Zinc or zinc

The zinc (also know as zinc) is considered a trace mineral, which means that we only find between 2 and 3 mg. of this mineral in an adult person. However, we find it in all the cells of our body.

It is characterized by being a micromineral, which actively participates in more than 200 chemical reactions (at the cellular level), in addition to being involved in the vast majority of our body's systems of both maintenance and body regulation. In fact, it stands out for being a mineral that has more functions than any other trace mineral, being part of more than 80 enzymes.

Zinc functions

  • It is part of more than 80 enzymes, being the trace mineral that has more functions.
  • Participate in a large number of chemical reactions.
  • It favors the production of lymphocytes, acting on the immune system.
  • Involved in the synthesis of DNA and RNA.
  • Activate certain hormones
  • It helps in the correct maintenance of the structure of the cells.
  • Essential in the formation of insulin.
  • Basic in the formation of many proteins.
  • Very important in reproduction and fertility. Not in vain, it is essential for the correct development of both the testicles and the ovaries.
  • Acts in the correct functioning of both taste and smell.

Benefits of zinc

In addition to the zinc functions indicated in the previous section, it also provides the following benefits:

  • Fundamental to good sperm health.
  • It keeps the nails, skin and hair in good condition.
  • It helps in the correct healing of wounds.

Recommended daily amounts of zinc

Age

(mg / day)

0-6 months

4,0

7 months - 3 years

5,0

4-6 years

6,5

7-10 years

7,0

11-14 years

9,0

From 15 years (men)

9,5

From 15 years (women)

7,0

Lactation

13,0

Deficiency symptoms of zinc deficit

The deficit of zinc can cause:

  • Hypogonadism and alteration of sexual characteristics.
  • Male infertility
  • Hair loss.
  • White spots on the nails.
  • Acne, psoriasis or eczema.
  • Alterations in growth.
  • Diarrhea.
  • Anemia or fatigue.
  • Decreased immune system.

Foods richer in zinc

Here are the main ones zinc sources:

Cheddar cheese

4.0 mg

Beef Stew

3.9 mg

Wholemeal bread

1.9 mg

Eggs

1.5 mg

Chicken

1.2 mg

White bread

0.8 mg

Milk

0.5 mg

White fish

0.5 mg

Potatoes

0.2 mg

Who may need zinc supplements

Mainly pregnant women, given that the fetus needs this micro mineral for its proper development, and vegetarians, since vegetables tend to bind zinc and not be easily absorbed by our body.

Therapeutic uses of zinc

  • Help in the prevention and treatment of problems and disorders of the prostate.
  • Useful when fighting acne in the youngest.
  • Improves and relieves rheumatoid arthritis.
  • Combined with vitamin C helps strengthen the immune system.

Image | pietroizzo This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesMinerals

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