Zinc is one of the micronutrients without which our body can not function properly. Although its minimum intake is only 5 mg per day, an inadequate diet can lead to a deficiency of zinc in the body. Find out what processes are needed for this element and how to recognize the first signs that the body is not enough.
Properties of zinc
Zinc plays many important functions in our body. This is due to the fact that it is present in the structure of about 200 different enzymes. So if we do not supply the right amount of zinc, many processes do not work properly or are slowed down. An adult person should consume at least 5 mg of zinc per day, but it is recommended that its amount should be significantly higher and be 15-20 mg.
Zinc is an element very important for the skin, hair and nails. Its deficiencies result not only in the deterioration of skin condition, but also in poor wound healing. This is also due to the fact that this micronutrient regulates the concentration of vitamin A. Thanks to this, zinc helps to heal acne and ulcers.
In addition, it also works on bones and supports the treatment of rheumatism.
Zinc is involved in the regulation of the work of internal organs – including the pancreas, which affects the proper secretion of insulin.
System zinc regulates the work of the circulatory system – helps stabilize pressure and prevents varicose veins. The element also has a beneficial effect on the immune system.
Zinc sources in the diet
A balanced diet should provide the body with adequate amounts of zinc. Its richest source are wild oysters, which in 100g contain as much as 60-90 mg of this element. These seafoods, however, do not go too often in our diet. What then to replace them? Wheat germs, sesame seeds, pumpkin seeds, cocoa, cashews, sunflower seeds and linseed oil contain a lot of crying. From animal sources, the liver and egg yolk deserve special attention. It is worth noting that the consumption of animal protein supports the absorption of zinc in the small intestine. Lemon acid works similarly.
Zinc deficiency nipples
Due to the fact that zinc supports the immune system, its deficiency results in a decrease in the amount of antibodies and, as a result, a decrease in immunity. The tendency to more frequent infections can be combined with constant feelings of tiredness and concentration disorders.
A visible symptom of zinc deficiency is the deterioration of the condition of hair, skin and nails. Sometimes it is only to dry out, and sometimes there is also acne, psoriasis-like lesions, lice, and even ulcers. Hair falls out, and nails become more fragile. In women who are prone to stretch marks, new lines may appear. Also cuts, even minor ones, heal a bit longer. If the zinc deficiency condition is prolonged, it leads to premature aging.
Interestingly, the lack of zinc also weakens the senses. People who have too little element complain of dry mouth and deterioration of taste, as well as smell, which leads to loss of appetite. The connection of zinc with the metabolism of vitamin A makes its deficiency in the long term can cause blindness.
Lowering the concentration of zinc in the body also results in anemia.
Symptoms of excess zinc
Zinc is difficult to overdose, because its absorption is hormonally regulated and varies depending on whether the body has a deficiency or excess of the element. Zinc overdose usually occurs if it is taken in too large doses in the form of dietary supplements. Appearances are then characteristic of poisoning: nausea and vomiting, abdominal pain, and diarrhea.