Sometimes small substances play important roles. Your body contains small quantities of several minerals, known as trace minerals. Unlike calcium and phosphorous, trace minerals aren't abundant, but they're vital. Zinc is the second most important trace mineral in your body, after iron. Every cell in your body contains zinc, and zinc plays an important role in many biological functions.
Function
Zinc is one of the nutrients that makes it possible for you to taste and smell. If you get sick, zinc helps fight off the infection. Zinc helps your body manufacture DNA, so you pass on your genetic material to your offspring. Lack of zinc in the diet can contribute to hair loss, impotency, delayed growth in children and adolescents and a compromised immune system.
Requirements
Adults needs no more than 40 mg of zinc daily. The recommended upper limit (UL) of zinc for teens is 34 mg. Children ages 9 to 13 shouldn't exceed 23 mg, while the limit for children ages 4 to 8 is 12 mg daily. The UL for children ages 1 to 3 is 7 mg, and for infants ages 7 months to 1-year-old, it 5 mg. From birth through 6 months, the limit is 4 mg daily. Most people get enough zinc through diet, but vegetarians, alcoholics, infants who are breast fed beyond 6 months and people with certain illnesses may need zinc supplements.
Sources
Oysters, red meat and poultry are the most abundant natural sources of zinc. Many breads and cereals are also fortified with zinc. Vegetarians should look for fortified grains to supply the zinc they need. Nuts and some dairy products also contain some zinc.
Zinc and Colds
You may see zinc advertised as a remedy for colds. Research on zinc's ability to shorten the duration of a cold is mixed. According to 2011 information from the National Center for Complimentary and Alternative Medicine, a recent review published in the "Cochrane Database of Systematic Reviews" found that cold sufferers who took zinc lozenges or zinc syrup within the first 24 hours of the onset of symptoms suffered for fewer days than those who did not take zinc. You should avoid using nasal sprays that contain zinc. In 2009, the U.S. Food and Drug Administration warned that zinc nasal sprays could lead to the loss of the sense of smell.
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