As an essential trace mineral, zinc is required by the human body at all stages of life for good health. Zinc is found in a variety of foods and also can be consumed as a supplement for those with limited diets, the elderly and alcoholics, or those who have trouble absorbing nutrients, as in the case of Crohn's disease or undiagnosed celiac disease.
Antioxidant
As an antioxidant, zinc protects cells from the destructive properties of oxidation caused by free radicals. Free radicals contribute to aging and might contribute to some diseases, such as cancer and heart disease, according to the University of Maryland Medical Center. Zinc, which is found in every cell of the body, can help neutralize free radicals and prevent or reduce the damage they cause.
Heal Wounds
Zinc has been used throughout history to help heal wounds and continues to play a vital role in your immune system, repairing and maintaining cell structure and membranes, and you ability to clot blood. Low zinc diets can lead to poor platelet aggregation, which causes you to bleed more freely. A diet with the recommended amount of zinc can ensure that your body's cells coagulate in the case of internal or external wounds. According to the NYU Langone Medical Center, some studies also have shown zinc to be mildly effective in treating acne. A low-zinc diet has been linked with acne; the mineral appears to reduce inflammation, either consumed or applied topically, but should be used under the guidance of a doctor, as consuming too much zinc can be toxic.
Recommended Dosages
Most Americans get an adequate amount of zinc in their diet, but a mild zinc deficiency isn't uncommon. The recommended daily allowance of zinc is 8 to 11 mg per day, with the upper level intake at 40 mg per day for adults. Certain populations, such as the elderly or those with difficulty absorbing nutrients, often are recommended to take a higher dosage. Zinc reduces the amount of copper your body is able to absorb, so those taking a zinc supplement for 30 days or longer often are prescribed a copper supplement as well.
Zinc in Food
Zinc is found in a variety of animal- and plant-based foods. Approximately 20 percent to 40 percent of the zinc you consume is bioavailable, or absorbed by your body; absorption is best when zinc is eaten with a meal that contains protein. Oysters have more zinc than any other food, with more than 500 percent of your daily recommended allowance. With 88 to 260 mg of zinc per serving, oysters can be eaten in moderate regularity as part of a well-rounded diet. Daily, long-term consumption of oysters can cause zinc toxicity. Additional good sources of zinc include meat, poultry, seafood, yogurt, milk, nuts and beans.
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