DNA Strand
Zinc is a trace element that our body needs in small amounts. Zinc is important for many biological processes in the body and has many amazing benefits! It is an important factor for a healthy immune system, it helps in DNA production, cell growth, protein synthesis and repair of damaged cells and tissues!
Because zinc plays such an important role in cell growth, children, teenagers, and pregnant women must have adequate zinc intake for healthy growth!
Over the years many studies have shown how important zinc is for the immune system. Zinc is essential for the growth and function of cells such as neutrophils and natural killer (NK) cells. These are immune system cells that help fight pathogens and bacteria in the body. People with low zinc levels have been shown to have lower amounts of T and B cells that are important for fighting infections and making antibodies.
There are over 100 enzymes in the body that require zinc to perform their functions, and these enzymes are used in major metabolic processes. Zinc helps in the synthesis of DNA and proteins as zinc is found in all parts of the cell during production and also helps to stabilize the structure of DNA. Zinc is also essential for many enzymes important for DNA and protein synthesis!
Wound healing is an important physiological response of the body when tissue damage has occurred. The skin contains a fairly high percentage of the total zinc content in our body ~5%, and low zinc levels have been shown to impair wound healing. When tissues are damaged, there are many processes that take place during wound healing, and zinc is needed at every step. Zinc helps clot formation, inflammation, fight infection, new cell growth and scar formation.
Through natural metabolic processes, our bodies produce these products called free radicals, which can cause damage to our cells and genetic material. When free radicals are in the body, they can disrupt other substances around them by “stealing” their electrons, which can change the function and shape of that substance. When there are excessive amounts of free radicals, this can lead to a condition called oxidative stress that can further damage cells and lead to chronic disease.
Fortunately, there is a defense mechanism against free radicals, called “antioxidants”. There are hundreds of substances that can act as antioxidants and examples include vitamin C, vitamin E and beta carotenes. Zinc also has an antioxidant effect! Several studies have shown that oxidative stress can be increased with zinc deficiency.
As zinc plays an important role in the immune system, studies have shown that taking zinc lozenges while fighting a cold can help shorten the duration of the illness. However, higher quality studies need to be done to understand the role of zinc in cold prevention.
After eating food containing zinc, it will be absorbed in the small intestine and stored in various parts of the body. ~60% is found in skeletal muscle, about 30% in our bones, 5% in our skin and liver, and 2-3% in other organs.
Recommended intake of zinc
As zinc has many roles in the body when one is deficient in zinc it can affect multiple organ systems and tissues so it is important to get a daily zinc intake! The Recommended Dietary Allowance (RDA) and Tolerable Upper Intake (UL) for zinc in milligrams are as follows:
11 mg (male), 9 mg (female) | ||
11 mg (male), 8 mg (female) |
Platter of oysters
The most common way to get zinc is through food! The richest food source is meat, poultry and seafood. Oysters actually contain more zinc than any other food! Foods like beans, legumes, and nuts also contain zinc, however, the phytonutrients in these foods can inhibit the absorption of zinc, making it less available to the body for use.
Fortified breakfast cereal
Nuts and seeds (pumpkins, peanuts)
Dairy products (cheese, milk, Greek yogurt)
Another form of zinc consumption is through supplement pills or lozenges, however high amounts of zinc can cause side effects such as nausea and vomiting and can inhibit the absorption of iron and copper. You do not need to take zinc supplements unless your diet is known to be low in zinc or you are zinc deficient. You can make an appointment with one of our dietitians to determine if you need a zinc supplement!
When a person is deficient in zinc, it can impair growth, immune health, the digestive system, and protein synthesis. However, zinc deficiency is not common in the average healthy person. Some groups are more at risk than others, this includes
Gastrointestinal surgery: those who have undergone gastrointestinal surgery or have digestive disorders are at higher risk for zinc deficiency due to lower amounts of zinc absorption
Vegetarians/Vegan: Those following a vegetarian or vegan diet get their zinc from plant foods that have a lower absorption rate than meat and seafood.
Pregnancy and breast-feeding/nursing: Pregnant and breastfeeding women need more zinc to support their baby’s growth and development
Elderly: Elderly people may be at greater risk of zinc deficiency due to malnutrition and low food intake.
Symptoms of zinc deficiency
Infants and Children: Common symptoms in infants and children are diarrhea, growth retardation and decreased appetite.
Older adults: Zinc deficiency can cause impaired wound healing and cognitive problems (thinking, memory, reasoning).
During pregnancy: Zinc deficiency during pregnancy can cause premature labor and low birth weight.
Although it is important to incorporate zinc-containing foods into the diet, too much zinc can be harmful. Too much zinc is usually caused by dietary supplements rather than food intake. Toxic levels of zinc can cause the following symptoms:
Taking too much zinc over a prolonged period can affect absorption:
Zinc has amazing benefits for the body, playing a key role in child development, helping to synthesize DNA and proteins, helping to maintain a healthy immune system, and helping to heal wounds and repair damaged cells. Eating a balanced diet with different sources of vitamins, minerals, fiber, protein and carbohydrates should provide you with a healthy amount of daily zinc intake!
