Zinc is not only important for our immune system, but also plays an indispensable role in our metabolism and overall health. A balanced diet should include an sufficient level of zinc, but our bodies are consistently deficient, due to the fact that zinc sourced from plants has low absorption rates. Therefore, it is recommended that vegans and vegetarians, in particular, boost their zinc intake.
Where does zinc occur?
Zinc is mainly found in higher concentrations in food sourced from animal products, such as red meat, eggs, dairy products, fish, and oysters. Vegetable-based Zinc can be sourced through spinach, oats, wheat and wholemeal products. Zinc is particularly prevalent in cereals, although the specific levels can depend on processing.
Zinc not only supports the immune system and cognitive function, but also bone preservation and vision. It also boosts the health of skin, hair, and nails.
Why do we need zinc?
Zinc supports a good acid-base balance and optimal fat metabolism. It also helps to maintain good cognitive function and a healthy immune system. Additionally, Zinc ensures the health of skin, hair, nails, supports bone preservation, good vision, and supports the effective processing of alcohol and ammonia through urea conversion.
Vegans, vegetarians, athletes, and pregnant women are most at-risk for deficiency, and it is recommended that they take additional zinc everyday – 7 mg per day for women, and 10 mg per day for men.
Who needs additional zinc?
As mentioned above, vegans and vegetarians are advised to take an additional zinc dosage. Athletes have lower zinc levels due to zinc loss through sweating and need additional zinc to offset this. Children often need more zinc. During pregnancy and breastfeeding, mothers are also recommended to boost their zinc intake.
Zinc intake should be increased for those suffering from chronic inflammatory bowel diseases. Zinc can also support wound healing and should be added to wound treatment programs.
Women over 15 years of age should aim for a daily intake of 7 mg. Men and boys of the same age need more zinc, since it contributes to the formation of sperm and the development of testosterone. Men are recommended to aim for 10 mg per day.
How do you recognize a zinc deficiency?
Zinc deficiency can be detected by several visible symptoms. Due to Zinc’s importance to healthy hair, nails, and skin, zinc deficiency can become apparent through thin, brittle hair or slowed hair growth, or even hair loss.
A zinc deficiency can also become visible through brittle nails, transverse grooves or white spots on the nail. In extreme cases, the nail plate may even come off the nail bed.
If one suffers from impure skin or even acne, this can also mean that one’s zinc levels are too low. Other indicators are loss of appetite, fatigue, concentration disorders, depression or hyperactivity, weight loss, weight gain, and blood coagulation disorders.
Poor wound healing can also be caused by zinc deficiency, because Zinc is indispensable for the formation of new tissue and the closure of wounds. Zinc also contributes to the function of the immune system and is critical in combating infection.
