Zinc is a vital mineral for various bodily functions, and deficiency can lead to growth and immune system problems. It is found in meat, grains, vegetables, and oysters. Vegetarians and pregnant women are at risk of deficiency and should increase their intake through nuts, fortified grains, and beans. The FDA recommends 8-11mg of zinc per day, and excessive intake can lead to health problems. A healthy diet is the best way to ensure adequate levels of zinc.
Zinc is a powerful mineral that plays a role in the normal function of many bodily systems. Obtained through food sources and supplements, zinc is also often sold as a cold remedy. Zinc deficiency occurs when a person does not get enough zinc in their diet, or expels an excessive amount. Deficiency is linked to severe growth problems and immune system problems, as well as affecting digestive system function.
Perhaps the easiest way to consume zinc is to eat a healthy diet. Zinc occurs as a naturally occurring mineral in many foods, including meats, grains, and some vegetables. Oysters contain a surprising amount of zinc, but beef, crab, pork, and chicken are also excellent sources.
There is some evidence to suggest that vegetarians are at risk of zinc deficiency, since many zinc-rich foods are of animal origin. Health experts recommend that vegetarians and vegans increase the amount of nuts, fortified grains, and beans they eat to ensure adequate amounts of the mineral. For lacto-ovo vegetarians, milk, yogurt, and cheese are also excellent sources of zinc.
For pregnant women or nursing mothers, zinc deficiency is a major concern. Low zinc levels can prevent the proper development of the fetus, delaying growth and the development of the immune system. If a nursing mother is zinc deficient, the baby may not receive the nutritional benefits of zinc through the milk. Some health experts also suggest that babies require additional sources of zinc after about six months and recommend weaning or partial weaning at this time.
Zinc deficiency can wreak havoc on a number of systemic processes and lead to serious health problems. Studies suggest that low zinc levels can slow wound healing and cause serious digestive problems leading to chronic diarrhea. Many also believe that insufficient levels of the mineral can lead to longer recovery times from colds, although there is considerable controversy over this claim.
The US Food and Drug Administration (FDA) suggests that an adult requires between 8 and 11 milligrams of zinc per day. Pregnant and lactating women may require slightly more and may consult a physician regarding supplements. Dosage is very important, as it is also easy to consume too much zinc, leading to potential health problems.
Most experts agree that a healthy diet is the best way to ensure adequate nutritional levels for all beneficial nutrients, including zinc. If a zinc deficiency is suspected, contact a doctor about possible tests or supplement guidelines. Avoiding zinc deficiency will promote immune health and gastrointestinal function, and may prevent serious harm to growing babies and children.
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