Zinc health benefits, food sources and zinc supplement recommendations

鋅It is a bluish-white metal that is soluble in alkali, acetic acid, and inorganic acids, but insoluble in water. It has high corrosion resistance in the atmosphere. The zinc content in the human body is about 0.003% of body weight, which is equivalent to about 2 grams of zinc in an adult's body. 90% of zinc is found in bones and muscles, and the remaining 10% plays an important role in the blood. Zinc is an essential mineral for the human body and is very important for the immune system and metabolic function. In developing countries, approximately 20 billion people are affected by zinc deficiency, which causes children to suffer from stunted growth, weakened immunity, diarrhea, as well as menstrual discomfort, drowsiness, loss of appetite, and lowered IQ.

Common uses of zinc

Zinc and its compounds are widely used in industry, chemical industry, pharmaceutical industry and other fields:

1. Zinc is an important component of more than 200 enzymes and has multiple physiological functions and can be used in the medical field.
2. Cosmetics: Zinc is a typical ingredient in many oil-control shampoos and cosmetics.
3. Metallic zinc has excellent resistance to atmospheric corrosion, mechanical properties, resistance to electromagnetic fields, chemical properties, etc., and can be used in metallurgy, steel, light industry, machinery, chemical industry, electrical, military and other fields.

Health Benefits of Zinc

Important physiological functions of zinc include:

1. Participate in the composition of many metal enzymes in the human body. Some zinc-containing enzymes in the human body play an important role in tissue respiration and the metabolism of fat, sugar, protein and nucleic acid.
2. Promote growth, development and body regeneration. Zinc is an essential component of DNA polymerase that regulates DNA replication, translation and transcription, and plays an important role in growth and development as well as wound healing.
3. Maintain a good appetite. Zinc deficiency can cause a dull sense of taste, loss of appetite, and may even lead to pica.
4. Promote normal function of sexual organs and sexual functions. Zinc deficiency can lead to delayed sexual maturity, incomplete development of sexual organs, incomplete development of secondary sexual characteristics, etc. If zinc is supplemented in a timely and appropriate manner, these symptoms will improve or disappear.
5. Maintain immune function. When the body is zinc deficient, T cell function is impaired, resulting in reduced immunity.
6. Maintain skin health. Zinc can promote the healing of skin wounds, while zinc deficiency affects the skin's healing ability, causing wound recovery to be slower and causing problems such as dry and rough skin.
7. Zinc can slow down the progression of age-related macular degeneration.

Additionally, topical zinc oxide can promote wound healing and help prevent problems such as sunburn.

Zinc is suitable for

Everyone needs to supplement with an adequate amount of zinc, especially vegetarians, people who often eat processed foods, malnourished children, pregnant women, breastfeeding women, alcoholics, and people showing symptoms of premature aging.

Side effects of excessive zinc intake

Zinc should not be taken in excessive amounts. Taking a large single dose of zinc may cause the following problems:

1. Taking 4 grams of zinc supplement (570 mg zinc) at a time will cause nausea and vomiting symptoms half an hour later.
2. 150-450 mg per day will produce low copper conditions and reduce immune function.
3. Take 60 mg of zinc daily. After 10 weeks, copper enzymes decreased, affecting protein synthesis.

Main sources of zinc

Zinc is mainly found in seafood, meat, milk and dairy products, and nuts.

Notes on zinc intake

When taking zinc in daily life, you need to pay attention to the following points:

1. Oxalic acid and phytic acid can hinder the body's absorption of zinc, so the zinc in cereals, fruits and vegetables is not easily absorbed.
2. The Maillard reaction produced after food is heated or grilled will also reduce the absorption and utilization of zinc.
3. If beverages or foods with vinegar (such as cold dishes) are placed in galvanized containers for a period of time, the zinc will be absorbed into the food in the form of organic acid salts, causing zinc poisoning.

Substances that promote zinc absorption and utilization

A. Protein: beef, cheese and eggs, etc.
B. Histidine: meat, dairy products, etc.
C. Methionine: dairy products, yeast, seaweed, garlic, onion, etc.
D. Citric acid: citrus fruits such as lemons, naturally brewed vinegar, etc.

The role of zinc and drugs

If you need to take zinc supplements, be aware of the interactions between zinc and the following medications:

1. Zinc can interfere with the ability of quinolone or tetracycline antibiotics to fight bacteria, so it is best to take antibiotics two hours before or four to six hours after taking zinc.
2. Zinc will reduce the ability of penicillamine to relieve joint discomfort. Taking zinc at least two hours before or after taking penicillamine can minimize the mutual impact of the two.
3. Thiazide diuretics increase the loss of zinc in urine.