The Many Health Benefits of Zinc

Eating a balanced diet in the age of packaged and convenience foods can be a challenge. A balanced diet means getting enough of all of the required vitamins and minerals on a daily basis which most people aren’t doing. No wonder we’re a nation of chronic disease sufferers! One essential mineral that most people don’t consider about when planning their diet is zinc. What are the benefits of zinc in the diet and what are the best sources of this essential mineral?

Why Is Zinc Important?

The benefits of zinc are numerous. It’s involved in hundreds of different chemical reactions in the body that are essential for good health. Not only does it play a critical role in growth and development, but it’s also important for wound healing and a healthy immune system. Did you know if you’re deficient in zinc you may not taste or smell food as well? It’s particularly important that growing infants, children, and pregnant women get enough zinc.

What Are Signs and Symptoms of Zinc Deficiency?

Children who are deficient in zinc may experience growth delays and delayed sexual development. In adults, zinc deficiency can lead to poor wound healing, an increased risk of infection, loss of taste and smell, skin problems such as eczema and psoriasis, diarrhea, hair loss, visual problems, low sexual drive, and infertility. It can also cause psychological changes and sleep problems in some people.

How Do You Know if You’re Deficient in Zinc?

Levels of zinc can be determined by checking serum and plasma zinc levels, but the test isn’t very accurate due to a multitude of factors that can influence the results. Since zinc deficiency affects the sense of taste, a test called the zinc taste test can be used to check for a deficiency.

Are You at Risk for a Zinc Deficiency?

Zinc deficiency was once felt to be relatively uncommon, but it now appears to be more prevalent than previously thought. Groups at high risk of zinc deficiency are alcoholics, people with eating disorders, and those suffering from malnutrition. Certain digestive diseases that cause malabsorption can also lead to a zinc deficiency.

The Best Natural Sources

Unless you suffer from a digestive disorder that reduces zinc absorption, drink too much alcohol, or eat a very low calorie or vegetarian diet, you probably get enough zinc through diet. What are the best sources? The very best source of zinc is oysters, but red meat and other seafood is also rich in zinc. Other good sources are wheat germ, wheat bran, nuts, and seeds of all types. Some packaged foods, particularly cereals, are fortified with zinc. Another yummy way to get zinc is by eating dark chocolate since cocoa powder is a good source. Most people who eat a normal diet, get sufficient zinc. Three groups that may be at higher risk of deficiency from a dietary standpoint are alcoholics, vegetarians, and the elderly. Alcoholics don’t absorb the zinc they get through diet well.

Should You Supplement?

Unless you fall into a high risk group, there’s probably no need for supplementation. Taking greater than forty milligrams of zinc per day is not known to be safe and should be avoided. Some studies have shown that zinc supplements may slow down the progression of macular degeneration. If you have this disease, talk to your doctor about the possibility of using zinc supplements. Some studies have also looked at using zinc to treat children with ADHD. While it’s true that children with ADHD frequently have low zinc levels, there isn’t enough evidence to show that supplementing with zinc is beneficial. The best way to get zinc? Add more zinc rich foods to your diet and get it naturally.