by Dr. Joey Shulman

Zinc is a trace mineral that is second only to iron in the body. Zinc is involved in many physiological processes in the body such as wound repair, proper functioning of the immune system, cell division, cell growth, proper taste and smell sensation. This important mineral also plays a role in the proper metabolism of carbohydrates and for normal childhood growth and sexual development. Men who are deficient in zinc may have an issue with fertility and libido, while women who are deficient in zinc may have an upset menstrual cycle.

Unfortunately, zinc is destroyed during the milling and cooking processes of food. Pregnant and breast-feeding women, the elderly and vegetarians may require a higher intake of zinc. A high consumption of alcohol can also cause a deficiency of zinc in the body. Symptoms of zinc deficiency can include:

• Slow growth and development
• Poor appetite
• Decrease in wound healing
• Loss of hair
• Impaired sense of taste
• Frequent infections
• Inability or difficulty in adapting to vision in the dark
• Various skin lesions
• Mental lethargy

Zinc in the Diet
Some of the best dietary sources of zinc include beef, pork, chicken, fish, oysters and lamb. Other good vegetarian sources include peanuts, peanut butter, legumes, dairy products and brewer’s yeast. Although whole grains do contain zinc, they also contain phytic acid which interferes with zinc’s absorption. Fruits and vegetables are not good sources of zinc. Example of zinc sources include:

• Oysters, 6 medium: 76.4 mg of zinc
• Beef chuck, lean, cooked, 3 oz: 7.4 mg
• Pork tenderloin, lean, cooked, 3 oz: 2.2 mg
• Baked beans, canned, 1/2 c: 1.8 mg
• Cashews, unsalted, dry roasted, 1 oz: 1.6 mg
• Pecans, unsalted, dry roasted, 1 oz: 1.6 mg
• Raisin bran, 1 oz: 1.5 mg
• Chickpeas (garbanzo beans) canned, 1/2 c: 1.3 mg
• Milk or yogurt, 1 c: 1.0 mg
• Flounder/sole, cooked, 3 oz: .5 mg

In addition to eating foods that are rich in zinc, it is best to supplement with a high quality multi-vitamin/multi-mineral complete supplement daily. For more information about a multi-vitamin that is right for you, visit the Truestar Vitamin section or read more about the basic supplement program, TrueBASICS. In addition, speak to your doctor prior to supplementing with extra zinc. Although zinc toxicity is uncommon, higher doses of zinc (1 to 2 grams per day or more) can cause nausea, upset stomach and diarrhea.

Zinc tip of the day – Have a sore throat? Pick up some zinc lozenges from your local health food store to help with healing and to soothe the irritation.

Reference

www.healthlink.mcw.edu/article/963415190.html