The Zinc Factor
Zinc is a mineral that is essential to a healthy immune system. It has been and continues to be researched around the world. It is one of the most researched minerals in the world today, yet remains the one that is most commonly deficient.
The body needs zinc to enable repair to damaged skin whether from cuts and abrasions or from acne and boils and is widely recognized along with Vitamin C as one of the main anti-oxidant immune system boosters there is. It is also a major player in the cell division of skin, hair and nails. In fact if you are deficient one of the first places that it will show up is by white spots on your nails or hair loss. Zinc is a component of over 200 enzymes in the body including DNA and is important for the control of hormones and for supporting the body in its ability to cope with stress.
With recommended intake of only 10 – 15mg, you do not need a large amount to meet you daily intake requirements. The best source of Zinc is oysters, providing over 50mg per 100g of product. From there the level of zinc drops significantly to sesame seeds, ginger root, liver, pumpkin seeds shrimps and crabs with from 8g to only 5g per 100g. This just proves the small quantity that is required by the body to remain healthy. Incidentally one of the reasons that oysters lay claim to being an aphrodisiac probably relates to their zinc content because it serves as a counter balance or replacement for the zinc lost by men during sexual relations.
As always a well balanced diet with a variety of foods including fresh fish, seafood’s and plenty of fresh fruits and vegetables should result in sufficient intake although care must be taken as there are a number of factors that can deplete your best intended consumption levels of Zinc quickly. It must also be remembered that Zinc is a major factor in DNA and animals have a higher level of DNA than plants, and as such animal products generally contain higher levels of Zinc. Stress, excessive perspiration, consumption of birth control pills, diuretics and large amounts of calcium, sugar, alcohol, tea or coffee, a low protein diet, pregnancy or suffering from a bout of psoriasis can increase your need to zinc, due either to direct depletion or resulting from the bodies reduced ability to utilize it. A good supply of Zinc for men is essential as it is needed by the prostate gland for control of the body’s level of testosterone production.
If you have poor sense of smell, have white marks on your nails, suffer from frequent infections, acne, pale skin and poor appetite, then you Zinc intake may be insufficient. The taste of your food can be another significant indicator that you have a zinc deficiency - if you like your food salty, heavily sauced or spiced or even well matured (as in cheeses) your body may be trying to tell you something. A consultation with your health care professional is recommended.
As with many vitamins and minerals dosage of a single one may not be of that much benefit. Vitamins and minerals work in combination and Zinc is no exception. For zinc to be most effective, it needs to be consumed with Vitamin A, B6, E, calcium (not too much or this will inhibit), copper, phosphorus and selenium. A shortage of any of these and your body will be running on a less than optimum absorption rate.
As with all things taken in excess, you can cause more problems that you solve. An intake in excess of 2g of Zinc can result in dizziness, drowsiness and hallucinations.
With a relatively low level of Zinc required for overall health it is surprising that there are so many people suffering from a lack of this mineral. Review your diet today.