Why You Need Zinc and How to Get It

Why You Need Zinc

Zinc is an essential mineral that plays a role in many important bodily functions, including:

* Immune function: Zinc is necessary for the proper functioning of the immune system. It helps to protect the body from infection and disease.

* Wound healing: Zinc is involved in the formation of new skin and blood vessels, which is necessary for wound healing.

* Metabolism: Zinc is essential for the metabolism of carbohydrates, proteins, and fats. It helps the body to convert food into energy.

* Growth and development: Zinc is necessary for proper growth and development in children and adolescents. It helps to build strong bones and muscles.

* Reproduction: Zinc is essential for reproductive health in both men and women. It helps to produce sperm in men and eggs in women.

How to Get Zinc

Zinc is found in a variety of foods, including:

* Red meat: Beef, pork, and lamb are all good sources of zinc.

* Poultry: Chicken and turkey are also good sources of zinc.

* Seafood: Fish and shellfish are excellent sources of zinc.

* Nuts and seeds: Nuts and seeds, such as almonds, cashews, and pumpkin seeds, are good sources of zinc.

* Legumes: Beans, lentils, and chickpeas are good sources of zinc.

* Whole grains: Whole grains, such as brown rice and oatmeal, are good sources of zinc.

If you are unable to get enough zinc from your diet, you may need to take a zinc supplement. Zinc supplements are available over the counter at most drug stores.

Zinc Deficiency

Zinc deficiency is rare in developed countries, but it can occur in people who have certain medical conditions, such as:

* Malabsorption syndromes: Conditions that affect the absorption of nutrients, such as celiac disease and Crohn's disease, can lead to zinc deficiency.

* Alcoholism: Alcohol can interfere with the absorption of zinc.

* Sickle cell anemia: People with sickle cell anemia are at risk for zinc deficiency.

* Vegetarianism and veganism: People who follow a vegetarian or vegan diet may not get enough zinc from their diet if they do not eat fortified foods.

Symptoms of zinc deficiency can include:

* Loss of appetite: Zinc deficiency can lead to a loss of appetite and weight loss.

* Skin problems: Zinc deficiency can cause skin problems, such as acne and eczema.

* Diarrhea: Zinc deficiency can cause diarrhea.

* Immune system dysfunction: Zinc deficiency can weaken the immune system and make people more susceptible to infection.

* Growth and development problems: Zinc deficiency can lead to growth and development problems in children and adolescents.

* Reproductive problems: Zinc deficiency can cause reproductive problems in both men and women.

Zinc toxicity

Zinc toxicity is rare, but it can occur if you take too much zinc from supplements or fortified foods. Symptoms of zinc toxicity can include:

* Nausea: Zinc toxicity can cause nausea and vomiting.

* Headache: Zinc toxicity can cause headache.

* Dizziness: Zinc toxicity can cause dizziness.

* Muscle weakness: Zinc toxicity can cause muscle weakness.

* Diarrhea: Zinc toxicity can cause diarrhea.

If you think you may have zinc toxicity, you should stop taking zinc supplements and talk to your doctor.