One of the micronutrients required for the body to operate properly is zinc. Micronutrients are substances whose daily needs do not exceed 100 milligrams. Zinc shortage can have serious health repercussions, even if the recommended daily intake is not very high.
The recommended daily intake of zinc is between 8 and 11 milligrams, with the precise amount varying based on age and gender.
Zinc’s characteristics
The vast array of roles zinc performs for humans is proof of its importance. Excessive or insufficient amounts of this element might be harmful. A zinc deficiency can result in abnormalities of vital physiological processes since zinc is an essential component of many enzymes or their activator, influences the production of DNA, RNA, and hormones, and is involved in the metabolism of proteins, carbohydrates, and lipids.
It is a microelement that is advantageous to the skeletal, neurological, circulatory, and immunological systems and is required for average growth and development. It is in charge of maintaining the proper amounts of insulin since it affects bone mineralization and the operation of internal organs like the pancreas. It boosts immunity, guards against the flu and colds, helps treat depression and schizophrenia, and controls blood pressure.
Moreover, zinc strengthens nails, hair, and skin. It also promotes wound healing, helps treat acne, enhances vision, and acts as an antioxidant to stave off free radical damage. Zinc plays a role in spermatogenesis in men, which determines the proper number and quality of sperm. While it controls the women’s menstrual cycle, it also guards against prostate disorders.
Sources of zinc in food
Meat, cream cheese, legumes, buckwheat, almonds, sunflower, and pumpkin seeds, as well as whole-grain cereals, are good providers of zinc. Rice, oysters, fish, and eggs have slightly lower zinc content. Compared to animal products, zinc assimilability, or availability to the body, ranges from 15% to 60% higher. Plant items have a lower bioavailability because they contain fiber, phytates (found in grain goods), and oxalates, which combine with zinc to generate compounds that are difficult for the body to absorb.
Alcohol, copper, calcium, non-haem iron (found in plant products), and other substances all hinder the absorption of zinc. The body may assimilate zinc at a rate of 15% to 60%, which is higher than that of animal products. Compared to animal products, zinc assimilability, or availability to the body, ranges from 15% to 60% higher.
- vegetables (legumes, lettuce, tomato, parsley, and cabbage)
- Rice with seeds (quinoa, wheat germ, pumpkin, and wild rice)
- Mushrooms, including oyster, shiitake, and chanterelle mushrooms
- Meat and seafood
Plant items have a lower bioavailability because they contain fiber, phytates (found in grain goods), and oxalates, which combine with zinc to generate compounds that are difficult for the body to absorb. Alcohol, non-haem iron (found in plant products), copper, calcium, and other substances all hinder the absorption of zinc.
The significance of zinc in the human body
Zinc is involved in many different metabolic pathways in human cells and is necessary for the proper operation of all living things. The human body has two to three grams of zinc, of which skeletal muscle and bone contain roughly two thirds and seventy-seven percent, respectively, of the total zinc concentration.
Zinc is present in the heart in 0.4% and blood plasma in 0.1%, respectively. Zinc inadequacy can result from low food intake, impaired absorption, or excessive loss of zinc.
Diabetes and zinc
Regular consumption of this mineral has been demonstrated to help lower blood glucose levels during fasting and after meals, as well as lower the concentration of glycated hemoglobin, a crucial marker for the diagnosis of diabetes. Additionally, zinc may help lower several markers of inflammation, which may also have an effect on the onset of this chronic illness.
Zinc is an essential component that promotes insulin sensitivity and stimulates insulin production, and it plays a critical role in maintaining normal blood glucose levels. The b cells in the pancreas, which also contain zinc, are in charge of secreting insulin. It combines with insulin to produce complexes known as hexameters, which are made up of two zinc ions and six insulin molecules.
Following a meal, blood glucose levels increase, stimulating b cells to release insulin.
A fascinating study is about water to drink. According to research conducted on animals, a zinc shortage leads to reduced insulin secretion and activity, which in turn reduces glucose absorption and increases glucose tolerance. Additionally, it may result in liver damage linked to the destruction of β-cells. They indicate an increased incidence of diabetes in places where groundwater has low levels of zinc.
Zinc and glucose while fasting:
- 29 treatments examined the impact of zinc on fasting glycemia; 20 of these studies utilized zinc as a single component, while 9 of them combined zinc with another supplement.
- Analysis showing that zinc supplementation was the only component resulted in a significant drop in fasting blood glucose readings. Comparing the weighted mean difference to the control group, it was -13.26 mg/dL.
- Moreover, fasting blood glucose decreased by 16.42 mg/dL in the participants who took zinc along with other supplements.
- The meta-analysis came to the overall conclusion that consuming zinc helps reduce fasting glucose by 14.15 mg/dL.
Glycemia after meals compared to zinc
- Seven treatments, comprising one study that combined zinc with an extra supplement and six trials that utilized zinc as a single agent, reported on the effect of zinc on glycemia two hours after a meal.
- When zinc was given alone, postprandial glycemia was considerably decreased by 39.87 mg/dL.
- An extra supplement containing zinc was found to reduce postprandial glycemia by an average of 19.70 mg/dL.
- Glycemic control was found to be greatly improved by zinc supplementation. It was demonstrated to cause a statistically significant drop in postprandial glycemia (-36.85 mg/dl) and fasting glucose (-14.15 mg/dl).
- The glycated hemoglobin assay is the laboratory counterpart of long-term glycemic management; once more, zinc supplementation proved beneficial since it causes a -0.55% drop in glycated hemoglobin. A high concentration of C-reactive protein is another cardiovascular risk factor, along with high glycemia; consuming zinc reduced CRP levels by -1.31 mg/dL.
Reasons for a zinc shortage
A poor diet is the main cause of zinc deficiency, thus maintaining a healthy, balanced diet is crucial. The reduced absorption of zinc resulting from gastrointestinal tract disorders (celiac disease, inflammatory bowel disease, protracted diarrhea, pancreatitis) may also be linked to zinc insufficiency.
It is also more prevalent in those who require it, such as athletes, expectant mothers, the elderly, those with impaired renal function, those with compromised immune systems, and those with severe burns.
Signs of a zinc shortage
White patches on the nails, deteriorating skin, and hair loss are common signs of zinc insufficiency. Skin becomes dry and prone to acne breakouts, hair weakens, and nails become more brittle and fragile. It could be accompanied by delayed puberty and stunted growth, appetite loss, problems with taste and smell, and poor wound healing. Long-term zinc deficiency speeds up aging, raises the risk of infections, and reduces immunity.
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Signs of having too much zinc
We are not at risk of consuming too much zinc if our diet is the only source. Long-term usage of zinc supplementation carries this danger. Prolonged increased zinc levels can lead to profuse perspiration, lightheadedness, hallucinations, and a metallic taste in the mouth. Abdominal pain, nausea, vomiting, intestinal irritation, headache, weakness, and diarrhea are the typical signs of an excess of zinc.
Be aware that zinc inhibits the absorption of copper and can cause copper insufficiency, which increases the risk of anemia, high levels of LDL (bad cholesterol), and decreased levels of HDL (good cholesterol).
Remember that our bodies can suffer greatly from both an overabundance of zinc and a zinc shortage. The good news is that because zinc absorption is hormonally regulated and fluctuates based on whether our body now requires extra zinc resources, zinc overdoses are extremely rare. Thus, taking excessive amounts of zinc as food supplements is the major way that an overdose of zinc happens.
Copper and zinc are at odds
We are increasingly questioned about whether or not to advise zinc supplementation for those with diabetes or those at risk because zinc is necessary for sustaining normal blood glucose levels. Recent years have seen a large number of studies conducted in this field. Even though a large number of them support the advantages of zinc supplementation for diabetes patients, further research is necessary in this field.
especially considering that both an excess and a shortage of zinc can be harmful to human health. Copper shortage is brought on by the regular consumption of zinc supplements, which lowers copper availability. Anemia, elevated levels of total cholesterol and the so-called bad LDL cholesterol, and lowered levels of the so-called good HDL cholesterol can all result from copper deficiency. As a result, supplementing ought to be done following a medical consultation.
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