Why Zinc Should Be In YOur Diet

Zinc has been known for more than 50 years to be an essential mineral. It is found in almost every cell in the body and is required for for biochemical reactions of more than 300 enzymes, covering all six classes of enzymes. Zinc is important for a healthy immune system, for healing cuts and wounds, and for maintaining your sense of taste and smell. The body needs zinc for normal growth and health. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence.

Meat and poultry provide the majority of zinc in the American diet. Other food sources include seafood (especially herring and oysters), peas, and beans. Zinc is also found in whole grains; however, large amounts of whole-grains have been found to decrease the amount of zinc that is absorbed. Oysters are the food containing the most zinc by weight, but beef is a more common source in the U.S. diet. The zinc found in meat and oysters is easily absorbed by the body. Dietary phytates, which are found in whole grain cereals and unleavened bread, may significantly decrease the body's absorption of zinc. Additional zinc may be added to the diet through treated (galvanized) cookware. Foods stored in uncoated tin cans may cause less zinc to be available for absorption from food.

Results of two national surveys, the National Health and Nutrition Examination Survey (NHANES III 1988-91) and the Continuing Survey of Food Intakes of Individuals (1994 CSFII) indicated that the diets of many adults, especially older Americans and women, do not provide the recommended amounts of zinc.

Zinc deficiency can occur when zinc intake is inadequate, when there are increased losses of zinc from the body, or when the body's requirement for zinc increases. There is no specific deficiency disease associated with zinc. Instead, many general signs of zinc deficiency can appear, including poor appetite, weight loss, poor night vision, delayed healing of wounds, a decrease in sense of taste and smell, poor development of reproductive organs and mental lethargy. As body stores of zinc decline, these symptoms worsen and are accompanied by diarrhea, hair loss, recurrent infection, and a form of dermatitis, a skin disorder. Zinc deficiency has also been linked to poor growth in childhood.

Zinc supplements are used to prevent or treat zinc deficiency.

For patients who are unable to get enough zinc in their regular diet or who have a need for more zinc, zinc supplements may be necessary. They are generally taken by mouth but some patients may have to receive them by injection.

People who may benefit from a zinc supplement include those who do not consume enough calories, vegetarians, the elderly, pregnant and lactating women, and people who suffer from alcoholism or digestive diseases that cause diarrhea.

Anyone with a low caloric intake is at higher risk for having a low zinc intake and for developing a zinc deficiency. Vegetarians who consume a variety of legumes and nuts will probably meet their zinc requirement, but otherwise a vegetarian diet may be inadequate in zinc. Since the zinc from plant sources is absorbed less readily, this increases the concern about zinc status in vegetarians who do not consume legumes and nuts.

Dietary surveys suggest that many Americans aged 51 and older, pregnant women and breastfeeding mothers do not consume recommended amounts of zinc. Therefore, to decrease their risk for developing a zinc deficiency, it is important for individuals in these groups to include sources of zinc in their daily diet. Zinc supplementation has been found to improve the growth rate in children with mild zinc deficiency and mild to moderate growth failure. Maternal zinc deficiency can delay fetal growth, and mothers who give birth to small for gestational age babies have been found to have lower zinc intakes during pregnancy. Breastfeeding increases the risk of depleting nutritional zinc status when dietary zinc intake is chronically low because of the greater need for zinc during lactation.

Zinc deficiency is frequently associated with alcoholism, which is often due to a lower intake of food. The need for a supplement as part of an overall treatment plan is usually evaluated by a physician in this situation.

Diarrhea causes a loss of zinc. Therefore, digestive diseases or gastrointestinal surgery that result in diarrhea are often associated with zinc deficiency. Individuals who experience chronic diarrhea should make sure they include sources of zinc in their daily diet. A medical doctor can evaluate the need for a zinc supplement if diet alone fails to maintain normal zinc levels in the body.

Zinc supplements may be used for other conditions as determined by your health care professional.

Some conditions may increase your need for zinc. These include:

  • Acrodermatitis enteropathica (a lack of absorption of zinc from the intestine)
  • Alcoholism
  • Burns
  • Diabetes mellitus (sugar diabetes)
  • Down's syndrome
  • Eating disorders
  • Intestine diseases
  • Infections (continuing or chronic)
  • Kidney disease
  • Liver disease
  • Pancreas disease
  • Sickle cell disease
  • Skin disorders
  • Stomach removal
  • Stress (continuing)
  • Thalassemia
  • Trauma (prolonged)

In addition, premature infants may need additional zinc and zinc supplements are used in certain patients with the following medical condition:

  • Wilson's disease (a disease of too much copper in the body)

Increased need for zinc should be determined by your health care professional.

Zinc, infections, and wound healing

The immune system is adversely affected by even moderate degrees of zinc deficiency. People who are zinc-deficient have a more difficult time resisting infections. T-cell lymphocytes, white blood cells that help fight infection, do not function efficiently when zinc stores are low. When zinc supplements are given to individuals with low zinc levels, the numbers of T-cell lymphocytes circulating in the blood increase and the ability of lymphocytes to fight infection improves. Studies show that poor, malnourished children in India, Africa, South America, and Southeast Asia experience shorter courses of infectious diarrhea after taking zinc supplements. Zinc supplements are often used to treat skin ulcers or bed sores , but they do not increase rates of wound healing when zinc levels are normal.

Zinc and the common cold

A study of over 100 employees of the Cleveland Clinic indicated that zinc lozenges decreased the duration of colds by one-half. Some of the participants reported fewer days of congestion and nasal drainage, but no differences were seen in how long their fevers lasted or in the level of muscle aches they experienced. However, this study has been criticized by some researchers who believe that since zinc lozenges often have a bad taste, the participants may have known the difference between the supplement and placebo, which would compromise the results. Also, since other studies have shown no benefit the debate continues on the true value of zinc supplements for cold symptoms.

Zinc and iron absorption

Iron deficiency anemia is considered a serious public health problem in the world today. Iron fortification programs were developed to prevent this deficiency and they have been credited with improving the iron status of millions of women, infants, and children. Some researchers, however, have raised concern about the effects of iron fortification on other nutrients, including zinc. Iron taken in solution can inhibit the absorption of zinc, but foods fortified with iron do not.

Zinc supplements are most effective if they are taken at least 1 hour before or 2 hours after meals. However, if zinc supplements cause stomach upset, they may be taken with a meal. You should tell your health care professional if you are taking your zinc supplement with meals.

The health risk of taking too much zinc is moderate to high. Zinc toxicity has been seen in both acute and chronic forms. Intakes of 150 to 450 mg of zinc per day have been associated with low copper status, altered iron function, reduced immune function, and reduced levels of high-density lipoproteins (the good cholesterol). One case report cited severe nausea and vomiting within 30 minutes after the person ingested four grams of zinc gluconate (570 mg elemental zinc). The 1989 RDA committee stated that "chronic ingestion of zinc supplements exceeding 15 mg/day is not recommended without adequate medical supervision." The National Academy of Sciences is currently reviewing recent research and considering new recommendations on zinc intake and risk.

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