Zinc: Basic Info

Many people are aware of the benefits of eating a balanced diet, and taking vitamin supplements in order to obtain sufficient quantities of all vitamins necessary to keep their bodies healthy. What is lesser known to the general public is the significance of maintaining optimal mineral levels. Minerals are obtained through diet only, and are used by many systems in the body to build bones, hormones, and regulate heartbeat (Medline plus). There are two types of minerals, macro minerals and trace minerals. The body requires more macrominerals than trace minerals. (Medlineplus)

Zinc is a trace element that is vital for all forms of life. It is found in cells throughout the body, and primarily supports the immune. It helps prevent the invasion of bacteria as well as virus’s.  A secondary function of zinc in the body that is no less important is its direct role in building proteins and DNA. (Medline plus). Zinc has 3 primary functions, which can be categorized as catalytic, structural, and regulatory. Zinc catalyzes various chemical reactions in the human body, and over 100 individual enzymes rely on zinc to catalyze these reactions. Zinc also plays a structural role in cell membranes; in fact, a lack of zinc in cell membranes can raise the vulnerability of cells to oxidative damage, and can even impair the function of the cell. (Linus Pauling). Zinc’s regulatory role is significant as well. It is known to regulate gene expression as well as play a role in cell signaling, which affects hormone release and nerve impulse transmission.

Zinc is also essential in human bone growth and development, as is evidenced by the prevalent of bone retardation caused by zinc deficiency. Zinc has a direct stimulatory effect on bone formation and mineralization. (Yamaguchi 1998) Zinc stimulates protein synthesis in osteoblastic cells, (which create bone) and also inhibits osteoclast-like cell formation, which prevents bone resorption. Zinc also plays a role in bone mass preservation. (Yamaguchi 1998). Zinc plays a critical role in muscle development, in fact a compound called zinc finger motif provides structure and helps stablize various proteins. This is especially important during periods of growth and development including strength training phases, pregnancy, and adolescence. Zinc, copper, and other minerals work together to support the growth of muscle tissue and cell division.

           

The total amount of zinc required by the body to prevent deficiency varies with age. The National Institute of Health provides recommended quantities for this.

Life Stage	Recommended Amount
Birth to 6 months	2 mg
Infants 7–12 months	3 mg
Children 1–3 years	3 mg
Children 4–8 years	5 mg
Children 9–13 years	8 mg
Teens 14–18 years (boys)	11 mg
Teens 14–18 years (girls)	9 mg
Adults (men)	11 mg
Adults (women)	8 mg
Pregnant teens	12 mg
Pregnant women	11 mg
Breastfeeding teens	13 mg
Breastfeeding women	12 mg

http://ods.od.nih.gov/factsheets/Zinc-QuickFacts/

The best way to maintain optimum mineral levels is to eat a wide variety of foods, however, certain circumstances require minerals to be supplemented into the diet through pills or shakes. (Medline Plus) Some foods that provide ample quantities of zinc include, meat, poultry, seafood, fortified breakfast cereals, nuts, dairy and beans.

Food	Serving	Zinc (mg)
Oysters	6 medium (cooked)	76.3
Crab, Dungeness	3 ounces (cooked)	4.7
Beef	3 ounces* (cooked)	6.0
Pork	3 ounces (cooked)	2.2
Chicken (dark meat)	3 ounces (cooked)	1.8
Turkey (dark meat)	3 ounces (cooked)	3.8
Yogurt, fruit	1 cup (8 ounces)	1.8
Cheese, cheddar	1 ounce	0.9
Milk	1 cup (8 ounces)	1.8
Cashews	1 ounce	1.6
Almonds	1 ounce	1.0
Peanuts	1 ounce	0.9
Beans, baked	1/2 cup	1.8
Chickpeas (garbanzo beans)	1/2 cup	1.3

*A three-ounce serving of meat is about the size of a deck of cards.

Taken from:

http://lpi.oregonstate.edu/infocenter/minerals/zinc/index.html#function

People who are prone to Zinc deficiency are vegetarians and vegans, women who are pregnant or lactating, older infants who are purely breastfed, people with sickle cell disease and alcoholics. These people should consult a doctor to learn how to properly supplement zinc intake.

Citations:

Yamaguchi. (1998). Role of zinc in bone formation and bone resorption. The   Journal of Trace Elements in Experimental Medicine, 11(2), 119-135. doi: 10.1002/(SICI)1520-