Zinc
Zinc is one of the basic mineral elements needed by the body in simple quantities, which is multi-tasking; it needs more than 300 different enzymes as a catalyst for its work. Zinc is present in all cells of the body, but the muscles and bones contain the highest concentration of it, zinc was not known As a food element essential to human health before studying the symptoms of severe deficiency in Egypt and Iran in the early sixties, and this article will know the benefits of zinc and its functions in the human body.
Benefits and functions of zinc to the human body
Zinc plays a role in many functions of the body, which will be mentioned below, and highlights its importance in all these functions and others, which are directly affected by the lack, and include these functions as follows:
- Zinc is essential for the production of many proteins in the body, which include metal enzymes (Metalloenzymes) that work in many metabolic functions.
- Zinc works in many reactions that involve the manufacture or decomposition of carbohydrates, proteins and nucleic acids.
- Brain cells use zinc as an internal indicator.
- Zinc maintains the stability of cell membranes, as it contributes to the maintenance of proteins, nucleic acids and cell components, and strengthens its defense mechanisms against free radical attacks.
- Zinc supports the action of the immune system.
- Zinc plays a key role in growth and development.
- Zinc contributes to intracellular transfers.
- Zinc contributes to the process of gene expression.
- Zinc plays a role in the manufacture, storage and release of insulin in the pancreas, without having a direct role in the work of insulin.
- Zinc reacts with platelets when clots are formed.
- Zinc affects the action of thyroid hormone.
- Zinc plays a role in the development of educational and behavioral abilities.
- Zinc is necessary and necessary for the production of both active form of vitamin A in optical dyes and proteins binding to retinol necessary for the transfer of vitamin A.
- Zinc is important in the sense of taste.
- Zinc plays a role in wound healing.
- Zinc has an essential role in the production of sperm and embryo.
- Zinc has a role in bone health, as it enters into its structure and in the work of its enzymes.
Daily needs of zinc
The following table shows the daily requirements of zinc, in addition to the maximum allowable daily intake by age group:
| Age group | Daily needs (mg / day) | Upper limit (mg / day) |
|---|---|---|
| Infants 0-6 months | 2 | 4 |
| Infants 7-12 months | 3 | 5 |
| Children 1-3 years | 3 | 7 |
| Children 4-8 years | 5 | 12 |
| 9-13 years (males + females) | 8 | 23 |
| Males 14-18 | 11 | 34 |
| Males 19 years and over | 11 | 40 |
| Females 14-18 years old | 9 | 34 |
| Females 19 years and over | 8 | 40 |
| Pregnancy less than 18 years | 13 | 34 |
| Pregnant 19 years and over | 11 | 40 |
| Lactation is less than 18 years | 14 | 34 |
| Lactation 19 years and over | 12 | 40 |
Food sources of zinc
The highest nutritional sources of zinc are protein-containing foods (especially oysters), meat, poultry and liver. Legumes and whole grains are good sources if eaten in large quantities. Phytates in cereals The content of vegetables from zinc varies according to the content of the soil in which they are planted. In general, adequate intake of protein is associated with adequate intake of zinc. Some foods contain zinc.
The content of some foods selected from zinc
| Food | Zinc content (mg) |
|---|---|
| Eastern oysters, 1/2 cup | 113 |
| Japanese oysters, 1/2 cup | 21 |
| Minced meat, low fat, 85 g | 4.6 |
| Turkey turkey, 85 g | 3.8 |
| Partially skimmed ricotta cheese, 1/2 cup | 1.7 |
| American walnut | 1.6 |
| Tahini, spoon | 1.6 |
| Roasted peanuts, 1/4 cup | 1.4 |
| Canned crab meat, 1/4 cup | 1.3 |
| Wild rice cooked, 1/2 cup | 1.1 |
| Edem cheese, 28 g | 1.1 |
| Milk, 2% creamy, 1 cup | 1.0 |
| Grilled chicken breast, 1 | 1.0 |
| English walnut, 1/4 cup | 0.8 |
| Eggs, 1 | 0.6 |
| Grilled salmon, 28 g | 0.4 |
Zinc deficiency
As noted above, the multiple functions of zinc, which are affected by its deficiency, make the symptoms of the deficiency wide and multiple as well. The symptoms of severe zinc deficiency were discovered in male children in Egypt and Iran, who showed symptoms of short stature and hypogonadism with simple anemia , And low levels of zinc in the blood. This was due to the high need of children in these growth stages of zinc, and the adoption of the population of these areas on bread and fermented pulses, and other whole grains containing dietary fiber and phytates (Phytates) These symptoms appear, this is Ba In addition to dieting these areas were low meat, which is the most important and richest food sources, which also gives him the highest availability of vitality.
Zinc deficiency impairs digestion and absorption, causing diarrhea, which in turn increases poor malnutrition, not only in zinc but in all nutrients, and decreases immune system responses, which increases the risk of infection, which can affect The digestive system, which increases the state of malnutrition and zinc deficiency worsen more, so the events are going from bad to worse.
Zinc deficiency complications also include damage to the nervous system and the brain, causing a delay in cognitive performance, and it negatively affects the representation of vitamin A because of its important role in it. Therefore, vitamin A deficiency symptoms are associated with zinc deficiency. Thyroid and metabolic rate in the body, also affects the sense of taste, which can lead to loss of appetite, which also increases the state of malnutrition, and zinc deficiency causes a slow healing of wounds.
In addition to the above, zinc deficiency symptoms also include developmental delays, sexual maturity, hair loss, skin and eye symptoms, and loss of weight. The chance of zinc deficiency increases among pregnant women, young children, the elderly, the poor, athletes and postmenopausal women who take calcium pills.
Zinc poisoning
High doses of zinc, ranging from 50 to 450 milligrams, can cause symptoms such as vomiting, diarrhea, headache, fatigue and so on. The maximum daily intake limit, which we mentioned in detail in the table above, is based on a zinc-copper contrast. In the experimental animals, myocardial infarction is considered, and oral doses of zinc are rarely considered difficult, but intake of dietary zinc supplements can adversely affect the absorption of copper, and dialysis patients may be infected with zinc poisoning due to contamination of some washing equipment .