WHY IS ZINC IMPORTANT FOR THE BODY?

The human body needs zinc as a necessary mineral. It is classified as a trace element, meaning that it is only required by the body in small amounts. Zinc plays a vital role in various physiological processes, including cell division, metabolism, and immune function.

Through this article, let’s dig deep into the role of zinc in the body, its deficiency, causes, and associated symptoms.

What are the Symptoms of Zinc Deficiency?

Some of the common symptoms of zinc deficiency include:

1) Weakened Immune System: Zinc plays a crucial role in maintaining a healthy immune system, so a deficiency can lead to frequent infections, slow wound healing, and prolonged illness.

2) Loss of Appetite: Lack of zinc can affect the sense of taste and smell, leading to a decreased desire for food.

3) Growth & Development Issues: Zinc is essential for proper growth and development, especially in children. A deficiency can lead to stunted growth, delayed sexual maturation, and cognitive impairment.

4) Hair Loss: Hair follicles require zinc for healthy growth and maintenance. A deficiency can result in hair loss or thinning hair.

5) Skin Problems: Zinc plays a role in skin health and healing. A deficiency can lead to dry skin, dermatitis, acne, and slow wound healing.

6) Diarrhea: Zinc plays a crucial role in the absorption and metabolism of nutrients, including electrolytes. A deficiency can cause gastrointestinal issues like diarrhea and malabsorption.

8) Cognitive Dysfunction: Zinc is involved in neurotransmitter function and cognitive processes. A deficiency may impair memory, attention, and overall cognitive function.

What Causes Zinc Deficiency?

Zinc deficiency can be caused by a variety of factors, including:

1) Inadequate Dietary Intake: Zinc is primarily obtained through the diet, so not consuming enough zinc-rich foods can lead to deficiency. This is more common in individuals following a vegetarian or vegan diet, as plant-based foods generally provide less bioavailable zinc compared to animal-based foods.

2) Absorption Issues: Certain conditions can affect the absorption of zinc in the body. These include gastrointestinal disorders like Crohn’s disease, ulcerative colitis, celiac disease, and short bowel syndrome. Chronic diarrhea and malabsorption syndromes can also impair zinc absorption.

3) Increased Demand: Certain life stages and conditions increase the body’s demand for zinc, and if the intake does not meet this increased demand, it can lead to deficiency. Examples include pregnancy and lactation, growth spurts during adolescence, and periods of rapid growth in infants and children.

4) Alcoholism: Excessive alcohol consumption can impair the absorption and utilization of zinc in the body.

5) Certain Medications: Some medications like diuretics, proton pump inhibitors (PPIs), and anticonvulsants can interfere with zinc absorption or increase its excretion, leading to deficiency.

6) Medications: Some medications, such as certain antacids, anticonvulsants, or chemotherapy drugs, can interfere with selenium absorption or increase excretion, contributing to deficiency.

7) Chronic Diseases: Chronic kidney disease, liver disease, diabetes, and sickle cell disease can affect zinc metabolism and increase the risk of deficiency.

8) Aging: As people age, their ability to absorb and utilize zinc may decrease, increasing the risk of deficiency.

It is important to note that zinc deficiency is rare in developed countries, and most individuals can obtain adequate zinc through a balanced diet. However, certain populations, such as infants, children, pregnant women, and vegetarians, may be more susceptible to zinc deficiency and may require supplementation or careful dietary planning.

Dietary Sources of Zinc

Dietary sources of zinc include:

• Meat & Poultry: Beef, lamb, chicken, and turkey are all good sources of zinc. Red meat, specifically, is known to be especially high in zinc.
• Seafood: Oysters, crab, and lobster are among the best sources of zinc from seafood. Other fish such as salmon and sardines also provide moderate amounts of zinc.
• Legumes & Beans: Lentils, chickpeas, kidney beans, and black beans contain a decent amount of zinc.
• Nuts & Seeds: Cashews, pumpkin seeds, sesame seeds, and almonds are all good sources of zinc. These can be consumed as a snack or added to various dishes.
• Whole Grains: Wheat, rice, and oats contain some zinc. Additionally, certain fortified breakfast cereals may be a good source of this mineral.
• Dairy Products: Milk, cheese, and yogurt are sources of zinc, although the amounts may vary. Some dairy products, such as milk and yogurt, are also fortified with additional nutrients like zinc.
• Eggs: Eggs provide a small amount of zinc along with other essential nutrients. Both the egg yolk and egg white contain zinc, so the entire egg is nutritious.
• Dark Chocolate: Dark chocolate with a high percentage of cocoa can be a source of zinc, although it should be consumed in moderation due to its high calorie and sugar content.

It’s important to note that the bioavailability of zinc can vary from different sources and can be influenced by various factors such as the presence of phytates or other nutrients in the meal. Adequate intake of zinc from a diverse range of food sources is recommended to meet daily requirements.

Role of Zinc in the Body

Zinc is an essential trace element that plays a crucial role in many bodily functions. Here are some of the key roles of zinc in the body:

1) Immune Function: Zinc is necessary for the development and activation of immune cells. It helps in maintaining the integrity of the skin and mucous membranes, which act as the first line of defense against pathogens. Zinc also plays a role in regulating inflammatory responses.

2) Growth & Development: Zinc is involved in various aspects of growth and development, especially during childhood and adolescence. It is essential for proper cell division, DNA synthesis, and protein synthesis. Zinc deficiency can lead to impaired growth and poor sex drive.

3) Enzyme Function: Zinc is a cofactor for many enzymes in the body. It is involved in more than 300 enzymatic reactions, participating in processes such as metabolism, digestion, and gene expression. For example, zinc is essential for the activation of digestive enzymes in the stomach.

4) Vision: The retina of the eye contains zinc in high concentrations. It is involved in the metabolism of vitamin A, which is necessary for good vision, especially in low light conditions. Zinc deficiency can cause night blindness.

5) Cognitive Function: Zinc is important for brain development and cognitive function. It plays a role in neurotransmitter synthesis and signaling. Studies have shown that zinc deficiency can impair cognitive performance, attention, and memory.

6) Wound Healing: Zinc is necessary for proper wound healing, as it is involved in the production of collagen and the formation of new blood vessels. Adequate zinc levels promote the regeneration of tissue and reduce the risk of infection.

7) Fertility & Reproduction: Zinc is involved in the production and maturation of sperm cells in males. In females, zinc is necessary for the proper functioning of the ovaries and the regulation of hormone levels.

SUMMING UP

One trace mineral that is necessary for many body processes is zinc, Hence, it is important to maintain an optimal balance. Experts recommend obtaining zinc from a balanced diet that includes sources like nuts, seafood, meat, poultry, eggs, grains, and dairy products. If necessary, supplements can be taken under the guidance of a healthcare professional to ensure optimal zinc levels.