If you lack zinc in your body, you often get infections, have no appetite, are tired, have trouble concentrating, your hair falls out and your nails break. Most of us have too little zinc - it is found in products that we eat too rarely and in small amounts. And what are the properties of zinc, is zinc in tablets just as valuable as zinc in food?

Zinc - properties. The role of zinc in the body

Zincis a micronutrient that performs various functions in the body. It is a component or activator of many enzymes - it determines the structure of certain proteins, lowers cholesterol, affects the absorption of vitamins, proper functioning of the reproductive organs.

Zinc , despite the fact that we only have trace amounts of it in the body (1.5-2.2 g), it plays an important role.

Zinc - properties:

  • consists of about 80 enzymes.
  • stimulates the work of the pancreas, thymus, prostate
  • participates in the transformation of proteins, fats, carbohydrates
  • it makes us feel the flavors and smells
  • protects us against colds, flu, conjunctivitis, mycosis and other infections. It strengthens the body's immunity and helps to alleviate the symptoms of autoimmune diseases
  • improves intellectual performance, prevents dementia, supports the treatment of depression and schizophrenia
  • protects the macula from degeneration of the eye
  • reduces the feeling of ringing in the ears
  • has a positive effect on fertility, regulates menstruation
  • counteracts prostate diseases
  • supports the treatment of diabetes and hypothyroidism.
  • relieves the symptoms of osteoporosis, hemorrhoids, enteritis, peptic ulcer disease.
  • protects cells against the damaging effects of free radicals
  • accelerates wound healing, soothes skin irritations. It is effective in the treatment of juvenile and rosacea, burns, eczema, psoriasis
  • strengthens hair and nails
Important

Zinc and taste disturbance

People with such ailment may havea metallic taste in the mouth, no taste at all or more than it should be. The subjects were given zinc or a placebo for some time (in the second group).

People who took zinc showed fewer symptoms of taste disturbance and functioned better overall. This group also showed fewer symptoms of depression - perhaps also because the subjects could eat more and enjoyed eating much more.

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Zinc - deficiency symptoms and effects

Most of us have too little zinc - zinc in food is found in foods that we eat rarely and in small amounts. In addition, its absorption is sometimes difficult. Zinc's biggest enemies are alcohol, sugar, bran (they have a lot of fiber), products enriched with copper and iron.

See also: Black garlic - properties, application. Natural antibiotic and superfood

People with gastrointestinal diseases, alcoholism, orthodox vegetarians and macrobiotics, people on a slimming diet, lovers of sweets, pregnant women and athletes (due to higher demand) are at risk of zinc deficiency.

Symptoms of zinc deficiency include:

  • lack of appetite
  • dry mouth
  • skin diseases
  • libido reduction
  • susceptibility to viral and bacterial infections
  • loss of taste and smell
  • memory deterioration
  • feeling of weariness
  • reducing alcohol tolerance

It is believed that zinc deficiency may be an important contributor to the development of Alzheimer's disease.

Zinc - symptoms and effects of excess

The amounts of zinc normally found in food do not lead to over-consumption.

The effects of long-term intake of high doses of zinc tablets are:

  • lowering the body's immune response
  • reduction of HDL-cholesterol concentration

Acute symptoms of zinc poisoning are:

  • stomach pains
  • nausea
  • loss of appetite
  • diarrhea
  • headaches
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Author: Time S.A

Take advantage of the convenient online diets of the He alth Guide, also developed for people struggling with vitamin and micronutrient deficiencies. A carefully selected diet plan will respond to your individual nutritional needs. Thanks to them you will regain he alth and improve your well-being. These diets are developed in accordance with the latest recommendations and standards of research institutes.

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Zinc - dosage. Consumption standardszinc

The average zinc requirement for men is 9.4 mg / day, and for women 6.8 mg / day.

Zinc in food. Foods rich in zinc

What is zinc in? Among all products, the highest zinc content is found in clams and smoked and raw oysters. In addition, zinc contains, among others :

product (100 g)zinc (mg)
calf liver8.40
pumpkin seeds7.50
cocoa 16%, powder6.56
fat ementaler cheese4.05
buckwheat3,50
almonds3.19
oatmeal3,10
sunflower seeds2.69
whole chicken eggs1,76

Source: Kunachowicz H., Nadolna I., Przygoda B., Iwanow K .: Tables of composition and nutritional value of food. PZWL Medical Publishing, Warsaw 2005.

It is worth knowing that zinc in the diet, like iron, is better absorbed from animal products than from plant products.

The text uses excerpts from the article by Magdalena Moraszczyk from the monthly "Zdrowie"

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