Why Zinc is important in our body?

ImagesSource: www.nutripeople.com Source of Zinc.

Zinc, It is called an “essential trace element” because very small amounts of zinc are necessary for human health. It’s an essential mineral needed for catalytic, structural, and regulatory functions in the body. Zinc is used as a co-factor by a number of critical enzymes.


The use of zinc.

• In treating the common cold boosting the immune system, and recurrent ear infections, and preventing lower respiratory infections.
• In treating diseases caused by parasites. Like malaria.
• In eye disease called macular degeneration, for night blindness, and for cataracts.
• In asthma; diabetes; high blood pressure; acquired immunodeficiency syndrome (AIDS);
• In skin conditions such as psoriasis, eczema, and acne. Deficit-hyperactivity disorder (ADHD), blunted sense of taste (hypogeusia), is ringing in the ears (tinnitus), severe head injuries, Crohn’s disease, Alzheimer’s disease, Down syndrome, Hansen’s disease, ulcerative colitis, peptic ulcers.
• In Benign prostatic hyperplasia (BPH), male infertility, erectile dysfunction (ED), weak bones (osteoporosis), rheumatoid arthritis, and muscle cramps associated with liver disease. Sickle cell disease.
• Inherited disorders such as acrodermatitis enteropathica, thalassemia, and Wilson’s disease.
• In toothpaste and mouthwash to prevent dental plaque formation and gingivitis.
• For athletes zinc use for improving athletic performance and strength.
• Zinc regulating the immune function and activating the T lymphocytes (T cells).

T cells help the body in two ways:
1. Controlling and regulating immune responses
2. Attacking infected or cancerous cells.


Recommended Dietary Allowance

The "Recommended Dietary Allowance" (RDA) for zinc in the U.S. is: 8 mg/day for women and 11 mg/day for men. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Advanced deficiency of zinc can impair motility and number of sperm. On the other hand, consuming too much zinc can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt absorption of copper and iron in the long term. If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods.


Here are several foods high in zinc and it’s DV

• Seafood (Cooked Oysters) Zinc in 100g per 3oz (85g) Per 6 Oysters (42g) 78.6mg (524% DV) 66.8mg (445% DV) 33.0mg (220% DV)
• Other Seafood High in Zinc (%DV per 3oz cooked): Crab (43%), and Lobster (41%).
• Beef and Lamb (Cooked Lean Beef Short ribs) Zinc in 100g 1 Rack of Ribs (315g) 1 Lean Rib eye Fillet (129g) 12.3mg (82% DV) 38.7mg (258% DV) 14.2mg (95% DV)
• Lamb is also a good source of Zinc (%DV per 3oz cooked): Lean Fore shank (49%), Lean Shoulder (46%) and Lean Cubed Lamb for Stewing (37%).
• Wheat Germ (Toasted) Zinc in 100g per Cup (113g) Per Ounce (28g) 16.7mg (111% DV) 18.8mg (126% DV) 4.7mg (31% DV)
• Crude or Untoasted Wheat Germ is also a good source of Zinc providing 94% DV per cup:
• Spinach Zinc in 100g (Cooked) Per Cup (Cooked - 180g) 100g (Raw) 0.8mg (5% DV) 1.4mg (9% DV) 0.5mg (4% DV)
• Other Green Leafy Vegetables High in Zinc (%DV per cup): Amaranth Leaves, cooked (8%), and Endive and Radiccio, raw (2%).
• Pumpkin and Squash Seeds Zinc in 100g per Cup (64g) Per Ounce (28g) 10.3mg (69% DV) 6.6mg (44% DV) 2.9mg (19% DV)
• Other Seeds High in Zinc (%DV per ounce): Sunflower (10%), Chia (9%), and Flaxseeds (8%).
• Nuts (Cashews) Zinc in 100g (Roasted) Per Cup (137g) Per Ounce (28g) 5.6mg (37% DV) 7.7mg (51% DV) 1.6mg (10% DV)
• Other Nuts High in Zinc (%DV per ounce): Pine nuts (12%), Pecans (9%), Almonds (6%), Walnuts (6%), Peanuts (6%), and Hazelnuts (5%).
• Cocoa and Chocolate (Cocoa Powder) Zinc in 100g per Cup (86g) Per Tablespoon (5g) 6.8mg (45% DV) 5.9mg (39% DV) 0.3mg (2% DV)
• Dark baking Chocolate is also high in Zinc providing 85% DV per cup grated and 19% DV per 29g square.
• Pork & Chicken (Cooked Lean Pork Shoulder) Zinc in 100g per Steak (147g) Per 3oz (85g) 5.0mg (33% DV) 7.4mg (49% DV) 4.3mg (28% DV)
• Chicken is also high in Zinc providing 15% DV per cooked drumstick. Click to see complete nutrition facts.
• Beans (Cooked Mung Beans)
• Zinc in 100g per Cup (124g) Per 3oz (85g) 0.5mg (3% DV) 0.6mg (4% DV) 0.4mg (2.5% DV)
• Other Beans High in Zinc (%DV per cup cooked): Baked Beans (39%), Adzuki (27%), Chickpeas (17%) and Kidney Beans (12%).
• Mushrooms (Cooked White Mushrooms) Zinc in 100g per Cup Pieces (156g) Per Mushroom (12g) 0.9mg (6% DV) 1.4mg (9% DV) 0.1mg (1% DV)
• Other Mushrooms High in Zinc (%DV per Cup Pieces): Morel, raw (9%), Brown, raw and Portabella, grilled (5%), Oyster, raw (4%), and White, raw (2%). Four Dried Shitake mushrooms contain 8% DV and 4 raw shitake contain 4% DV.

Zinc is very important in our body let’s start eating food rich in zinc.

References;   Zinc Overview Info  Food highest in zinc    Zinc basic description    benefits of zinc