Zinc is a mineral found in almost all cells and is a key nutrient in the body. More than 300 enzymes in the human body require zinc for normal functioning. Many organs of the body secrete zinc, including the pancreas, the salivary gland, and the prostate gland. Immune cells also secrete zinc.
Best Sources of Zinc
Good food sources for vegetarian people include dairy products (milk, curd, yoghurt), beans and lentils, peanuts, peanut butter, seeds, fortified breakfast cereals, and wholegrain cereals.
Red meat and poultry also provide good sources of zinc.
Health and Skin Benefits of Zinc
- To soothe the nappy rash and itching.
- Zinc is necessary for a good immune system.
- Helps wound healing.
- Allows a sense of smell and taste, growth and development and is essential for the synthesis of DNA.
- It promotes biochemical reactions in the body.
- It increases the fertility.
- It helps to prevent osteoporosis.
- Zinc has anti-inflammatory effects.
- Zinc plays a leading role in weight loss and in controlling the appetite of the person.
- Consuming Zinc in about 150-450 mg will improve the vision.
- Zinc prevents bone loss.
- Diet rich in zinc avoids alopecia that causes loss of hair in both children and adults.
- It is required for fighting skin problems such as acne, boils and sore throats.
- Zinc is important for the prostate gland in males.
- Zinc also promotes normal growth and development during pregnancy, childhood, and adolescence.
- As an insect repellent.
- As bactericides in high quality cosmetics and toiletries.
- To help heal leg ulcers through addition to the diet.
The deficiency symptoms of zinc include growth retardation, low blood pressure, retarded bones, loss of appetite, loss of sense of smell and taste, depression, rough skin, weight loss, pale skin, diarrhea, hair loss, fatigue, white spots under finger nails.
What is the recommended dose of zinc needed by the body
- For children 0 to 6 months, 2.0 mg of zinc per day.
- 3 mg of zinc per day for 7 months to 3 years.
- 5 mg for 4 to 8 years.
- 8 mg for 9 to 13 years.
- 14 and above, and are encouraged to 11 mg of zinc for males and 9 mg for women.
