Zinc
Zinc is an essential mineral. Its chemical names include zinc aspartate,
zinc gluconate and zinc picolinate.
How it works
This essential mineral is important in prostate gland function, the growth
of reproductive organs and is especially important for the production
of healthy sperm. It helps promote a healthy immune system and is necessary
for the healing of wounds. It plays a vital role in the proper action
of over 70 enzymes involved in a wide range of activities. It is involved
in keeping sight, smell, and taste in good working order. It is also vital
for the release of insulin. It is an anti-oxidant and so helps fight against
the damage that can be caused by excess free radicals.
Scientific studies have shown that some people who
suffer from acne and eczema can have reduced levels of zinc. Research has
also shown that the symptoms of benign prostatic hyperplasia, such as
a frequent need to pass urine, may be improved by increasing the dietary
intake of zinc. Good intakes of zinc may also improve male fertility as
it is needed for dampening down sperm activity until in the female tract.
Fibre in cereals and phytates in pulses and spinach can reduce zinc absorption,
as can too much phosphorus. The oral contraceptive pill can lower levels
of zinc.
People with acne, eczema, those who have recently undergone surgery or
been badly burnt, people over 55, men with a non-cancerous swelling of
the prostate gland (benign prostatic hyperplasia) those suffering from
a cold, and anyone on a restricted diet may benefit from zinc supplements.
Natural food sources
Zinc can be found in the following foods: calves' liver, oysters, sardines, wheatgerm.
Taking zinc supplements
Optimum nutritionists suggest intakes of 15-20mg a day, rising to 50mg
for therapeutic uses. The suggested safe upper level of supplements is
15mg for long-term usage and 50mg for short-term usage. The body seems
to tolerate zinc supplements in the form of zinc gluconate with ease.
All types of zinc should be taken with food in order to avoid any nausea.
Precautions
Daily intakes of 50-300mg of zinc over
long periods of time can interfere with the absorption of iron and copper,
leading to deficiencies in both. Symptoms such as nausea, vomiting, abdominal
pain, and fever may occur after intakes of 2000mg (2g) or more. Anyone
suffering from liver or intestinal damage should consult a doctor before
taking supplements.
Therapeutic uses
- Top sources of zinc mg/100g of food
- Oysters59.2mg/100g
- Wheatgerm17mg/100g
- Calves' liver 7.8mg/100g
- Pumpkin seeds6.6mg/100g
- Canned corned beef5.6mg/100g
- Roast beef5.5mg/100g
- Lean roast lamb5.3mg/100g
- Canned crab5.0mg/100g
- Pork loin 3.5mg/100g
- Sardines in oil3.0mg/100g
Recommended Daily Amounts (RDA)/ Safe Upper Levels (SUL)
- Adult intake
The RDA is 15mg. The SUL for Zinc has been set at 25mg from long-term use of dietary
supplements and no more than 42mg from all dietary sources.
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