Zinc (Zn++)

ExRx.net > Nutrition > Micronutrients > Mineral

Functions required to produce enzymes necessary for digestion cell division, growth, and repair (healing) helps immune system function properly plays role in acuity of taste and smell Deficiency wounds slow to heal loss of taste/appetite stunted growth and sexual development in children Good Sources Natural beef, chicken liver seafood fish, shellfish milk and dairy products eggs whole grains legumes, peas nuts Food Quantity mg Yogurt, low-fat 8 oz 1.5 Lentils, boiled 1 cup 2.5 Turkey, dark meat, roasted 3.5 oz 4.4 Peanuts 1 oz 0.9 Beef, ground round steak 3.5 oz 5,6 Artificial wheat germ fortified cereals Recommended Daily Allowances (RDA) Males (11 yrs. and older) 11 mg 15 mg Females (11 yrs. and older) 8 mg 12 mg Pregnant females 30 mg Lactating females 15 mg Children 10 mg Infants 5 mg Varied values reflect different references Tolerable Upper Intake Levels (UL) Adults (19 to 50 yrs) 40 mg Intakes above UL may lead to negative health consequences. Supplementation Not generally recommended except by a doctor for the few people who have low zinc levels. Zinc compounds are used as an active ingredient in nasal spray and throat lozenges to decrease the duration and severity of the common cold. Excessive zinc (50 mg / day or more) interferes with copper absorption Zinc lozenges for prolonged periods (>6-8 weeks) is likely to result in copper deficiency. High dosages of Iron supplements (38-65 mg/day) but not dietary levels of iron may decrease zinc absorbstion When taken with food, supplemental iron does not appear to inhibit zinc absorption. Iron-fortified foods have no effect on zinc absorption Notes Zinc is primarily (95%) found in muscle, bone, skin, and hair. Only 5% is labile and accessible in liver and plasma. Plasma zinc is 99% bound albumin (80%), a-2 macroglobulin (15%), and other low-molecular-weight proteins. Metallothioneins (type of intracellular monomeric polypeptides) bind zinc and act as homeostatic modulators of zinc availability Serum concentrations of zinc decrease sharply in inflammation.