Zinc

Functions

Zinc is an essential trace mineral that functions in over 200 enzymatic reactions in the body, including the production of genetic material, cell division, as an anti-oxidant, as a part of cell membranes. It is also one of the most important nutrients for the immune system. Zinc is also necessary for the secretion, synthesis and utilization of insulin plus a host of other hormones. It is essential for normal skin function and as a part of the detoxification system.

Uses

Alcoholism, diabetes, cardiovascular disease, HIV, eating disorders, eye problems, premenstrual syndrom, impotence, decreased immunity, bone disease.

Deficiency

Deficiency is fairly common because it is so easily lost from the body. Symptoms include eczema of the face and hands, hair loss, mental apathy, defects in the reproductive organs, delayed sexual maturation, menstrual irregularities, decreased growth rate and impaired mental development. There may be anemia, poor appetite, nerve damage, increased infections, delayed wound healing, impotence.

Antagonists

Zinc absorption may be inhibited by phytates, oxalates, food additives such as EDTA as well as textured veggie protein.

Dose

RDA for Zinc

Maintenance-15 mg

Pregnancy-30 mg

Breastfeeding -25 mg

Preventive-25 mg

Therapeutic-40-50 mg

Co-factors

Vitamin B6 is required for absorption and transport of zinc.

Sources

Oysters, meat, eggs, seafood, vegetables, dairy, fruits, grains, legumes, seeds (esp. pumpkin seeds).

Milligrams in:

Grains (1 cup dry)

Soy meal 14.0

Hard wheat berries 6.9

Soft wheat berries 5.4

Wheat bran 5.7

Buckwheat groats 3.9

Millet 3.6

Rice bran 3.1

Whole wheat flour 2.9

White flour 0.8

Brown rice 2.4

Oatmeal 2.4

White rice 1.2

Corn meal 2.1

Vegetables (1 cup)

Spinach (cooked) 1.3

Sweet corn 0.7

Spinach (chopped/raw) 0.5

Onion 0.5

Legumes (1 cup cooked)

Black-eyed peas 3.0

Green peas 2.1

Garbanzo beans 2.1

Lentils 2.1

Lima beans 1.7

Peanut butter (1 tbs.) 0.5

Peanuts (1 tbs.) 0.3

Milk (1 cup) 0.9

Ice cream (1 cup) 0.6

Cheddar cheese (1 slice) 0.5

Egg (1 egg, Zn mostly in yolk) 0.5

Brewer's yeast (1 tbs.) 0.4