Zinc is an
important mineral for health. It plays a part in many of the body's
functions and has a particular role in growth, sexual development and in
healing skin and keeping it healthy.
Although we need
zinc in only tiny amounts, the body makes use of it in many important ways.
As with other trace elements, it is essential for the action of enzymes -
the proteins that initiate vital chemical reactions in the body. It is
present in the skin, eyes and bones, and in high concentrations in the liver
and pancreas. Together with vitamin B6 (pyridoxine), it aids in cell
formation. It has two other vital uses: aiding growth and sexual maturation,
and keeping skin healthy. In the latter role, it has been found to have
important healing properties in the treatment of wounds, burns and acne.
At present, there
is no RNI*
for zinc, but it is thought that an average adult (not including pregnant or lactating
women) should consume around 15-20mg per day.
Consult your doctor before increasing intake of minerals, or changing
your diet in any way!
A
List of Rich Sources of Zinc
|
Zinc Rich Foods List |
Milligrams |
Portion |
|
Oysters |
25 + |
100g |
|
Shellfish |
20 |
100g |
|
Brewers Yeast |
17 |
100g |
|
Wheat Germ |
17 |
100g |
|
Wheat Bran |
16 |
100g |
|
All Bran cereal |
6.8 |
100g |
|
Pine Nuts |
6.5 |
100g |
|
Pecan Nuts |
6.4 |
100g |
|
Ok Sources of Zinc |
Milligrams |
Portion |
|
Liver |
6 |
100g |
|
Cashew Nuts |
5.7 |
100g |
|
Parmesan Cheese |
5.2 |
100g |
|
Fish |
3 |
100g |
|
Eggs |
2 |
100g |
What if you're not getting the mineral
zinc
from rich foods?
A number of conditions can arise from a lack of zinc. One
of the most important, which also lead to its discovery, was the stunting of
growth and the lack of sexual development in adolescent boys; adding zinc to
the diet brought about a rapid improvement. Skin complaints such as
dermatitis and a condition called acrodermatitis in babies may result from
deficiency, and there may be slow healing of burns and wounds. Zinc
deficiency may show up as white spots or bands on fingernails. When both
zinc and vitamin B6 are lacking in the diet, anaemia may occur. Other
symptoms of zinc deficiency include loss of appetite, insomnia and possibly,
emotional difficulties.
Who Needs zinc?
Pregnant and breast-feeding women must ensure they are
getting adequate supplies of zinc from their diet and/or from supplements,
as a lack of this mineral could lead to foetal abnormalities and stunted
growth in their babies.
People with skin complaints, and particularly adolescents
with acne, should consider supplementation, together with vitamins A, B2, B6
and E. Heavy drinkers, the elderly, convalescents, anyone with a diet high
in processed foods and women on the pill MAY require extra zinc
intake.
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