Zinc

Zinc’s presence in the human body is 2-3 g in total. High concentrations can be found in the pancreas, eyes (iris and retina), bones, liver and hair, as well as in the male sex organs.
The zinc consumption rate depends on the type of food, as well as its ingredients and amounts to approximately 30%. When less zinc is ingested, the absorption rate may increase up to 85% and at the same time losses through the skin and urine are reduced.
Fever, infections, kidney diseases and inflammatory bowel disease lower the body’s zinc levels.

Functions in the Body

  • Activates and accelerates enzyme activity
  • Strengthens the immune system
  • Regulates metabolic processes
  • Supports normal growth
  • Is involved in human reproduction and foetus development
  • Aids in bone formation and wound healing

Deficiency Symptoms

  • Susceptibility to infectious diseases
  • Delayed wound healing
  • Diarrhoea
  • Loss of appetite, diminished sense of taste
  • Changes in the skin’s appearance (on the tips of fingers and toes, around the mouth)
  • Hair loss
  • Growth disorders

Overdose

High zinc intake can lead to the development of digestive disorders, nausea and vomiting, headaches and circulatory disorders.

Interactions

+ Organic acids such as lemon acid, apple acid and lactic acid promote zinc absorption
– Phytic acid (as in whole grain cereals) binds to zinc. Zinc’s availability is also hindered by high calcium, cadmium or copper content. Casein (milk protein) reduces zinc absorption.

Sources

Meat, milk products, cheese, fish, seafood, kernels and seeds

Recommended Daily Amounts

(male/female)
Young people 10 mg / 7 mg
Adults 10 mg / 7 mg
Adults 65 years old and over 10 mg / 7 mg

«5 a Day» helps you in meeting your body’s daily mineral and trace elements requirements.

The following foods provide 8 mg of zinc, which help meet the body’s daily requirement:
195 g of sugar peas, or 530 g of porcini mushrooms, or 880 g of pumpkin or soybean sprouts, or 1,3 kg of corn, apples or spinach.