Zinc is a mineral and as a result, our bodies do not produce it, but we must get it from the food we eat. Zinc is rather like a cunning and powerful prankster. It is everywhere, but hard to find; tiny in size but overwhelming in the control that it has.
Powerful and Elusive: What Zinc Does
Zinc is present in every cell in our bodies. It is critical to the growth and development of these cells and because we are made of cells, zinc affects every part of us. It contributes to the strength of our immune systems, helps us to heal when we are physically hurt or sick, and helps us to stay young by slowing age-related diseases. It also helps treat acne, decreases inflammation and more. But as with so many things, you can get too much of a good thing and then you get sick.
Deficiency and Overdose Symptoms
It is very important that you know how much zinc should be in your daily diet, since our bodies do not store zinc for later use. This is good because as I said, too much and you get just as sick as if you do not get enough. The recommended daily amount for men is 11mg and for women is 8mg. These numbers are even more critical in babies because the window is so small. The recommended amount for a newborn is only 2mg.
There are many symptoms for a mild deficiency, a severe deficiency, and an excess amount. To make matters even more difficult, all of these symptoms can be present due to some other problem.
Symptoms of a mild deficiency include: 1. slow healing, 2. diarrhea, 3. thinning hair, 4. loss of appetite, 5. dry skin, 6. suppressed immunity.
Symptoms of a severe deficiency include: 1. poor growth rate, 2. skin rashes, 3. slow healing, 4. chronic diarrhea, 5. behavioral problems, 6. hair loss, 7. changes in taste.
It is estimated that approximately 450,000 children under the age of 5 die annually due to a zinc deficiency.
Symptoms of too much zinc are 1. nausea, 2. abdominal cramps, 3. diarrhea, 4. headaches.
To complicate the situation further, laboratory tests cannot accurately diagnose a zinc deficiency or excess. For this reason, it is important to monitor your nutritional intake by eating the foods that you know “are good for you”. This is true for all nutrients, not just zinc.
Where to Find Zinc
There are a variety of foods such as legumes, nuts, seeds, whole grains, and some vegetables that contain zinc. As usual, we are offering a link to a list of foods that contain zinc and also a link to our Pinterest board which includes pictures as well. Medications can also interfere with zinc absorption, so it is best to talk with your doctor. If necessary, zinc is available as a supplement.
A Reminder
Again I must remind everyone that the content of this blog is strictly for information purposes. If you want to make a change in your diet or exercise routine, it is very important that you contact a health care professional.