Zinc is an important mineral that plays a role in the function of the immune system, cellular metabolism and skin health. It is not needed in large amounts, but a lack of daily zinc intake can lead to a loss in appetite, hair loss and impaired immune function. Zinc may can also be leached out of the body by certain foods, beverages and items that contain copper. Check with your doctor if you believe you have low zinc levels.
Phytates
The reason that nuts and grains can be hard to digest for some people is that they contain an outer layer made up of phytates. According to Audrey H. Ensminger in her book, "Concise Encyclopedia of Foods and Nutrition," phytates are a compound of phosphorus and they bind with zinc, leaching it from the body. Phytates interfere with the absorption of not only zinc, but also calcium and iron. Eating these foods in large amounts over long periods of time may lead to deficiencies of these minerals, adds Ensminger.
Caffeine
A product consumed daily by many, caffeine, can also leach zinc from the body. Not only does it remove zinc, notes nutritionist Julia Ross in her book, "The Diet Cure," but it also depletes B vitamins, vitamin C, calcium and potassium, among others. Zinc is important for nerve function, which is also stimulated and impacted by caffeine. Therefore, nerves can be doubly impacted in a negative way by caffeinated beverages such as coffee, black tea and certain sodas.
Diuretics
Diuretics are used for various reasons including heart problems and edema, but an unfortunate side effect is that they can leach zinc from the body. Gregory L. Jantz, PhD notes in his book, "Thin Over 40," that many older men take diuretics in order to reduce male hypertension, and therefore are impacted by zinc being drawn from the body. Because zinc is used in both testosterone and sperm production, low levels of this mineral may impact sexual functioning.
Alcohol
Alcohol is another substance that can have a negative affect on zinc levels. Excessive alcohol intake in particular increases the urinary loss of zinc, with 30 to 50 percent of alcoholics experiencing low zinc levels, according to the National Institutes of Health. The NIH explains that zinc loss occurs not only due to alcohol's diuretic effects, but also because ethanol decreases the absorption of zinc in the intestines. Though moderate alcohol consumption can be a part of a healthy diet, be aware of higher needs for zinc if you consume alcohol on a regular basis.
References
- "Concise Encyclopedia of Foods and Nutrition"; Audrey H. Ensminger; 1995
- "Thin Over 40"; Gregory L. Jantz, PhD; 2004
- "The Diet Cure"; Julia Ross, MA; 2000
- "National Institutes of Health: Office of Dietary Supplements": Zinc
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