What Is Useful Zinc For The Human Body

The beneficial properties of zinc are extremely diverse due to the fact that it is used in more than 200 enzymes and important bodily functions. Maintaining adequate zinc levels is critical for immunity, wound healing, sensory function, sexual function, and skin health.

The fight against zinc deficiency dates back to antiquity. Around 1500 BC, the Chinese discovered the magical properties of pearls as a source of zinc. So, women rubbed their faces with pearls, which was supposed to give the skin a healthy look and a unique shine. Crushed pearls were widely used for the manufacture of cosmetics - shadows, lipstick, powder. The legendary Egyptian queen Cleopatra still remains a symbol of unsurpassed beauty. One of her daily rituals is warm baths in zinc-rich goat's milk. Many women in China still use cosmetics with zinc extract, noticing the positive effect of its use.

What else is the use of zinc for the body, what foods are high in zinc, how to identify a zinc deficiency, who is predisposed and how to make up for the deficiency without harm to the body. Read about all these aspects in the article.

Why does the human body need zinc?

Zinc is a trace mineral that can be found in almost every cell in the human body. It mainly accumulates in bone, muscle and connective tissue, as well as in blood cells: erythrocytes and leukocytes.

Zinc is involved in over 200 enzymatic reactions. This figure is greater than that of any other mineral. Most enzymes are made up of protein and an essential trace mineral and vitamin. If the enzyme lacks a trace element or vitamin, it cannot perform its function qualitatively.

Due to the central role of zinc in so many enzymes, a decrease in its level is reflected in almost all body systems.

Benefits of zinc for men, women and children

It is estimated that more than 80% of pregnant women worldwide are not getting enough zinc, consuming an average of 9.6 mg of zinc per day, which is well below the recommended minimum daily intake levels during the last two trimesters of pregnancy in areas with low levels of bioavailability zinc.

Low zinc levels are associated with preterm birth, low birth weight, growth retardation, and preeclampsia, a serious pregnancy complication that causes high blood pressure, water retention, and loss of protein in the urine. Studies of zinc supplementation during pregnancy found that the zinc supplement group had higher body weight and head circumference compared to the placebo group, and fewer pregnancy complications were observed.

According to recent data, up to 30% of healthy women over 50 years of age have a zinc deficiency. Zinc is part of superoxide dismutase, which is involved in the regulation of lipid peroxidation. In this connection, superoxide dismutase is a key antioxidant enzyme. In addition, zinc is part of the genetic apparatus of the cell, representing about 100 zinc-containing nucleoproteins. It is necessary for the growth and division of all body cells, all regeneration processes, is part of the structure of estrogen receptors, thus regulating all estrogen-dependent processes.

Plasma lipid peroxidation levels have been found to be significantly elevated in women with breast cancer, and prophylactic zinc supplementation for 10 years in premenopause significantly reduces the risk of developing this disease.

It is important to note that this effect is significantly enhanced when zinc is taken together with b-carotene (provitamin A), ascorbic acid (vitamin C) and a-tocopherol (vitamin E).

Zinc is involved in spermatogenesis, testosterone synthesis, is part of superoxide dismutase, which neutralizes excess ROS, is responsible for the preservation of genes in the process of spermatogenesis, ensures normal maturation and motility of spermatozoa, optimal consistency and antibacterial activity of sperm plasma. The content of zinc in spermatozoa is very high - 1900 mcg / g. It is the spermatozoa that are the carriers of the zinc reserve, which is necessary for the normal course of all phases of the crushing of the fertilized egg, up to its fixation in the uterine cavity.

Zinc is known to play a critical role in biological processes, including cell growth, differentiation and metabolism, and a deficiency of this micronutrient hinders the growth of children and weakens resistance to infections, which greatly increases morbidity and mortality in young children.

One study analysis found that a 10 mg daily dose of zinc for 24 weeks resulted in a net height gain of 0.37 (±0.25) cm among children receiving zinc supplementation compared with children who did not receive such an additive. In addition, zinc supplementation may have a greater effect on growth in stunted children than in other children. Zinc supplementation alone appears to have a greater effect on linear growth than zinc plus iron supplementation, possibly due to interference with zinc absorption or bioavailability.

Zinc Deficiency Symptoms

Although severe zinc deficiency is extremely rare in developed countries, according to dietary surveys, the average intake of zinc is only 47-67% of the recommended daily allowance.

The most common zinc deficiency symptoms are:

• decrease or loss of taste sensations;

• decreased sense of smell;

• chronic diarrhea;

• dry skin (dermatitis);

• growth retardation in children;

• bad memory;

• low sperm count in semen, leading to infertility;

• decreased testosterone production in the male body, which can lead to impotence;

• fatigue and irritability;

• depression;

• reduced resistance to infectious diseases;

• delayed wound healing.

Other signs often correlated with low zinc include night vision impairment, growth retardation, testicular atrophy, mouth sores, white coating on the tongue, and severe halitosis.

Who is at risk for zinc deficiency?

As we age, the absorption of important minerals, including zinc, may be impaired. In addition, a lack of zinc-containing foods in the diet or regular alcohol consumption can also lead to chronically low zinc levels. But there are other factors that tend to cause zinc deficiency, such as:

• acute infectious diseases/inflammatory processes;

• alcoholic cirrhosis;

• alcoholism;

• anorexia nervosa;

• burns;

• post-traumatic syndrome;

• protein deficiency;

• vegetarian diet;

• starvation;

• alcoholism;

• celiac disease;

• chronic blood loss;

• diabetes;

• diarrhea;

• diet high in dietary fiber;

• a diet with a high calcium/zinc ratio;

• a diet with a high iron/zinc ratio;

• liver disease;

• pancreatic insufficiency.

For many health conditions, zinc as a dietary supplement is especially important, as it is consumed by the body in greater quantities or its absorption is reduced. Here is a list of those that are mentioned most often: acne, Alzheimer's disease, colds, diabetes, macular degeneration, rheumatoid arthritis.

Read more about the effect of taking zinc in these diseases:

• acne

A 2013 study published in The Journal of Drugs in Dermatology found that zinc taken orally or applied topically may be beneficial in treating acne due to its antibacterial and anti-inflammatory properties.

A 2017 study published in the journal Dermatologic Therapy found, "Zinc is a promising alternative to other acne treatments because of its low cost, efficacy, and lack of systemic side effects."

• Alzheimer's disease

In one small study, ten Alzheimer's patients were given 27 mg of zinc (as zinc aspartate) daily. Only two of these patients did not show a slow improvement in memory, understanding, communication skills and social connections.

According to a study published in the Journal of Alzheimer's Disease, low zinc levels and too high copper levels are risk factors for dementia. According to University of California Los Angeles (UCLA) researcher Dr. Dale Bredesen, the optimal copper to zinc ratio is 0.8:1.2. The optimal level of zinc in the blood is 90-110 mcg/dL.

• Cold

Zinc shows direct antiviral activity, including against several viruses that can cause the common cold.

Another 2017 study found zinc gluconate and zinc acetate lozenges to be equally effective. Suggested dose: Zinc lozenges, 30 mg, as directed on the label.

• Diabetes

Zinc is involved in almost all stages of insulin metabolism, including both synthesis and secretion, and the regulation stage.

It is very important to take zinc, since diabetics usually excrete a lot of zinc and other water-soluble nutrients in the urine. Several studies have shown that zinc supplementation improves insulin sensitivity in diabetics and pre-diabetes.

• Macular degeneration

In the treatment of age-related macular degeneration (AMD), zinc has shown a positive effect in reducing the degree of vision loss. Zinc plays an indispensable role in retinal metabolism, and the elderly are at high risk of zinc deficiency. Apart from studies that used a combination of different nutrients, zinc itself improved the condition of patients with AMD. It was the impressive results of zinc dietary supplementation that led to the US National Institutes of Health's well-known studies on age-related eye disease.

• Rheumatoid arthritis

Zinc has antioxidant properties and is also a metal cofactor for the antioxidant enzyme superoxide dismutase (Cu/Zn-SOD). Patients with rheumatoid arthritis usually have low zinc levels; Zinc has been used in several studies in the treatment of this condition, and some of these studies have shown some therapeutic benefit. In most of these studies, zinc was used in the form of sulfate. It is possible that the results shown would have been better if a more easily absorbed form of zinc had been used instead.

Taking medications also depletes zinc in the body.

They may decrease the absorption of zinc or increase the excretion of zinc from the body. If you are taking these medicines, do not stop taking them without first talking to your doctor. Taking a quality multivitamin containing zinc should help prevent deficiency caused by the use of the following:

1. Acid-reducing drugs - include ranitidine, famotidine, omeprazole, esomeprazole, and pantoprazole.

2. Angiotensin-converting enzyme inhibitors - used to treat high blood pressure. Examples of such drugs are lisinopril, benazepril, enalapril, captopril and ramipril. Studies show that chronic use of this class of drugs can lead to increased urinary excretion of zinc.

3. Diuretics are a class of drugs used to control blood pressure. These include hydrochlorothiazide, triamterene hydrochlorothiazide (Dyazide, Maxzide), chlorthalidone, and furosemide (Lasix). Unfortunately, using them on an ongoing basis can lead to lower blood levels of zinc, in addition to loss of potassium and magnesium.

4. Birth control pills.

5. Antibiotics.

Drugs such as ciprofloxacin, levofloxacin, and tetracycline can interact with zinc inside the gut, resulting in reduced absorption of zinc.

There is a wide variety of forms of zinc available. Although zinc sulfate has been used in many clinical studies, it is not as well absorbed in this form. Zinc picolinate, acetate, citrate, bisglycinate, oxide or monomethionine have the highest bioavailability.

Most zinc lozenges use zinc gluconate, which is an effective form for this application.

Possible side effects:

When taken on an empty stomach (especially if zinc sulfate is used), zinc dietary supplements may cause gastrointestinal upset and nausea. Long-term use at a dosage of more than 150 mg per day can lead to anemia, a decrease in HDL-cholesterol levels and immunosuppression.

Plant and animal foods high in zinc

Zinc is found in many plant foods:

• Pumpkin seeds - 7.6 mg per 100 gr.

• Cashew nuts - 5.4 mg per 100 gr.

• Sunflower seeds - 5 mg per 100 gr.

• Pine nuts - 4.1 mg per 100 gr.

• Almonds - 3.4 mg per 100 gr.

• Pistachios - 2.2 mg per 100 gr.

• Beans (cooked) - 4.1 mg per 1 cup.

• Lentils - 2.5 mg per 1 cup.

• Tofu - 1.6-4 mg per 1 cup.

• Rye flour - 6.4 mg per 1 cup.

• Whole wheat flour - 3.6 mg per 1 cup.

• Oatmeal (cooked) - 1.2 mg per 1 cup.

• Rice (boiled) - 1.2 mg per 1 cup.

• Cooked wholemeal pasta - 1.3 mg per 1 cup.

Zinc in animal products:

• Lean ground beef - 10.2 mg per 100 gr.

• Chicken liver (boiled) - 4 mg per 100 gr.

• Turkey meat (boiled) - 3.1 mg per 100 gr.

• Oysters - 74 mg.

• Roast beef - 7 mg.

• Alaskan (king) crab - 6.5 mg.

• Beef cutlet - 3 mg.

• Lobster - 3.4 mg.

• Pork chop - 2.9 mg.

• Yogurt - 1.3 mg. for packaging.

In addition to the quantitative content of zinc in foods, it is important how effectively zinc is absorbed in the body from various foods.

Assimilation of zinc is prevented by coffee and tea (due to the caffeine contained in these drinks), calcium and copper reduce the absorption of zinc in the body.

Vitamin B2 increases the availability of zinc for the body. Vitamin B6 reduces the excretion of zinc from the body in the urine. But vitamin B9 does not combine with zinc. Vitamin B9 u affects the transport of zinc in the body and vice versa.

Grains, nuts, seeds are recommended to be soaked before use to improve the absorption of zinc:

Consequences of zinc deficiency in the body

Zinc deficiency destroys the immune system, negatively affects the nervous system, leads to male and female infertility, and in pregnant women can lead to complications during childbirth.

But excess zinc in the body is also not harmless. May cause nausea and even symptoms of poisoning. In addition, excess zinc interferes with the absorption of other minerals, especially manganese, copper, and iron. Since large doses of zinc interfere with the absorption of selenium and copper, anemia can result.

Conclusion:

Zinc is an essential mineral that is critical for optimal health. A well-balanced diet rich in zinc-rich foods is important to ensure adequate levels of zinc in the blood and tissues. Zinc may be useful for a variety of health conditions.

Before additional intake in the form of dietary supplements, we recommend that you find out the level of zinc in the blood, it is considered that it most accurately reflects its reserves in the body. And be sure to consult a specialist, since an excess of zinc can adversely affect the body with symptoms of intoxication.