Zinc is a chemical element with symbol Zn and atomic number 30. It is
the first element in group 12 of the periodic table. In some respects
zinc is chemically similar to magnesium: both elements exhibit only one
normal oxidation state (+2), and the Zn2+ and Mg2+ions are of similar
size. Zinc is the 24th most abundant element in Earth's crust and has
five stable isotopes.
. A variety of zinc compounds are commonly
used, such as zinc carbonate and zinc gluconate (as dietary
supplements), zinc chloride (in deodorants), zinc
pyrithione (anti-dandruff shampoos), zinc sulfide (in luminescent
paints), and zinc methyl or zinc diethyl in the organic laboratory. Top
of Form
Zinc (Zn) is an essential trace element that is for plants
and animals. A lack of zinc can make a person more susceptible to
disease and illness.
It is responsible for a number of functions in
the human body, and it helps stimulate the activity of at least 100
different enzymes. Only a small intake of zinc is necessary to reap the
benefits.
Sources
The best sources of zinc are beans, animal
meats, nuts, fish and other seafood, whole grain cereals, and dairy
products. Zinc is also added to some breakfast cereals and other
fortified foods.
Vegetarians may require up to 50 percent more than
the recommended intake of zinc because of low bioavailability of zinc
from plant-based foods.
Foods with the highest reported zinc content are:
raw
oysters (Pacific), baked beans, canned, crab, King Alaskan, lobster
cooked, wild rice, peas green, yogurt, pecans, peanuts dry roasted,
Recommended dietary allowance (RDA) for zinc in the United States is 8 milligrams (mg) a day for women and 11 mg a day for men.
It has been proven time and again that isolating certain nutrients in
supplement form will not provide the same health benefits as consuming
the nutrient from a whole food. First focus on obtaining your daily zinc
requirement from foods, then use supplements as a backup if necessary.
USES OF ZINC
Zinc and regulating immune function
Zinc
is vital for a healthy immune system, correctly synthesizing DNA,
promoting healthy growth during childhood, and healing wounds.
According
to the European Journal of Immunology, the human body needs zinc to
activate T lymphocytes (T cells).T cells help the body in two ways:
Controlling and regulating immune responses
Attacking infected or cancerous cells.
Zinc deficiency can severely impair immune system function.
These T cells also help in controlling and regulating immune responses
and in people with zinc deficiency; the immune system is suppressed
putting them at risk for infections and illnesses. Zinc has a great role
in maintaining skin integrity
According to a study published in
the American Journal of Clinical Nutrition, "zinc-deficient persons
experience increased susceptibility to a variety of pathogens."
Zinc for treating diarrhea
Zinc is essential for healthy gut function and it is one of the best
remedies for diarrhoea. Deficiency can lead to leaky gut syndrome.
According
to the World Health Organization, diarrhea kills an astonishing 1.6
million children under 5 every year. Zinc pills may help reduce
diarrhea.
A PLoS Medicine study, which "followed a nationwide public
health campaign to increase zinc use for childhood diarrhea in
Bangladesh," confirmed that a 10-day course of zinc tablets is effective
at treating diarrhea and also helps prevent future bouts of the
condition.
Zinc effects on memory
Research conducted at the
University of Toronto and published in the journal Neuron suggested that
zinc has a crucial role in regulating how neurons communicate with one
another, affecting how memories are formed and how we learn.
Zinc to treat the common cold
Zinc
lozenges were found to shorten the duration of common cold episodes by
up to 40 percent in a study published in the Open Respiratory Medicine
Journal.
Taking "zinc (lozenges or syrup) is beneficial in reducing
the duration and severity of the common cold in healthy people, when
taken within 24 hours of onset of symptoms."
Zinc's role in wound healing
Zinc
plays a role in maintaining skin integrity and structure. Patients
experiencing chronic wounds or ulcers often have deficient zinc
metabolism and lower serum zinc levels. Zinc is often used in skin
creams for treating diaper rash or other skin irritations. Delayed wound
healing is one of the first symptoms of zinc deficiency
A Swedish
study that analyzed zinc in wound healing concluded, "Topical zinc may
stimulate leg ulcer healing by enhancing re-epithelialization,
decreasing inflammation and bacterial growth. When zinc is applied on
wounds, it not only corrects a local zinc deficit but also acts
pharmacologically."
However, research has not consistently shown that
use of zinc sulfate in patients with chronic wounds or ulcers is
effective at improving healing rate. . Zinc reduces free radical damage,
which is responsible for chronic inflammation. Including an adequate
amount of zinc in diet can reduce this inflammation, leading to
preventing heart disease, reducing the incidence of cancer, etc Zinc and
decreased risk of age-related chronic disease
A study from
researchers at Oregon State University have found that improving zinc
status through diet and supplementation may reduce the risk of
inflammatory diseases. It has been known for decades that zinc has a
significant role in immune function. Deficiency has been linked to
increased inflammation in chronic disease and triggering new
inflammatory processes.
Zinc for preventing age-related macular degeneration (AMD)
Zinc
prevents cellular damage in the retina, which helps in delaying the
progression of AMD and vision loss, according to a study published in
the Archives of Ophthalmology.
Zinc and fertility
Several studies
and trials have linked poor zinc status with low sperm quality. For
example, one study in the Netherlands found that subjects had a higher
sperm count after zinc sulfate and folic acid supplementation. In
another study, researchers concluded that poor zinc intake may be a risk
factor for low quality of sperm and male infertility. . Zinc deficiency
is shown to produce delayed sexual maturation. During the growing years
especially, it is very important to provide an adequate amount of zinc
for the body, either naturally or through supplements. Fertility and
zinc also has a strong correlation. In males, it affects both the
quantity and quality of sperm production. The sperm count was shown to
improve with zinc supplementation in males who complained of low sperm
count.
Other possible benefits
Zinc may also be effective for the treatment of:
acne - one study, published in JAMA, showed promising results of zinc sulfate for the treatment of acne
attention deficit hyperactivity disorder (ADHD)
osteoporosis
preventing and treating pneumonia
Recommended intake
Adequate
zinc intake is especially important for children because even mild zinc
deficiency can impede growth, increase risk of infection, and increase
risk of diarrhea and respiratory disease.
The recommended intake for children 1-8 years old ranges from 3-5 milligrams, increasing as the child gets older.
Males
9-13 years old require 8 milligrams of zinc per day. After the age of
14, the requirement increases to the 11 milligrams per day that is
required for all adult males. For females over the age of 8, the
requirement stays stable at 8 milligrams per day, except for ages 14-18,
where the recommendation increases to 9 milligrams per day.
Pregnant and lactating women have an increased need for zinc at 11-13 milligrams per day, depending on age
