Zinc is a trace mineral that is required for good health and proper cell function. It plays a role in your body's immune system, is essential for your taste and smell senses, and is second only to iron in its concentration in your body. Zinc also influences cell and protein structure and takes part in many chemical reactions. The amount of zinc you need each day depends on your age and gender.
Structural and Chemical Role
According to the Linus Pauling Institute Micronutrient Information Center, zinc stabilizes the structure of many proteins in your body. Zinc also affects the structure and function of your cell membranes. Decreased availability of zinc to cell membranes increases the risk of cell damage and improper function. Zinc also interacts with many other nutrients and acts as a catalyst in approximately 100 chemical reactions in your body.
Role in Immunity
A zinc deficiency can impair your immune system, reports the Office of Dietary Supplements of the National Institutes of Health. Your body uses zinc to develop and activate T-lymphocytes and other specialized immune system cells. Symptoms of the common cold and the duration of a cold may be decreased by taking zinc supplements within 24 hours after your cold symptoms begin. Zinc supplements, when taken for at least five months, may also reduce your risk of developing a cold.
Recommendations
The recommended dietary allowance, or RDA, for zinc is 11 mg per day for males ages 14 and older. The RDA for zinc is 9 mg for females between 14 and 18 years old, and 8 mg for females 19 and older. Pregnant women 19 and older should consume 11 mg of zinc each day, and women who are breastfeeding should increase zinc intake to 12 mg each day. Consuming too much zinc may cause adverse side effects. The Office of Dietary Supplements reports that adults older than 19 should not consume more than 40 mg of zinc each day.
Sources
Eating a well-balanced diet can allow you to get sufficient zinc for your body's needs. Protein-rich foods, including beef, pork and seafood, are excellent sources of zinc. For example, 3 oz. of cooked Dungeness crab contains 4.7 mg of zinc, and a similar portion of cooked beef contains 6 mg of zinc. Plant sources of zinc include cashews, almonds, beans and other legumes. Talk to your health-care provider if you are concerned about your zinc intake and to find out if a zinc supplement is necessary.
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