of numerous organs. The first symptoms of deficiency are most often skin problems – dry skin, eczema, cheilosis, stretch marks, slow wound healing process. Excessive hair loss and nail brittleness can also be observed. Zinc deficiency results in lowered immunity, loss of appetite, smell and taste disorders.
Prolonged zinc deficiency might lead to:
– maturing disorders in children
– halted growth
– fertility and potency disorders in males
– depression
– intensified inflammations
– faster body aging
– intensified symptoms of diabetes
Zinc deficiency during pregnancy, on the other hand, leads to fetal development disorders and increased risk of premature birth. In order to prevent such serious consequences, it’s a good idea to replenish zinc deficiency with diet supplements with zinc. Zinc in pills is an effective way to prevent low level of this element in the body – all it takes is to choose an easy to absorb form of zinc, without synthetic additions.
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