Zinc

What is zinc?
Zinc is a micromineral needed in the diet on a daily basis, but only in very small amounts (50 milligrams or less).

What can high-zinc supplements do for you?

  • Help balance blood sugar
  • Stabilize your metabolic rate
  • Prevent a weakened immune system
  • Support an optimal sense of smell and taste

What events can indicate a need for more high-zinc supplements?

  • Impaired sense of taste or smell
  • Lack of appetite
  • Depression
  • Growth failure in children
  • Frequent colds and infections

What factors might contribute to a deficiency of zinc?
In addition to dietary deficiency, problems in the digestive tract can contribute to zinc deficiency. These problems include irritable and inflammatory bowel disorders, as well as insufficient output by the pancreas that prevents proper digestion of food.
Loss of zinc through chronic diarrhea or profuse sweating (as might occur with heavy physical labor or athletic training) can also contribute to deficiency of this mineral.

Zinc may play a role in the prevention and/or treatment of the following health conditions:
Acne, alcoholism, alopecia, alzheimer's disease, anorexia nervosa, atopic dermatitis, benign prostatic hypertrophy, cervical dysplasia, common cold, crohn's disease, diabetes, epilepsy, graves' disease, herpes simplex, HIV/AIDS, infertility (male), inflammatory bowel diseases, influenza, macular degeneration, osteoarthritis, PMS, psoriasis, rheumatoid arthritis, seborrheic dermatitis, senile cataracts.

What foods provide zinc?
Very good sources: Calf's liver, crimini mushrooms and spinach.
Good sources: sea vegetables, basil, thyme, spinach, pumpkin seeds, yeast, beef, and lamb, beef, lamb, summer squash, asparagus, venison, chard, collard greens, miso, shrimp, maple syrup, broccoli, peas, yogurt, pumpkin seeds, sesame seeds and mustard greens.

Adequate intake levels for zinc (per day). The recommendations are as follows:

  • Males and females, 0-6 months: 2 milligrams
  • Males and females, 6 months-3years: 3 milligrams
  • Males and females, 4-8 years: 5 milligrams
  • Males and females, 9-13 years: 8 milligrams
  • Males 14 years and older: 11 milligrams
  • Females 14-18 years: 9 milligrams
  • Females 19 years and older: 8 milligrams
  • Pregnant females 18 years or younger: 12 milligrams
  • Pregnant females 19 years and older: 11 milligrams
  • Lactating females 18 years or younger: 13 milligrams
  • Lactating females 19 years and older: 12 milligrams
 
 
 

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