There are about two grams of zinc in the body where it is highly concentrated in the hair, skin, eyes, nails and testes. It is a constituent of many enzymes involved in mertabolism.

Zinc is a precious mineral. Our need for this mineral is small but its role in growth and well-being is enormous, starting before birth. It is needed for healthy skin and hair, proper healing of wounds, successful pregnancies and male virility. It plays a vital role in guarding against diseases and infection. It is needed to transport vitamin A to the retina. There are 156 enzymes that require zinc for their functioning. It has long been known that growth and sexual maturity depend on zinc.

The main dietary sources of zinc are milk, liver, beans, meat, whole grains, nuts, and seeds. The recommended dietary allowance of zinc is 15 mg. daily. Deficiency can result in weight loss, skin diseases, loss of hair, poor appetite, diarrhoea and frequent infection. Those suffering from rheumatoid arthritis may have a zinc deficinecy. Heavy drinks lose a lot of zinc in their urine.

Zinc is one of the minerals men should never be without. and has such a wide application in human health that everybody should ensure that they obtain enough of this humble trace element.

Zinc is required for

It is necessary for a healthy immune system, and is also of use in fighting skin problems such as acne, boils and sore throats. It is further needed for cell division, and is needed by the tissue of the hair, nails and skin to be in top form. Zinc is further used in the growth and maintenance of muscles.

Children, for normal growth and sexual development also require zinc.

It also seems as if zinc helps to control the oil glands, and is also required for the synthesis of protein and collagen - which is great for wound healing and a healthy skin.

Deficiency of zinc

There is a shortage of zinc in many people's diet, since zinc is destroyed in the milling process and is also lost in cooking. A deficiency will result in an under-performing immune system, open to infections, allergies, night blindness, loss of smell, falling hair, white spots under finger nails, skin problems, sleep disturbances etc.

Men with zinc shortage may have a problem with fertility, while women may experience irregular periods. Children with too little zinc may have stunted growth and slow sexual maturity.

With too little in the body, the sense of smell might suffer, as well as your sense of taste.

Dosage

The dosage is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

In the case of microelements, such as trace elements, the amounts are very small, yet they are still important.

Toxicity and symptoms of high intake

Elevated intake of zinc (1- 2 gram per day) over an extended period can actually harm your immune system instead of assisting it. Intake of zinc should be kept to under 100 mg per day as larger amounts may result in nausea, diarrhea, dizziness, drowsiness and hallucinations.

If you wish to take a zinc supplement, rather take it at night on an empty stomach, as zinc can interfere with the absorption of other minerals such as copper and iron. In a multi-vitamin situation, make sure that the zinc and iron is nearly in the same amounts.

Large intakes of zinc can cause nausea and diarrhea

Best used with

A good combination in nutrition would be adequate levels of copper, calcium, phosphorous, selenium, vitamin A, B6 and E.

When more may be required

Men should always ensure enough zinc in their diets, since the health of their prostate gland is linked to zinc. Zinc is needed to manufacture testosterone and a shortage may induce a low sperm count, loss of libido and other emotional problems. Zinc may also be helpful in fighting infection and inflammation of the prostate gland in older men. It is lost on ejaculation, since sperm needs this mineral to swim towards the egg.

If a women is taking a birth control pill, or receiving hormone replacement therapy, extra zinc may be indicated, and all vegans and vegetarians should also consider their zinc intake, as well as people suffering from psoriasis and women while pregnant or lactating.

People consuming large amounts of alcohol may also be at risk of lowered zinc levels

Enemy of zinc

Meat is a better source of zinc as certain whole grains contain phytic acid, which binds to zinc, making it un-absorbable and zinc is also lost through excessive sweating.

Other interesting points

Sucking zinc tablets may help with fighting a cold, although some people experience nausea from sucking these tablets.

Food sources of zinc

Great sources are found in muscle meat, poultry, fish and seafood, while grains, nuts, eggs, seeds and brewer's yeast also supply good quality zinc.