Minerals are very important for the healthy growth and development of the body. Minerals are building blocks and have restorative effects in our body. Considering the situation we are in, we have started to be more conscious about vitamins and minerals, especially thanks to their immune-boosting effects.
Do we have enough information about zinc, a mineral that we are starting to hear more about these days and even take it as a supplement, as we fight against Covid19, whose importance for people has recently become clear?
Zinc is a mineral that is essential for the human body and is found in the structure of approximately 300 enzymes of the human organism.
It is very important that zinc is one of the basic elements for the development of plants and animals. Although it has been known for a long time, it was only accepted in the 1960s that it is an essential element for humans. There are approximately 2-3 grams of zinc in the human body, and this zinc is in bones, liver, pancreas, kidney, epithelial tissue and blood cells.
What are the functions and benefits of zinc in the body?
Zinc is found in the structure of approximately 300 enzymes in the human body and with this feature, it helps from growth to reproduction; It has a wide variety of functions and benefits, from skin health to body production rate. We can list these main effects as follows:
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It accelerates wound healing.
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Zinc is used by the central nervous system in many neural transmissions. It is effective on development and functions.
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It protects against colds.
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It strengthens the immune system.
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It is effective in taste and smell.
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It has an antioxidant effect.
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It is important for skin health.
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It is effective in skin health. It may help in the treatment of acne.
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It is effective in growth and development.
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It is necessary for cognitive function.
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It is necessary for the regular functioning of the digestive system.
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Zinc is very important for the male reproductive system. hormone metabolism Acetyl is a mineral responsible for sperm formation and movement. Zinc deficiency leads to a decrease in testosterone levels and sperm count. Zinc deficiency can cause infertility.
What are the symptoms of zinc deficiency?
Reproductive health, enzyme activity, growth Various problems occur in the body when there is a deficiency of zinc, which is necessary for development. Here are the symptoms that signal zinc deficiency;
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Delayed healing of wounds
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Hair loss
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Disorder in perception of taste and smell
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Loss of appetite
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Chronic diarrhea
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Chronic fatigue
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Retardation in growth and development (dwarfism may occur)
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Delay in the development of sexual organs
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Lack of resistance to diseases
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Decrease in adaptation to darkness
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Disruptions in the nervous and digestive systems
How is zinc deficiency diagnosed?
Biochemical indicators are used to diagnose zinc deficiency. If the plasma zinc level is below 70 mcg/dl, the urine zinc level is below 150 mcg/day, and the hair zinc level is around 80-100 mcg, there is zinc deficiency. However, products such as shampoo can be misleading as they can affect the zinc level in the hair.
How much zinc is required daily?
The amount of requirement varies according to gender. In addition, the bioavailability of dietary zinc also plays a determining role in the requirement. Daily zinc requirement; It is 11 mg for an adult male and 8 mg for an adult female. This amount of requirement increases in pregnant and lactating women. In addition, the need increases in individuals who eat a plant-based diet, as absorption will be lower.
What are the nutritional sources of zinc, which foods contain zinc?
It is important for a healthy body. Zinc needs can be met with an adequate and balanced diet. Zinc is a mineral found in both plant and animal foods. The best dietary sources are liver, red meat, seafood, etc. iron and its products, oil seeds such as eggs, walnuts, almonds, peanuts, pumpkin seeds, dried legumes, bulgur, wheat, mushrooms, okra, asparagus, pumpkin, garlic, spinach and peas. However, the absorption of zinc from animal sources is better than that found in plant sources. While the zinc absorption level is around 10% in a plant-only diet, this rate increases to 40% in a mixed diet. In addition, in a grain-based diet, zinc absorption is negatively affected due to the phytates contained in grains. The interaction of calcium and zinc is also one of the researched topics. Calcium negatively affects zinc absorption in the presence of phytate. Calcium taken in the presence of very little phytate does not affect zinc absorption. It is reported that excessive amounts of phosphate, copper and iron in the diet reduce the absorption of zinc.
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