Zinc is one of the most important trace elements in our diet. Along with vitamin C, it is also a vital protector of the immune system and an essential mineral for the structure and function of all cell membranes.

Adequate levels of zinc are necessary for proper immune function, which means that even a small deficiency can result in an increased susceptibility to infection. The adult body contains about 2-3g of Zinc, the highest concentration is in the muscles.

Functions of Zinc:

Essential for growth, Involved in over 200 enzymic reactions, Vital for immune function, Essential for genetic transcription and metabolism of nucleic acids, Necessary for cell membrane structure and function, Necessary for healthy skin and intestinal lining, Necessary for eye health, Has antioxidant activity, Important for the prostate gland, Important for sperm production, Important for hormonal activity, required for prostaglandin synthesis, Involved in the storage of insulin in the pancreas, Important for the metabolism of proteins, carbohydrate & fats, Important for the production of energy, Involved in detoxification, Necessary for vitamin A metabolism, Necessary for the synthesis of collagen, Involved in the mechanism of taste and smell, Required for efficient wound healing, Prevents cancer

Food sources of Zinc include:

Fresh oysters, Sesame seeds, Pumpkin seeds, Ginger root, Crab, Pecans, Brazil Nuts, Cheddar cheese, Beef, Whole wheat, Rye, Oats, Peanuts, Lima beans, Almonds, Walnuts

Conditions related to poor absorption of Zinc:

Celiac Disease, Diarrhoea, Excess intake of calcium, Excess intake of Iron, Inflammatory bowel disorders, Liver disease, Low stomach acid, Pancreatic insufficiency, Poor blood sugar balance

Clinical deficiency symptoms:

Connective tissue disorders, Delayed wound healing, Depression, Growth retardation, Impaired glucose, Impotence, Infertility, Malabsorption syndromes, Night blindness, Rheumatoid arthritis, Unusual hair loss

Zinc Deficiency high-risk groups include:

Smokers
Heavy drinkers
Some vegetarians
People with long-term illness

Recommended daily allowance for Zinc

US RDA: 15mg

EU RDA: 15mg