Zinc is an antioxidant which protects the body from damaging free radicals, supports a strong immune system and much more. In this article I will be discussing this nutrient in greater detail and providing you with a summary of its main functions, the best food sources, the recommended daily allowances (RDAs) and the potentially adverse effects of consuming too much or too little.
1) DISCOVERY:
Awareness of zinc ores dates back to prehistoric times. In the thirteenth century a process was developed in India to isolate zinc from its ores. However, the Swiss alchemist and physician Paracelsus was the first person to be credited with the discovery of zinc in 1526 when he wrote about its properties. In 1746 the German chemist Andreas Marggraf became the first Westerner to isolate zinc.
2) FUNCTION:
As discussed above, zinc benefits as an antioxidant which protects your body from damaging free radicals (harmful by-products of oxygen based reactions). Its other protective roles in the body include assisting in the healing of wounds, offering protection from prostate cancer, protecting against skin conditions (such as acne and eczema), reducing stress levels and strengthening the immune system (by supporting the production of white blood cells). In addition to this, zinc promotes the production of male sperm, increases insulin sensitivity within the body's cells (a very useful benefit for diabetics), promotes healthy metabolism, promotes improved brain function, supports skeletal growth and supports the production of multiple thyroid hormones.
3) RDA:
The RDA for zinc benefits generally increases with age but is highest amongst pregnant and lactating women. Children aged between 0 and 6 months need to consume just 2 milligrams (mg) of this nutrient each day. This requirement increases to 5mg per day for children aged between 4 and 8 years and then increases again to 8mg per day for children aged between 9 and 13 years. The RDA for male adults aged 14 years and older is 11mg whilst the RDA for females of the same age is 9mg. Pregnant women aged 19 years and older are advised to consume 11 mg of zinc each day whilst lactating women of the same age are advised to consume 12mg each day. The tolerable upper limit (TUL) for zinc is 40mg a day.
4) FOOD SOURCES:
Foods that are high in protein are normally high in zinc benefits. Some of the best zinc benefits include cheddar cheese (3.1mg per 100 grams (g)), oysters (90.8mg per 100g), peanuts (6.6mg per 100g) and roast beef (10mg per 100g).
5) OVERDOSE SYMPTOMS:
It is difficult to exceed the UL for zinc through your diet. However, excessive consumption of zinc benefits supplements can lead to an overdose for which the symptoms include anemia (a low red blood cell count), a bitter or metallic taste in the mouth, diarrhea mixed with blood, reduced absorption of copper, magnesium and iron, stomach pain and vomiting.
6) DEFICIENCY SYMPTOMS:
Dietary deficiencies of zinc benefits are quite common. However, bowel problems, chronic diarrhea and extreme sweating can also contribute to a deficiency by removing this nutrient from the body. In addition to this, certain medications can interfere with the absorption of zinc and cause a deficiency. The symptoms of zinc deficiency include depression, diarrhea, hair loss, an increased susceptibility to infection, a poor appetite, slow healing of wounds and a weak immune system.
Zinc Benefits and Health - A Good Combination
There is a proverb which says that health is wealth. This is definitely true. However in spite of our efforts sometimes the delicate balance in our body is upset. Vitamins and minerals are very important for maintaining this balance. At times as our natural intake is not enough for the body, we might have to resort to supplements of vitamins and minerals. Zinc is a mineral that is very important for the body. Zinc supplements have a lot of advantages. Zinc supplements will certainly make an impact on your health.
Zinc activates the white blood cells in the blood to fight against infections. White blood cells play an important role in protecting the body from all the bacteria and viruses. Zinc also helps the pancreas to produce insulin and helps in maintaining normal sugar levels. Zinc supplements will be helpful for men also as zinc benefits are needed in sperm production and to keep the prostate gland healthy.
Zinc also functions as an antioxidant and is involved in many biochemical reactions. It is a component of many enzymes in the human body and acts as a catalyst in many enzyme driven reactions in our body. Zinc is also important for cell growth, protein and DNA synthesis, regulation of gene transcription, hormone levels and energy metabolism.
Zinc is an important mineral for protein synthesis and helps to regulate the production of cells in the human immune system. Zinc boosts the immune system and protects the body from various infectious disorders. Zinc can also protect the fragile cells of the human body from the damage resulting from the attack of free radicals. More important is the function of zinc benefits in maintaining the concentration of vitamin E in the blood. Zinc has an important role in regulating appetite and stress levels.
Zinc is required for having normal growth and development during childhood, adolescence and pregnancy. A benefit of zinc benefits supplements is improved immunity. Intake of zinc benefits supplements is helpful in lowering blood sugar levels, improving brain functioning, increase in the male sex drive an d libido and in the addition of calcium to bones and teeth.
Zinc is also important for many biological functions like digestion, wound healing and reproduction. In men zinc benefits protect the prostate from early damage that can possibly lead to cancer. If you have hair loss accompanied by skin lesions, diarrhea and poor night vision and wound healing you might be suffering from zinc benefits deficiency.