2023-06-20 10:33:00
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Your zinc intake is probably not something you care about on a daily basis. Nevertheless, its intake is extremely important: one of the most important trace elements in our body, according to Zinc: The Metal of Life. Read below exactly what you need to know about zinc and what you should eat to get enough of it.
What is Zinc?
Zinc is an essential mineral that our body uses to support our immune system and cellular functions. An indispensable mineral. “The body cannot survive without zinc and must get it from an outside source, such as from food or a supplement,” said Perri Halperin, MS, RD, clinical nutrition coordinator at Mount Sinai Health System.
“Although you only need a small amount, it is involved in many important reactions in the body,” says Halperin. The mineral plays a role in cell growth, among other things, so it is needed during times of rapid cell growth, such as adolescence, pregnancy and wound healing.
Zinc also helps heal damaged tissue and support a healthy immune system. It also plays a big role in the senses of taste and smell, says Erin Kenney, MS, RD, founder of Nutrition Rewired.
What Are Some Benefits of Zinc?
Zinc’s two most notable benefits include supporting the immune system and helping damaged cells heal. “People with a higher risk of wounds or forms of damaged cells should pay extra attention to a zinc deficiency,” says Halperin. Zinc would also help with the health of the immune system, so a cold would last shorter. Halperin says the severity of the cold remains unchanged, but the duration of the cold is shorter.
Which foods contain zinc?
You don’t need an extreme amount of zinc, but you should still get enough of it. According to the Nutrition Center, a man aged 18 and older needs a daily amount of 9 milligrams of zinc. For women, a recommended daily amount of 7 milligrams applies.
If you are a person who eats seafood, chances are you are getting enough zinc in your diet. The marine animal that contains the most zinc? Oysters, with a whopping 291 percent of the recommended daily intake of zinc in one serving. Furthermore, many meat variants contain zinc. Non-meat sources of zinc include fortified breakfast cereals, oats, pumpkin seeds, cheese and lentils.
Symptoms: How do I know if I am zinc deficient?
Zinc deficiency can be caused by insufficient dietary intake, problems with your small intestine or other medical conditions. Symptoms that may indicate a possible zinc deficiency:
Constantly restless stomach Healing takes longer than normal Often sick Impaired senses of taste and smell Concentration problems Eyes do not get used to the dark quickly
Are Zinc Supplements Safe?
“It’s generally recommended to get nutrients from a balanced diet,” says Kenney. “However, certain individuals may benefit from zinc supplementation, especially those with a diagnosed zinc deficiency or those at risk, such as vegetarians, vegans, and individuals with certain medical conditions.”
However, be careful when topping up. Zinc poisoning can occur and has been shown to come almost exclusively from supplements,” says Halperin. That said, it’s not recommended to get more than 40 milligrams of zinc per day. Too much zinc can cause vomiting, poor appetite, stomach pain, headache and diarrhea. Zinc also interferes with the body’s ability to absorb other essential minerals and nutrients such as copper and iron. Similar symptoms can occur with copper and iron deficiency.
It’s also important to talk to a doctor about any medications you’re taking before starting a zinc supplement. “Zinc can interfere with the absorption of antibiotics such as tetracyclines, so it’s generally recommended to separate doses by a few hours,” says Kenney. “Zinc supplements may also interact with medications used to treat rheumatoid arthritis or Wilson’s disease.”
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