Five Facts YOU Should Know About Zinc

We hear so much about vitamin C and how it helps boost the immune system, but did you know that zinc is important too?  A recent whitepaper published by Medicines Complete (Royal Pharmaceutical Society), shows that while UK adult males’ zinc intake has increased, it has decreased for females.  So, why does this matter? Read on to find out why we should hear more about this essential nutrient and how you can boost your levels.

Metal watering can

1) Zinc: The second most abundant micronutrient in the body

Zinc is a mineral that we need to consume on a daily basis.  It is present in many parts of our body, including our bones, muscles, organs, blood and our eyes.  It’s many roles include gene expression, metabolism of protein and carbohydrates, wound healing, reproductive hormone synthesis, and immunity.  Zinc is also important for our sense of smell and taste.

2) Supporting immunity and reducing inflammation

Zinc has two important roles in the immune system:

  • it helps to breakdown the viruses and bacteria preventing them from spreading; and
  • it helps to activate the immune cells that help us to fight off infections.

This mineral also helps us to fight chronic disease by helping reduce oxidative stress and DNA damage.  It is thought that if we do not have enough to support the immune system, inflammation can result which can cause further damage to our cells.  Inflammation is a natural response to injury or illness, but too much of it is damaging and has been linked to chronic illnesses including heart disease and dementia.

An individual’s zinc level can easily be checked through a simple test.  The test helps to assess if an individual has a sufficient level of zinc, it does not measure the actual amount in the person’s system.  The test is completed by individuals drinking the test zinc solution and evaluating if they have a metallic taste in their mouths.  The stronger the taste, the more zinc they have.

3) Low zinc levels can affect any part of the body

Because zinc is in so many parts of our body, not having enough can contribute to a wide range of health problems including:

  • Macular degeneration
  • Reduced sense of taste and smell
  • Frequent infections
  • Allergic reactions
  • Atherosclerosis (thickening or hardening of the arteries)
  • Diarrhoea
  • Cirrhosis
  • Type 2 diabetes
  • Growth retardation, impaired foetal growth and reduced birth weight
  • Hypogonadism in males (lack of sex hormones affecting growth and development, and potentially fertility)
  • Hair loss
  • Disorders associated with the brain – depression, Alzheimer’s disease and stroke.

4) Zinc needs you to look after your gut

While getting enough zinc is important (see fact 5 for sources), we need to be able to absorb it and hold on to it.  For this we need a healthy gut, particularly the small intestine where we absorb and excrete the nutrient.  This means that people with health issues related to the gut including coeliac’s disease and inflammatory bowel diseases may find it harder to absorb zinc.

Unfortunately, many plant foods contain phytates which can reduce our absorption.  However, fermenting or cooking these foods reduces the phytates and can even help activate the enzyme phytogenic phytase that can actually help improve absorption.

Zinc is also absorbed better with protein.  Unfortunately for vegetarians and vegans, animal protein is more helpful than plant protein (phytate may have an influence here).  This combined with phytate concerns, would mean that an individual following a raw vegan diet would be particularly at risk of depleted zinc levels.

Zinc is also important for the health of our guts and can affect our microbiome (the variety of bacteria that live in our guts, and that we need).

5) Zinc is easily found in a range of foods

Sources of zinc include:

  • Organ meat (liver, kidney)
  • Meat (beef, pork, chicken)
  • Seafood (particularly oysters and crab)
  • Eggs
  • Dairy
  • Beans and pulses
  • Wholegrains (including brown rice and wholegrain wheat)
  • Nuts and seeds
  • Dark chocolate (70% cocoa solids, and above)

Important

If you are considering taking nutritional supplements to boost your intake, please consult with a suitably qualified professional to ensure the supplement is appropriate for you.  This is especially important if you have any health conditions or are taking medications.

Alible Nutrition Nutritional Therapy services consider health conditions and medications prior to providing advice regarding foods or supplements.

Are you getting enough?

If you would like to check that you are getting enough zinc and other nutrients in your diet, why not have a Nutritional Review of your diet?  I can help you identify where your intakes are low and what you can do to help balance them.  If you have diagnosed health conditions and take medication, I can do this as a part of a Nutritional Therapy package.  To find out more, follow the links or request a call!

References/Further Reading