Zinc(Zn)

Zinc(Zn)

Definition: Zinc(Zn) is an essential trace mineral that plays a vital role in numerous biological functions, including immune system performance, wound healing, DNA synthesis, and cell division. It is also crucial for the proper functioning of over 300 enzymes in the human body.

Importance of Zinc

• Immune Function: Zinc is critical for the development and function of immune cells, helping the body fight off infections and diseases.
• Wound Healing: It plays a key role in skin health and the healing process by supporting cell growth and repair.
• Protein Synthesis: Zinc is involved in protein synthesis and is necessary for the structural integrity of proteins.
• DNA Synthesis: It is essential for DNA synthesis, which is vital for cell division and growth.
• Taste and Smell: Zinc is important for maintaining senses of taste and smell.

Dietary Sources

Zinc can be found in a variety of foods:

• Meat: Beef, pork, and lamb are excellent sources.
• Seafood: Particularly oysters, which are one of the richest sources of zinc.
• Nuts and Seeds: Pumpkin seeds, cashews, and almonds contain significant amounts.
• Legumes: Chickpeas, lentils, and beans provide zinc but also contain phytates that can inhibit absorption.
• Dairy Products: Milk, cheese, and yogurt are good sources.
• Whole Grains: Whole grains like oats and quinoa also contribute to zinc intake.

Deficiency and Toxicity

• Deficiency: Zinc deficiency can lead to a weakened immune response, delayed wound healing, hair loss, diarrhea, and growth retardation in children. Severe deficiency can result in acrodermatitis enteropathica, a rare genetic disorder affecting zinc absorption.
• Toxicity: Excessive zinc intake can cause toxicity, leading to symptoms such as nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches. Chronic high intake can interfere with copper absorption.

Conclusion

Zinc is an essential mineral crucial for various physiological functions, including immune response and wound healing. A balanced diet that includes zinc-rich foods is important for maintaining optimal health.

References

1. National Institutes of Health. “Zinc – Fact Sheet for Health Professionals.” Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
2. Prasad AS. “Zinc: Role in Immunity, Oxidative Stress, and Chronic Inflammation.” Nutrition Reviews. 2008; 66(10): 507-520. Available from: https://doi.org/10.1111/j.1753-4887.2008.00102.x
3. Wessels I, et al. “Zinc as a gatekeeper of immune function.” Nutrients. 2017; 9(12): 1286. Available from: https://doi.org/10.3390/nu9121286