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Zinc | Feature | Sources in food | deficit

Basic characteristics of zinc


Zinc is an essential mineral for human health as it enters into the composition of every cell of the body. 

It should be noted that zinc is present in the cells of the skin, muscles, bones, liver, pancreas, eyes and prostate in men.

There is no possibility of depositing zinc in the body, so zinc must be taken through the daily diet or through supplements.

Sources of zinc in the diet


Plant sources rich in zinc are:

- Cereals
- Wheat germ
- Spinach, green beans, peas, beans
- Pumpkin seeds
- Beer yeast
- Walnuts, almonds
- Grain flax and sesame seeds


Animal foods rich in zinc are:

- Oysters
- Red meat, horse meat
- Milk
- Cheese
- Sea food, fish
- Eggs


Interestingly, the zinc from foods of animal origin is twice better used by the body than from plant sources.


Zinc is an essential mineral for human health as it enters into the composition of every cell of the body. It should be noted that zinc is present in the cells of the skin, muscle, bone, liver, pancreas, and eyes and prostate in men.


Health benefits of zinc


1. Hormonal function


The role of zinc in the hormonal regulation is immeasurable, because zinc plays a huge role in the creation of hormones.

Zinc is extremely important for children and young people on the rise, because it acts on the formation of collagen and bone formation. 

Each zinc deficiency will affect adversely the growth and development, while proper compensation of zinc will improve the disturbed state.


2. Zinc is important for the male population


The role of zinc in the hormonal regulation is reflected on the normal development and function of the external and internal male sex organs. 

The largest depots of zinc in men do have prostate and testicular. It should also be noted that the zinc is precursor in the creation of the main male hormone - testosterone that influences the creation of primary and secondary male sexual characteristics.

The occurrence of infertility in men do may be caused by a lack of zinc. 

The sperm of men is a rich source of zinc, which why zinc is essential for normal sperm motility and normal fertility. 

In older men, the role of zinc is significant in the prevention of prostate cancer.

3. Zinc is a natural immuno stimulant


There is no good immunity without the presence of zinc! Zinc is the protector of the immune system during viral infections (colds, influenza) so it's best to take zinc preparations in the winter for 4-6 weeks when the concentration of influenza virus is greatest.


4. Impact on the eyes and vision


Zinc in addition to vitamin A and beta carotene, is another important mineral in maintaining eye health and normal eyesight

The retina contains a large amount of zinc, so that any deficiency of this mineral, will  affect the eye health.

In the elderly, deficiency of zinc always cause macular degeneration.


5. Impact on the health of the skin and mucous membranes


On the skin and mucous membranes, zinc acts as a barrier for the penetration of bacteria further into the interior of the body. 

Its role is to track and dry skin surface and thus creates an unfavorable environment for microbial growth.

Therefore zinc found application in healing skin changes (acne, eczema, burns, psoriasis, irritation, sores).


6. Zinc affects the sense of taste


Zinc is important for preserving the integrity of the mucous membranes, especially the lining of the oral cavity which houses the taste buds on the tongue. 

Each zinc deficiency leads to excessive multiplication of epithelial cells. Therefore, there is a loss of the senses of taste and an inability to sense the taste of food.


7. The role of zinc in the metabolism 


Very important role of zinc is in the metabolic processes on the level of enzyme. In order to synthesize enzymes, it requires the presence of zinc. 

Role of zinc is also reflected in the process of cell division, their growth and regeneration.


Deficit of zinc | Symptoms of zinc deficiency


- Dry and cracked skin

- Dry and brittle hair, hair loss

- White lines on the nails

- Weakened sense of taste

- Loss of appetite, weight loss

- Damage to the optic vision, sensitivity to light, in the dark poor visibility

- Reduced immunity and often infection

- Irritation of the skin, acne, eczema, psoriasis

- Reduced potency in men, infertility, shortness of sperm motility

- Disrupted the growth and development of young

- Disturbance of concentration and memory, lethargy

- Long-term diarrhea


The interaction of zinc with other minerals, medicine and food


It is important that you take the zinc supplements several hours or a couple of hours after intake of coffee, ironcalcium , and certain drugs, because they interfere with the zinc.


Excessive intake of zinc can cause a copper deficiency and anemia.



Some medicines affect the loss of zinc, such as antibiotics and anti inflammatories after prolonged use, or diuretics. 

Remember that alcohol, as well as the longer treatment with iron or copper, significantly hinders the absorption of zinc.

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