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Health Benefits of Zinc Food Sources and Supplement Recommendations

Health benefits of zinc, food sources and recommendations for zinc supplements

ZincIt is a blue-white metal, soluble in alkali, acetic acid, inorganic acid, insoluble in water, and has high corrosion resistance in the atmosphere. The content of zinc in the human body accounts for about 0.003% of body weight, which is equivalent to about 2 grams of zinc in adults. Zinc of 90% is present in bones and muscles, and the remaining 10% plays an important function in the blood. Zinc is an essential mineral for the human body and is important for the immune system and metabolic function. About 2 billion people in developing countries are affected by zinc deficiency, which causes growth retardation, weakened immunity, diarrhea in children, as well as amenorrhea, sexual dysfunction, narcolepsy, loss of appetite, and reduced IQ.

Common uses of zinc

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

1. Zinc is an important component of more than 200 enzymes, and has a variety of physiological functions, which can be used in the field of medicine.
2. Cosmetics: Zinc is a typical ingredient in many oil-controlling shampoos and cosmetics.
3. Metal zinc has excellent resistance to atmospheric corrosion, mechanical properties, electromagnetic field resistance, 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 metalloenzymes in the human body. Some zinc-containing enzymes in the human body play an important role in tissue respiration and metabolism of fat, sugar, protein and nucleic acid.
2. Promote growth and regeneration. Zinc is an essential component of DNA polymerase that regulates DNA replication, translation and transcription, and plays an important role in growth and wound healing.
3. Maintain a good appetite. When zinc is deficient, it can cause a dull sense of taste, loss of appetite, and possibly even pica.
4. Promote normal sexual organs and sexual function. Zinc deficiency can lead to delayed sexual maturation, hypoplasia of sexual organs, hypoplasia of secondary sexual characteristics, decreased sexual function, decreased sperm, abnormal or stopped menstruation, etc. If zinc is supplemented in a timely manner, these symptoms will improve or disappear.
5. Maintain immune function. When the body is deficient in zinc, the function of T cells is impaired, which reduces immunity.
6. Maintain skin health. Zinc can promote the healing of skin wounds, and zinc deficiency affects the healing ability of the skin, making the skin more susceptible to infection, and causing problems such as dry skin and rough skin.
7. Zinc slows the progression of age-related macular degeneration.
8. Promote insulin secretion.

Additionally, topical zinc oxide promotes wound healing and helps prevent sunburn, diaper rash, and more.

Who Should Use Zinc

Adequate zinc supplementation is required for everyone, especially vegetarians, children who eat highly processed foods, malnourished children, pregnant women, breastfeeding women, alcoholics, and those with symptoms of premature aging.

Related Reading:4 Minerals Needed by Children and Pregnant Women

zinc overdose side effects

Zinc should not be taken in excess. A single large dose of zinc will cause the following problems:

1. Taking 4 grams of zinc supplements (570mg zinc) at a time will cause nausea and vomiting after half an hour.
2. 150-450 mg per day, creates a low copper condition and reduces immune function.
3. 80mg daily, after 6.3 years, increased genitourinary tract problems.
4. Daily intake of zinc 60 mg. After 10 weeks, copper enzymes decreased, affecting protein synthesis.

Main source of zinc

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

Zinc intake precautions

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

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

Substances that promote the absorption and utilization of zinc

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, natural brewed vinegar, etc.

The role of zinc and drugs

If you need to take zinc supplements, pay attention to the role of zinc and the following drugs:

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 before taking zinc.
2. Zinc can reduce the ability of penicillamine to relieve arthritis symptoms. Taking zinc at least two hours before or after taking penicillamine can minimize the interaction between the two.
3. Thiazide diuretics increase the loss of zinc in the urine.

foods rich in zinc

  • oyster
  • beef fillet
  • Plum meat
  • pork tendon
  • Spinach
  • mussels
  • Ribs
  • low-fat cheese
  • low-fat cheese
  • Low-Fat Buffalo Cheese
  • low-fat parmesan cheese
  • low-fat milk

Recommended zinc supplements

More Zinc Supplements

Michael Yeung
Author: Michael Yeung

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