Zinc

Zinc is an essential trace mineral that plays a crucial role in various physiological functions. It is necessary for human health and must be obtained from the diet, as the body does not store it.

Key Role

• Improves Eye Health:

  • Zinc is beneficial for eye health and may help prevent age-related macular degeneration (AMD).

• Enhances Cognitive Function:

  • Zinc is important for brain function and cognitive development.

• Maintains Skin Health:

  • Zinc helps maintain the integrity of skin and mucous membranes, contributing to skin health and preventing conditions like acne.

• Supports Growth and Development:

  • Zinc is vital for physical growth and development, particularly during pregnancy, childhood, and adolescence.

• Enzyme Function:

  • Zinc is a component of more than 300 enzymes involved in various biochemical reactions, including digestion, metabolism, and DNA synthesis.

• Immune System Support:

  • Zinc is critical for the proper function of the immune system, helping to fight off invading bacteria and viruses. It reduces the duration and severity of colds and infections.

• Protein Synthesis:

  • Zinc is essential for the synthesis and repair of proteins in the body.

• DNA Synthesis:

  • Zinc is involved in DNA replication and repair, essential for cell division and growth.

• Cell Division:

  • Zinc plays a key role in cell division, which is vital for growth, development, and wound healing.

• Sense of Taste and Smell:

  • Zinc is necessary for the proper functioning of the senses of taste and smell.

• Hormone Regulation:

  • Zinc supports the proper function of insulin, which is important for blood sugar control, and reproductive hormones.

• Antioxidant Function:

  • Zinc acts as an antioxidant, helping to protect cells from damage caused by free radicals.

Rec Amount/day

The optimal amount of zinc per day varies based on age, sex, and life stage. Here are the Recommended Dietary Allowances (RDAs) for zinc, according to the National Institutes of Health (NIH):

• Infants 0-6 months: 2 mg

• Infants 7-12 months: 3 mg

• Children 1-3 years: 3 mg

• Children 4-8 years: 5 mg

• Children 9-13 years: 8 mg

• Teen boys 14-18 years: 11 mg

• Teen girls 14-18 years: 9 mg

• Men 19 years and older: 11 mg

• Women 19 years and older: 8 mg

• Pregnant teens: 12 mg

• Pregnant women: 11 mg

• Breastfeeding teens: 13 mg

• Breastfeeding women: 12 mg

These RDAs are designed to meet the nutritional needs of most healthy individuals and help ensure adequate zinc intake for optimal health. If you have specific health conditions or dietary restrictions, it's advisable to consult with a healthcare professional for personalized recommendations

Co-factors

Certain cofactors and nutrients can help enhance the benefits of zinc by improving its absorption and utilization in the body. Here are some key cofactors that work synergistically with zinc:

• Vitamin A: Vitamin A and zinc interact in ways that are beneficial for immune function, skin health, and vision. Zinc is required for the synthesis of retinol-binding protein, which transports vitamin A in the blood.

• Vitamin B6: This vitamin helps in the metabolism of zinc and enhances its utilization. Adequate levels of vitamin B6 are important for optimal zinc function in enzyme activities and protein synthesis.

• Vitamin C: Vitamin C can enhance the absorption of non-heme iron (iron from plant sources) and may also have a similar effect on zinc, especially when consumed from plant sources. Additionally, vitamin C works with zinc to boost the immune system.

• Magnesium: Magnesium and zinc both play roles in enzyme functions and cellular processes. Ensuring adequate magnesium intake can help support the metabolic functions of zinc.

• Copper: Zinc and copper balance each other in the body. High levels of zinc can interfere with copper absorption, so maintaining a balance is crucial. Copper is important for forming red blood cells, maintaining healthy nerves, and supporting the immune system.

• Phosphorus: This mineral helps with the formation of bone and teeth and works in tandem with zinc to support cellular functions.

• Protein: Adequate protein intake can enhance zinc absorption. Animal proteins, in particular, can improve zinc bioavailability from foods.

• Selenium: Selenium and zinc together can improve antioxidant defenses and support immune function.

By ensuring an adequate intake of these cofactors and using dietary strategies to enhance absorption, you can maximize the health benefits of zinc.

Food Sources

• Seafood: Oysters *the richest source of zinc, crab, shrimp and lobster

• Meat and Poultry: Beef, pork, lamb and chicken

• Dairy Products: Milk, cheese, and yogurt

• Nuts and Seeds: Pumpkin seeds, sesame seeds, sunflower seeds, almonds and cashews are good plant-based sources

• Legumes: Chickpeas, lentils, and beans contain zinc, though it is less bioavailable than from animal sources *see note below

• Whole Grains: Whole wheat, quinoa, oats and brown rice, but phytic acid in these foods can inhibit absorption *see note below

• Vegetables: Spinach, kale, asparagus and mushrooms

• Fruit: Avocado, blackberries, pomegranates

• Fortified Foods: fortified cereals and plant-based milks (such as almonds, soy or oat)

• Eggs: with the yollk

Enhancing Zinc Absorption

• Animal Proteins: Animal-based proteins (meat, poultry, seafood) enhance zinc absorption better than plant-based sources due to higher bioavailability.

• Include Fermented Foods: Fermented foods like yogurt and sauerkraut can improve gut health and enhance mineral absorption, including zinc.

• Certain Amino Acids: Found in Cysteine and methionine-rich foods like eggs, chicken, and soybeans can improve zinc bioavailability.

• Avoid Phytates: Phytates found in grains, legumes, and seeds can inhibit zinc absorption. Soaking, fermenting, or sprouting these foods can reduce phytate levels and improve zinc bioavailability.

• Minimize the impact of oxalates: Oxalates, found in various plant-based foods such as spinach, beets, nuts, and certain legumes, can bind to zinc in the digestive tract, forming insoluble complexes that the body cannot absorb. Soaking legumes, nuts, and grains before cooking, as well as steaming vegetables, can reduce oxalate content. Fermenting foods, such as tempeh, sauerkraut, and yogurt, further breaks down oxalates, increasing zinc bioavailability. Pairing high-oxalate foods with zinc-rich, low-oxalate options like meat or seafood can optimize zinc absorption.

• Minimize Polyphenols: Found in Coffee, tea (especially black tea), red wine, and certain fruits like apples and grapes can bind to zinc and other minerals, reducing their absorption.

• Don’t take with calcium: Large amounts of calcium, especially from supplements, may reduce zinc absorption.

Ensuring an adequate intake of zinc through a balanced diet is crucial for maintaining overall health and supporting various bodily functions. If dietary intake is insufficient, zinc supplements may be recommended, but it's important to consult with a healthcare professional before starting any supplementation.

Cooking Method

Zinc is relatively stable during cooking, but certain methods can reduce its content and bioavailability. Boiling vegetables in large amounts of water can cause zinc to leach out, so using minimal water and avoiding overcooking is beneficial. Prolonged cooking at high temperatures can also lead to some zinc loss, though less significantly than with water-soluble vitamins. Foods high in phytates, like legumes and whole grains, can bind zinc during cooking, reducing its absorption, but soaking and rinsing can mitigate this. To best preserve zinc, opt for steaming, stir-frying, grilling, and roasting, which minimize nutrient loss and maintain zinc's nutritional benefits.