Zinc is indispensable for our health. The trace element plays a role in a variety of metabolic reactions: it is involved in the function of about 300 enzymes of cell metabolism and is contained in 50 enzymes. Zinc is important for growth, skin, insulin storage and protein synthesis, sperm production and the immune system. Zinc is an essential trace element and indispensable for numerous processes in our body. Thus, the defense function of our body depends on the zinc balance.
Zinc: function and effect
An adequate supply of zinc is particularly important during the growth period, i.e. in childhood and adolescence – zinc deficiency can lead to growth and development delays. Zinc is needed for cell division. It is therefore also an important trace element for the skin and connective tissue and is indispensable for wound healing after injuries or operations. The body’s defense cells also need zinc; a sufficiently high zinc intake strengthens the body’s defenses. It also has an antiviral effect and at the same time improves the structure of the mucous membrane, making it more difficult for viruses to attach and penetrate. This is also the reason for its ability to shorten the duration of colds. In addition, zinc has an antioxidant effect, i.e. it counteracts free radicals. The anti-inflammatory property of zinc not only helps with numerous skin diseases such as acne, psoriasis and neurodermatitis, but also with inflammations of the stomach and intestinal mucosa, for example gastritis, Crohn’s disease, ulcerative colitis and celiac disease. The administration of zinc also has a positive effect on liver cirrhosis and diabetes mellitus, since in both cases there is often a zinc deficiency. Zinc is of course not a panacea in this case, but it can improve the success of therapy.
Zinc deficiency: typical consequences
Too little zinc in the body can have – according to its multiple functions – numerous consequences, especially:
- Hair loss, cracked and dry skin, skin inflammation, brittle hair and nails, and reduced wound healing.
- In children growth disorders
- Loss of appetite
- Night blindness
- In men impotence
- Weakening of the immune system
- Limited performance
Development of zinc deficiency
Zinc deficiency can arise in three ways:
- By an increased need (for example, pregnant and breastfeeding women).
- By an increased loss (for example, athletes lose zinc through sweat) or
- Through a reduced uptake
For example, older people often do not absorb enough zinc through food, because they suffer from loss of appetite and eat an unbalanced diet due to dental problems. Vegetarians and vegans are also at risk because they absorb a lot of phytic acid through the plant-based diet. This forms insoluble compounds with zinc, so the body can no longer absorb zinc. In addition, zinc supply can also be critical during a reduction diet, especially if less than 1,500 kilocalories are consumed daily over a longer period of time.
Zinc requirements by group of people
Supplying zinc daily with food is necessary because the body does not have a store. The German Society for Nutrition recommends a daily intake,
- For men from 11 to 16 milligrams of zinc.
- For women from 7 to 10 milligrams and
- For breastfeeding and pregnant women from the fourth month of pregnancy from 9 to 13 milligrams of zinc.
Depending on the recommended daily dose is whether the ingested food is particularly high in phytate. This inhibits the absorption of zinc in the body. Phytate is a plant substance that occurs mainly in legumes and whole grains. Additional physical exertion and stress are also said to increase zinc requirements, so an increased intake may be advisable in such situations. In addition, athletes, seniors, diabetics, as well as women who take estrogen preparations and people who regularly drink alcohol should pay attention to an adequate zinc intake. Since a permanently excessive zinc intake can have negative health effects, the German Federal Institute for Risk Assessment (BfR) recommends taking in a maximum of 6.5 milligrams of zinc daily through dietary supplements if zinc intake from food is insufficient. 4 Facts About Zinc – Dana Tentis
Zinc in food
Zinc can be easily absorbed through food. The food richest in zinc is by far the oyster.This is followed by:
- Beef
- Sea fish and seafood
- Dairy products (especially cheese)
- Eggs
- Whole grain products
Zinc from animal foods is more usable – more than half of the mean daily intake of zinc is met from foods of animal origin. Processing also has an impact on the zinc content of foods – for example, the degree of milling of cereals is crucial for the zinc content of flour.
Zinc and vitamin C
Absorption of zinc in the small intestine is reduced by phytic acid (found in plant foods), tannins (found in tea and coffee), and high iron, calcium, copper, or cadmium intakes. In contrast, simultaneous intake of protein (for example, the amino acids histidine and cysteine) or citric acid increases absorption. The diverse and health-protecting metabolic effects of zinc are usefully supplemented and supported by vitamin C – it is considered a cofactor for zinc and increases its effectiveness. Therefore, ready-to-use preparations from pharmacies or drugstores often contain both substances together.
