By: Amanda Schroeder
When you hear the word “zinc”, what’s the first thing that pops into your head? If you’re like me, you might be envisioning a beach full of people playing volleyball with thick, white cream covering their noses. We might not see that as much anymore (or maybe you do!), but the ability to create a barrier between UV rays and your skin is not zinc’s only talent! In fact, it is essential to several vital processes inside your body, including wound healing, immune function, and the synthesis of new protein and DNA. It promotes healthy cell division, so it is vital for proper development during pregnancy, childhood, and adolescence. And, on top of that, it greatly affects your sense of taste and smell!
Zinc is a “trace mineral”, which means that only a small amount of it is needed for us to enjoy its health benefits. We are lucky here in the United States, and most of us do not struggle to consume healthy amounts of zinc. Despite that, there are certain groups of people who might be at a higher risk of deficiency. Specifically, chronic alcoholism, certain gastrointestinal surgeries, and digestive disorders can reduce your body’s ability to absorb the zinc in your diet. Pregnant and lactating women are also at risk since their nutrient requirements skyrocket to include enough for themselves, their growing babies, and enough to go into their breast milk.
Zinc deficiency can be hard to identify. It is involved in so many different processes in your body that symptoms of deficiency are quite universal and may be confused with other issues. Low levels of zinc can cause slowed growth and development in children, hair loss, slow wound healing, reduced tasting abilities, loss of appetite, diarrhea, and an overall reduced feeling of alertness.
Check out this table to see how much you should be eating each day!
| Recommended Dietary Allowances (RDAs) for Zinc | ||||
| Age | Male | Female | Pregnancy | Lactation |
| 0–6 months | 2 mg* | 2 mg* | ||
| 7–12 months | 3 mg | 3 mg | ||
| 1–3 years | 3 mg | 3 mg | ||
| 4–8 years | 5 mg | 5 mg | ||
| 9–13 years | 8 mg | 8 mg | ||
| 14–18 years | 11 mg | 9 mg | 12 mg | 13 mg |
| 19+ years | 11 mg | 8 mg | 11 mg | 12 mg |
*Adequate Intake (AI)
(https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/)
As we keep learning on Micronutrient Monday, too much of a good thing is not always good! Consuming an especially large amount of zinc at one time (one report cited an instance of ingesting 4g) can cause nausea, stomach cramps, vomiting, diarrhea, and headaches. Chronically excessive levels of zinc, on the other hand, disrupt the function of the copper and iron in your body and reduce immune function and HDL levels. Some studies also indicate that high zinc levels might negatively affect your urinary health. In addition, a loss of the sense of smell has been reported in association with zinc-containing nasal products used for the treatment or prevention of colds. In 2009, the FDA issued a report recommending consumers to stop using some of these medications. (Read about it here!) As always, zinc supplementation is not recommended unless under the care of a medical professional.
Even though a little bit goes a long way, our bodies have no way to store zinc for future use. What does this mean for you? You’ll need to consume foods with zinc every day! It can be found in many foods, particularly those that are high in protein. A whopping 74 mg of zinc is found in 3 oz. of oysters, more than in any other food! (That’s about 493% of your daily need! So, be careful when consuming those.) Other food sources of zinc include beef, beans, nuts, whole grains, chicken, and dairy products. It is important to note that many grain- or plant-based sources of zinc can include compounds which bind to zinc before it can be absorbed by the body. These are great sources to include in your diet but might require that you consume more.
Want to jump on the zinc train? Here are some awesome recipes for you and your family to try this week!
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