1. Zinc as a Growth Mineral
Zinc is mineral that is found in almost every cell in our bodies. It is responsible for stimulating about 100 enzymes and is responsible for many biochemical reactions that take place in our bodies. Zinc keeps our immune systems healthy, helps wounds to heal, and helps you to keep your sense of taste and smell. Zinc is especially important in supporting growth and development during pregnancy, childhood, and adolescence.
2. Eat Your Oysters
You can find zinc in a number of foods. Oysters are a major source of this mineral, but red meat and poultry also contain high levels. Beans, whole grains, fortified breakfast cereals, dairy products and nuts also contain zinc. Your body absorbs more of the zinc that it consumes from animal proteins rather than from plant proteins. That's because the phytates found in cereals, whole grains, and legumes, decrease the amount of zinc that is absorbed. Soaking grains or beans before eating them will lessen this problem. A normal adult male needs about 11 mg of zinc per day, and a female needs about 8 mg. Children and adolescents need more, and so do women who are pregnant or nursing.
3. Zinc Deficiency Can Cause Many Symptoms
You can develop a zinc deficiency if you don't get enough zinc in the foods you eat, if you don't eat animal protein and are not absorbing zinc from plant proteins, or if your body is in a period of major growth and your need for zinc increases. Some signs of zinc deficiency are hair loss, diarrhea, stunted growth, lesions on the skin and eyes, and loss of appetite. People who don't get enough zinc may also experience weight loss and their wounds may not heal quickly. Fuzzy thinking is another sign of a zinc deficiency.
4. Zinc and Alcohol Don't Mix
If you think you might have a zinc deficiency, you should see a doctor or nutritionist. There is no one test that can tell you if you have this problem, but an expert can diagnose a zinc deficiency based on a look at your diet and risk factors. One group of people who often have zinc deficiencies are alcoholics. Vegetarians are also at risk.
5. The Jury's Still Out on Cold Symptoms
You have probably heard that taking zinc can lessen the length of time or severity of the common cold, but this is controversial. Some studies have shown that zinc lozenges help to reduce the length of time that cold symptoms stick around, and other studies have not had the same results. Scientists are still conducting studies to determine the relationship between zinc and the common cold.
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