The trace element zinc plays an important role in our body in various metabolic processes as a component of enzymes (regulatory substances). Among other things, it is important for the growth of the skin as well as for insulin storage. It is also involved in wound healing and immunological processes. Those who consume enough zinc strengthen their defenses.
Recommended daily dose
The recommended daily dose of zinc is 7 to 10 milligrams (for women) and 11 to 16 milligrams (for men); for pregnant women from the fourth month and breastfeeding women, it is even slightly higher at 9 to 13 milligrams. The recommended daily dose depends on the amount of phytate otherwise ingested with food. The plant substance inhibits the absorption of zinc in the body and is found primarily in legumes and whole grains.
Ten milligrams of zinc are found in, among other foods:
- 13 grams of oysters
- 40 grams rye germ
- 70 grams wheat germ
- 100 grams calf’s liver
- 135 grams corned beef
- 170 grams nuts
- 170 grams hard cheese
- 200 grams oatmeal
- 235 grams wheat
- 235 grams of meat
Overdosing on zinc is almost impossible in everyday life, because zinc is practically non-toxic even at high doses.
However, an excessive zinc intake in the long term can have negative health consequences. Therefore, the Federal Institute for Risk Assessment (BfR) recommends a maximum of 6.5 milligrams of zinc per day through dietary supplements in case of insufficient zinc intake through food.
Zinc deficiency
Zinc deficiency can cause symptoms such as loss of appetite, increased susceptibility to infections, delayed wound healing, disorders of the sense of taste and smell, hair loss, and characteristic skin changes. In childhood, growth disorders may also occur.
People with an increased need for zinc (for example, pregnant women) or an increased loss of zinc (for example, athletes) are particularly at risk for zinc deficiency. Likewise, older people, who often take in too little zinc through their diet, also belong to the risk group. In addition, vegetarians and vegans also have an increased risk of zinc deficiency, as their bodies are less able to utilize zinc due to the plant-based diet.