Zinc Nutrition

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Zinc is one of the minerals that the body cannot function without. Keeping proper zinc nutrition is of essence if people are to lead healthy and productive lives. Zinc is a trace mineral and this means that it is required in small quantities in the body. Zinc is associated with immunity and people are advised to ensure that they consume it in their daily meals to boost their immune system. Zinc nutrition ensures that the body is capable of healing wounds fast.

People with a zinc deficiency will suffer from wounds that take long to heal. Cell growth also lies deeply in the availability of zinc in the system and so is cell division. This makes zinc a very important mineral to the body’s functions. Another importance of zinc in the body is that it enables people smell and taste. People who have lost their sense of taste and smell are advised to embark on diets that are rich in zinc. Zinc nutrition must be administered with moderation and there is a recommended allowance as follows; males above the age of 11 are supposed to take up to 15mg of zinc in a day. Females between the ages of 11 and 50 are supposed to consume up to 12mg of zinc in a day. 15mg is recommended for women over the age of 50 while 19mg will be best for those women who are either expectant or breastfeeding.

People looking at practicing the zinc nutrition must know the recommended sources of zinc. These sources include foods that are rich in proteins such as oysters, lamb, pork, beef, chicken, fish, peanut butter, legumes, and dairy products. It is important to know that foods such as vegetables and fruits may not contain the required zinc. People with a zinc deficiency will exhibit a number of symptoms that include hair loss, low appetite, retarded growth, and loss of taste as well as the sense of smell. These people will also loose weight and since their immunity is low, they will be prone to attacks by different diseases. Females who lack zinc will exhibit slow sexual maturity and in many cases, dwarfism is a resulting factor. Adolescents will experience delayed puberty and their skin will be rough.

In many cases, people with a zinc deficiency are prone to pneumonia attacks and their fingers will bear white spots. They will also have macular degeneration and their collagen will be reduced. Zinc deficiency has also been linked to stretch marks, short stature, strong body odors, paranoia, anorexia, depression, impotence, cataracts, and optic neuritis. Those who consume zinc excessively will suffer from abdominal cramps, vomiting and diarrhea and that is why moderation is vital. Zinc nutrition must therefore be taken seriously if people are to stay clear of these life-threatening defects. It is important to stay off alcohol as it lowers the zinc levels in the body. Milk is also known to curtail zinc absorption in the body and so people must go low on its consumption.

Zinc nutrition benefits include increased brain activity, low cases of common cold infections, healthy skin, improved appetite, and mood among others.


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