Zinc is an essential trace mineral that is found throughout the body. It regulates metabolism extensively to maintain normal physiological functions and keep us healthy. The nutritional effects of zinc on human health are comprehensive, including benefits to the health of vision, taste and smell. Zinc is available in small amounts in body, with a total content of about 1.5 g in women and 2.5 g in men. Most of the zinc is present in our eyes, skin, bones, liver, kidneys and muscles. In addition, zinc is also stored in the blood, primarily in red blood cells. However, a small amount of zinc is located in white blood cells, and the rest is distributed in plasma.
Zinc has many physiological functions, and plays a key role in immune function, wound healing, blood clotting, etc. The specific functions are introduced below.
- Participate in the catalytic activities of hundreds of enzymes and various enzymes and coenzymes that constitute the human body, which contribute to protein synthesis, cell growth, division and proliferation, etc.
- Regulate the proliferation and differentiation of T cells, promote the production of antibodies, and enhance the immune function of the human body.
- Promote brain development and maintain cognitive function.
- Participate in the sense of taste and smell.
- Participate in the synthesis and metabolism of DNA and collagen tissue, promoting wound healing.
Food Sources
As an essential mineral, it is important to maintain the balance of zinc in the body. Consuming a small daily amount of zinc is sufficient to meet the needs of the body and a balanced diet is a good choice. Zinc occurs in some natural foods, including animal-based and plant-based foods. Among them, animal foods are a good source of zinc and have a high absorption rate. Meat, fish, and seafood are most abundant in zinc. To learn more about foods sources of zinc, please refer to the following.
- Meat, such as beef poultry, pork.
- Fish, such as salmon.
- Shellfish, such as crab, lobster, oysters, blue crab.
- Eggs and dairy products
- Legumes, nuts, seeds and whole grains
Zinc Supplements
In addition to zinc-rich foods, some dietary supplements can also provide zinc. People who do not get enough zinc from their regular diet may need to take zinc supplements, which are used to prevent or treat zinc deficiency. The common forms of zinc in supplements include zinc sulfate, zinc acetate, and zinc gluconate [1]. And zinc supplementation is usually taken orally. It is worth noting that zinc supplements cannot be abused. Before taking zinc supplements, you need to determine whether the amount of zinc is low, which may need to be evaluated by your registered dietitian.
Zinc Deficiency
Zinc deficiency is rare and is usually due to specific health conditions such as digestive disorders and kidney diseases. These diseases mainly lead to zinc deficiency by impairing zinc absorption in our bodies. Some groups such as pregnant women and vegetarians are also at risk of zinc deficiency. Signs or symptoms of zinc deficiency include the following.
- Poor appetite and even loss of taste or smell
- Poor night vision
- Delayed growth and poor development of reproductive organs.
- Depressed mood
- Decreased immunity and frequent infections
- Delayed wound healing
- Diarrhea
- Alopecia
Recommended Amounts
An individual in a particular age and gender grounp should consume the recommended dietary allowance (RDA) for zinc in order to prevent deficiency. According to age and gender, the recommended daily amount is shown below.
- For infants aged 7-12 months and babies aged 1-3 years, the RDA is 3 milligrams (mg) per day.
- For children aged 4-8 years, the RDA is 5 mg a day.
- For teenagers aged 14-18 years, the RDA is 11 mg per day for boys and 9 mg for girls.
- For adults over 19 years, the RDA is 11 mg per day for males and 8 mg a day for females.
Alfa Chemistry offers several forms of zinc for use in dietary supplements, including zinc sulfate, zinc acetate and zinc gluconate. Please click on the links at the top of the page to view zinc products. If you do not find the product you are looking for in the search bar, please do not hesitate to contact us.
Reference
- Brnic M.; et al. Zinc absorption by adults is similar from intrinsically labeled zinc- biofortified rice and from rice fortified with labeled zinc sulfate. J Nutr. 2016, 146: 76-80.
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