Zinc: the necessary trace element for health

Zinc: the necessary trace element for health

Zinc, a chemical element with a ZN symbol and atomic number 30, is a vital trace element that plays a key role in many biological processes. Its deficiency can lead to serious health disorders, and adequate zinc consumption is necessary to maintain the optimal functioning of the body throughout life. In this article, we will examine in detail the role of zinc in various aspects of health, zinc sources in the diet, symptoms and consequences of zinc deficiency, as well as recommendations on optimal consumption.

Zinc functions in the body

Zinc is a structural component and catalyst of hundreds of enzymes involved in the metabolism of proteins, carbohydrates, lipids and nucleic acids. He plays a decisive role in the following processes:

Immune function: Zinc is necessary for the development and functioning of immune cells, including T-lymphocytes, B-lymphocytes and natural killers. It is involved in the production of cytokines that regulate the inflammatory response and cellular communication. Zinc deficiency weakens the immune system, increasing susceptibility to infections, especially respiratory diseases.
Growth and development: Zinc plays an important role in growth and development, especially during pregnancy, infancy and childhood. It is necessary for the synthesis of DNA and proteins, cellular division and differentiation. Zinc deficiency can lead to growth retardation, a decrease in appetite and impaired cognitive functions in children.
Wound healing: Zinc is involved in the healing process of wounds, stimulating collagen synthesis, cell proliferation and epithelization. It also has antioxidant properties, protecting the cells from damage to free radicals. Sufficient gas consumption can accelerate wound healing and reduce the formation of scars.
Reproductive function: Zinc plays an important role in reproductive function in both men and women. In men, it is necessary for the production of testosterone, spermatogenesis and maintenance of prostate health. In women, it is involved in the regulation of the menstrual cycle, ovulation and maintaining the health of eggs. Zinc deficiency can lead to a decrease in fertility, menstrual cycle disorders and pregnancy problems.
Vision: Zinc is a component of retinol-binding protein, which is necessary to transport vitamin A from the liver to the retina. It also participates in the functioning of enzymes that protect the eyes from damage to free radicals. Zinc deficiency can lead to a deterioration in night vision, dry eyes and increased risk of developing age -related macular degeneration.
Taste and smell: Zinc plays an important role in maintaining normal taste and smell. It is involved in the functioning of taste receptors and olfactory neurons. Zinc deficiency can lead to a decrease in taste sensitivity (hypogenesis) and smell (hyposimia), which can negatively affect appetite and quality of life.
Cognitive function: Zinc is involved in the functioning of neurotransmitters, such as glutamate and GABA, which play an important role in teaching, memory and mood. It also protects neurons from damage to free radicals and neurotoxins. Zinc deficiency can lead to a decrease in cognitive functions, a deterioration in memory and concentration, as well as an increased risk of developing depression and Alzheimer’s disease.
Macronutrient metabolism: Zinc plays an important role in the metabolism of proteins, carbohydrates and lipids. It is involved in the synthesis of insulin, a hormone that regulates the level of glucose in the blood. It is also necessary for the activation of enzymes involved in the breakdown of proteins and carbohydrates. Zinc deficiency can lead to disorders of glucose metabolism, insulin resistance and increased risk of type 2 diabetes.
Antioxidant Protection: Zinc is a component of superoxidsmouth (SOD), a powerful antioxidant enzyme that protects cells from damage by free radicals. It also enhances the effect of other antioxidants, such as vitamin C and vitamin E. Zinc deficiency can reduce the antioxidant protection of the body and increase the risk of chronic diseases such as cardiovascular diseases and cancer.

Sources of zinc in the diet

Zinc is contained in various foods, both animal and plant origin. The best sources of zinc are:

Seafood: Oysters are the richest zinc source containing more than 70 mg of zinc per serving. Other seafood, such as crabs, lobsters and mollusks, also contain a significant amount of zinc.
Red meat: Beef, pork and lamb are good sources of zinc. One portion of red meat may contain up to 7 mg of zinc.
Bird: Chicken and turkey also contain zinc, albeit in smaller amounts than red meat.
Legumes: Beans, lentils and chickpeas are good sources of zinc for vegetarians and vegans. However, zinc from plant sources is absorbed worse than from animal sources, due to the content of phytats that bind zinc and preventing it from absorption.
Nuts and seeds: Nuts, such as cashews, almonds and pumpkin seeds, contain zinc. They are also good sources of other nutrients, such as magnesium, manganese and vitamin E.
Whole grain products: Whole grain products, such as brown rice, oatmeal and whole grain bread, contain zinc. However, like legumes, they also contain phitates that can reduce zinc assimilation.
Dairy products: Milk, cheese and yogurt contain zinc, although in smaller quantities than seafood and red meat.
Enriched products: Some products, such as ready -made breakfasts and vegetable milk, are enriched with zinc.

Factors affecting the assimilation of zinc

The assimilation of zinc from food is influenced by many factors, including:

Fitat content: Fitates contained in legumes, whole grain products and nuts bind zinc and prevent its absorption. Landing, germination and fermentation of these products can reduce the content of phitates and improve zinc assimilation.
Calcium content: High calcium consumption can reduce zinc assimilation, especially with the simultaneous use of zinc and calcium additives.
Iron content: High iron consumption can also reduce zinc assimilation, especially in children and pregnant women.
Protein content: Adequate protein consumption can improve zinc assimilation, since the amino acids contained in the protein can bind zinc and contribute to its transportation in the body.
Age: In older people, zinc assimilation can be reduced due to age-related changes in the digestive system and a decrease in the acidity of the stomach.
Diseases: Some diseases, such as Crohn’s disease, celiac disease and short intestine syndrome, can violate zinc assimilation.
Alcohol: Excessive alcohol consumption can reduce zinc assimilation and increase its excretion from the body.

Recommended daily zinc consumption rate

The recommended daily zinc consumption rate (RSNP) depends on the age, gender and physiological state.

Infants (0-6 months): 2 mg
Infants (7-12 months): 3 mg
Children (1-3 years old): 3 mg
Children (4-8 years old): 5 mg
Children (9-13 years old): 8 mg
Teenagers (14-18 years old): 11 mg (men), 9 mg (women)
Adults (19 years and older): 11 mg (men), 8 mg (women)
Pregnant women: 11 mg
Women’s nursing: 12 mg

Zinc deficiency: symptoms and consequences

Zinc deficiency can occur as a result of insufficient consumption of zinc with food, violation of zinc, or an increased need for zinc. Symptoms of zinc deficiency can vary depending on the degree of deficiency and age of a person.

Early symptoms of zinc deficiency:

Decrease in appetite
Violation of taste and smell
Slow healing of wounds
Increased susceptibility to infections
Hair loss
Skin rashes (especially around the mouth and anus)
Diarrhea
Fatigue

More serious consequences of zinc deficiency:

Delay and development in children
Reducing immune function
Violation of cognitive functions
Problems with reproductive function
Inflammatory intestinal diseases
Age macular degeneration
Mental disorders (depression, anxiety)

Risk groups for zinc deficiency:

Vegetarians and vegans: Plant sources of zinc contain phitates that reduce zinc assimilation.
Pregnant and lactating women: The need for zinc increases during pregnancy and lactation.
Babies and children: Zinc deficiency can lead to growth and development delay.
Elderly people: Employment of zinc can be reduced due to age-related changes.
People with digestive system diseases: Crohn’s disease, celiac disease and short intestine syndrome can disrupt zinc assimilation.
People who abuse alcohol: Alcohol reduces zinc assimilation and increases its excretion from the body.
People taking certain drugs: Some drugs, such as diuretics and proton pump inhibitors, can reduce zinc level in the body.

Diagnosis of zinc deficiency

Diagnosis of zinc deficiency can be difficult, since the level of zinc in the blood serum does not always reflect its level in the tissues. The most common diagnostic method is to measure zinc level in blood serum. However, this method may not be sensitive enough to detect a mild zinc deficiency.

Other methods for diagnosing zinc deficiency include:

Measurement of zinc level in the urine: This method can be useful for assessing the elimination of zinc from the body.
Measurement of alkaline phosphatase activity: Alkaline phosphatase is an enzyme that depends on zinc. A decrease in alkaline phosphatase activity may indicate a deficiency of zinc.
Taste test: This test can be used to evaluate taste sensitivity. A decrease in taste sensitivity may indicate a deficiency of zinc.

Zinc Deficit Treatment

Treatment of zinc deficiency includes an increase in zinc consumption with food or taking zinc additives.

Increase in zinc consumption with food:

Turn on in your diet products rich in zinc, such as seafood, red meat, poultry, legumes, nuts and seeds.
Lock, germinate and ferment legumes and whole grains to reduce the content of phitat and improve zinc assimilation.
Make sure that you get enough protein in your diet, since protein can improve zinc assimilation.

Reception of zinc additives:

Zinc additives are available in various forms, including zinc sulfate, zinc gluconate, zinc Acetate and zinc Pikolinate. Qing Picoline can be better absorbed than other forms.

The dosage of zinc additives depends on the degree of zinc deficiency and individual needs. It is important to consult a doctor or nutritionist before taking zinc additives in order to determine the correct dosage and avoid overdose.

Praise measures when taking zinc additives:

Take zinc supplements during meals to reduce the risk of side effects, such as nausea and vomiting.
Do not take high doses of zinc for a long period of time, as this can lead to copper deficiency.
If you take any medicines, consult a doctor before taking zinc additives, since zinc can interact with some drugs.

Overdose of zinc

An overdose of zinc can lead to serious side effects, including:

Nausea, vomiting and diarrhea
Abdominal pain
Headache
Reducing immune function
Copper deficiency
Anemia
Kidney damage

The recommended upper border of zinc consumption is 40 mg per day for adults. It is important not to exceed this dose in order to avoid side effects.

Zinc interaction with other nutrients

Zinc interacts with other nutrients, such as:

Copper: High zinc consumption can reduce copper assimilation. Therefore, it is important to make sure that you get enough copper in your diet or take copper additives if you take high doses of zinc.
Iron: High iron consumption can reduce zinc assimilation. Therefore, it is important to avoid simultaneous intake of zinc and iron additives.
Calcium: High calcium consumption can reduce zinc assimilation. Therefore, it is important to avoid simultaneous intake of zinc and calcium additives.
Vitamin A: Zinc is necessary for transporting vitamin A from the liver to the retina. Zinc deficiency can lead to a violation of vitamin A.’s metabolism

Zinc and disease

Zinc plays a role in the prevention and treatment of various diseases, including:

Colds: Zinc can reduce the duration and severity of the symptoms of colds.
Age macular degeneration: Zinc can slow down the progression of age -related macular degeneration.
Diarrhea: Zinc can reduce the duration and severity of diarrhea in children.
Alzheimer’s disease: Zinc can protect neurons from damage and reduce the risk of developing Alzheimer’s disease.
Cancer: Zinc can have anti -cancer properties and reduce the risk of developing certain types of cancer.

Conclusion

Zinc is a vital trace element necessary to maintain optimal health. It plays a key role in the immune function, growth and development, wound healing, reproductive function, vision, taste, smell, cognitive function, macronutrient metabolism and antioxidant protection. Zinc deficiency can lead to serious health disorders, so it is important to ensure adequate zinc consumption with food or taking zinc additives, if necessary. It is important to consult a doctor or nutritionist in order to determine the correct dosage and avoid an overdose. Remember that a balanced and diverse nutrition is the best way to provide the body with all the necessary nutrients, including zinc.

Leave a Reply Cancel reply