Zinc (Zn)

The content of zinc in the body of an adult is small – 1,5-2 g. Most of the zinc is found in muscles, liver, prostate gland and skin (primarily in the epidermis).

Zinc rich foods

Indicated approximate availability in 100 g of product

Daily zinc requirement

The daily requirement for zinc is 10-15 mg. The upper permissible level of zinc intake is set at 25 mg per day.

The need for zinc increases with:

  • playing sports;
  • profuse sweating.

Useful properties of zinc and its effect on the body

Zinc is a part of more than 200 enzymes that are involved in various metabolic reactions, including the synthesis and breakdown of carbohydrates, proteins, fats and nucleic acids – the main genetic material. It is part of the pancreatic hormone insulin, which regulates blood sugar levels.

Zinc promotes human growth and development, is necessary for puberty and the continuation of offspring. It plays an important role in the formation of the skeleton, is necessary for the functioning of the immune system, has antiviral and antitoxic properties, and is involved in the fight against infectious diseases and cancer.

Zinc is essential for maintaining the normal condition of hair, nails and skin, provides the ability to smell and taste. It is part of an enzyme that oxidizes and detoxifies alcohol.

Zinc has a significant antioxidant activity (like selenium, vitamins C and E) – it is part of the enzyme superoxide dismutase, which prevents the formation of aggressive reactive oxygen species.

Interaction with other elements

Excess zinc makes it difficult for copper (Cu) and iron (Fe) to be absorbed.

Lack and excess of zinc

Signs of a zinc deficiency

  • loss of smell, taste, and appetite;
  • brittle nails and the appearance of white spots on the nails;
  • hair loss;
  • frequent infections;
  • poor wound healing;
  • late sexual content;
  • impotence;
  • fatigue, irritability;
  • decreased learning ability;
  • diarrhea.

Signs of excess zinc

  • gastrointestinal disorders;
  • headache;
  • nausea.

Why zinc deficiency occurs

Zinc deficiency can be caused by the use of diuretics, the use of predominantly carbohydrate foods.

Read also about other minerals:

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