Zinc

Zinc is an essential trace element for all forms of life. It also happens to be a common metal used in manufacturing.

Zinc is essential for:

regulating cell growth
protein synthesis
maintenance of enzyme systems
formation of insulin
healing of wounds
health of the prostate in men

An interesting fact is that zinc absorption is greater from a diet high in animal protein than a diet rich in plant proteins.

Good sources of zinc (we need about 10 mg per day) include:

oysters, crab, other seafood
beef, liver, poultry
nuts and seeds, whole grains
tofu
legumes

Signs of zinc deficiency include:

growth retardation
hair loss
diarrhea
delayed sexual maturation and impotence
eye and skin lesions
loss of appetite

There is also evidence that weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy may occur. Many of the above symptoms are general in nature and are associated with other medical conditions, so do not assume they are due to a zinc deficiency. It is important to consult with a medical doctor about medical symptoms so that appropriate care can be given.

As with most aspects of life, too much of a good thing is bad for you. In the case of zinc, adults taking more than 40 mg per day will may start to show signs of zinc toxicity, which include low copper status, altered iron function, reduced immune function, and reduced levels of high-density lipoproteins (the good cholesterol). This limit can be reached by eating 15 medium oysters, battered and fried.

Some of the above facts are from this site.

A page that has additional details, including Nutrient Interactions, can be read here.

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Note that the contents here are not presented from a medical practitioner, and that any and all health care planning should be made under the guidance of your own medical and health practitioners. The content within only presents an overview of the topics and does not replace medical advice from a professional physician.

Where I have listed the nutritional contents of foods, that information is from the U.S. Department of Agriculture, Agricultural Research Service. 2005. USDA National Nutrient Database for Standard Reference, Release 18. Nutrient Data Laboratory Home Page.

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