Zinc is a mineral that performs many important functions in the body. Because the human body cannot make zinc on its own, we must take it in food or food supplements.
This article explains everything you need to know about zinc, its effects, and the symptoms of the deficiency, the recommended daily dosage, and possible side effects of its excessive intake.
What is zinc?
Zinc is one of the essential nutrients and minerals, which means that the human body cannot produce it or store it in stock.
For this reason, its constant supply in the diet is necessary.
Zinc is important for several different processes in the human body and is involved, for example, in:
- gene expression
- enzymatic reactions
- proper functioning of the immune system
- protein synthesis
- DNA synthesis (deoxyribonucleic acid)
- wound healing
- growth and development
Zinc in its original form can be found in many foods of plant and animal origin.
Food manufacturers also often add zinc in synthetic form to their products, such as breakfast cereals or flour.
In addition to food sources of zinc, there are also several dietary supplements with zinc.
However, you should only take these supplements with the consent of your doctor.
Because zinc is very important for the immune system’s proper functioning, it is also added to some medicines, such as nasal sprays to release a stuffy nose (decongestant) or lozenges or cough drops.
Summary: Zinc is an essential mineral that our body cannot produce and must ingest in food or the form of food supplements. It is necessary for the proper growth and development of the body, for the proper functioning of the immune system, for the production of DNA, and performs several other functions like improve potency or you can use Fildena 100 or Fildena 150.
Food sources of zinc
Zinc is found in its natural form in many foods of plant and animal origin, so most people who usually eat do not have a problem ensuring a sufficient zinc supply in their diet.
The richest food sources of zinc include:
- Seafood: oysters, crabs, mussels, shrimps or lobsters
- Meat: beef, pork, lamb, and bison
- Poultry: turkey or chicken
- Fish: sardines, salmon, sole, plaice
- Legumes: lentils, beans, chickpeas, etc.
- Nuts and seeds: pumpkin seeds, cashew nuts, hemp, etc.
- Dairy products: milk, yogurts or cheeses
- Cereals and cereals: oats, Chilean carrots, brown rice, etc.
- Some vegetables: peas, asparagus, or kale
Foods of animal sources, such as meat or seafood, contain large amounts of zinc in an easily absorbed form for the body.
In contrast, zinc from plant origin foods, such as legumes or cereals, is much worse absorbed because some other substances in plants prevent it from being absorbed in the digestive tract.
In addition to the foods mentioned above, which are a natural source of zinc, some food companies also add zinc to their products, particularly cereals or flour.
Summary: Natural food sources of zinc include, for example, seafood, meat, or dairy products, but also foods of plant origin, such as legumes, nuts, or certain vegetables.
Zinc overdose and recommended dosage
Just as zinc deficiency can cause health problems, zinc can also be overdosed, which has several side effects.
The most common cause of zinc overdose (poisoning) exceeds the permitted daily dose of zinc supplements, which can manifest as acute and chronic symptoms.
Symptoms of zinc overdose include, but are not limited to:
- nausea and vomiting
- loss of appetite
- abdominal cramps
- reduced function of the immune system
- reduced concentration of “good” HDL cholesterol in the blood
Zinc overdose can paradoxically cause a lack of other nutrients.
For example, chronic overuse of zinc supplements impairs copper and iron absorption and can cause them to be deficient.
In one study, which lasted ten weeks, a reduction in copper levels in the body was found in people who took only slightly higher than the recommended daily doses of zinc (60 mg per day).
Daily recommended dose of zinc.
To avoid zinc poisoning, do not take any supplements with this mineral without your doctor’s prior consent and ensure that all zinc is supplied only with food.
The recommended daily dose of zinc (ODD) for adult men is 11 mg and for adult women 8 mg.
Pregnant and breastfeeding women should consume 11 and 12 mg of zinc, respectively, daily.
If you do not have a disease that worsens or disrupts the absorption of zinc in the digestive tract, all you need to cover the daily recommended dose of zinc is food.
The maximum tolerable amount of zinc is about 40 mg per day.
However, this does not apply to people with chronic zinc deficiency (for example, due to various diseases or genetic disorders), who often have to take higher amounts of dietary supplements prescribed by a doctor.
If you are taking zinc supplements, only those containing zinc in the form of zinc citrate or zinc gluconate.
These forms of zinc are best absorbed. On the other hand, avoid a zinc oxide supplement, from which the body absorbs zinc very poorly.
Summary: Zinc poisoning is manifested by diarrhea, headaches, abdominal cramps, and decreased immunity. Most people can only cover the recommended daily dose of zinc with food.
What do you take apart from the article?
Zinc is a primary mineral that we need for DNA synthesis, the proper functioning of the immune system and metabolism, the appropriate growth and development of the body, and wound healing.
It also helps reduce inflammation and the risk of certain diseases.
The recommended daily dose of zinc is 11 mg (for adult men use Fildena 120 or vigora 100 for impotency) and 8 mg (for adult women). Most people only need to eat food to cover this zinc and do not need to take any zinc supplements.
In contrast, seniors or people with diseases that interfere with zinc absorption may suffer from zinc deficiency.
In this situation, your doctor may suggest taking zinc supplements.
However, as zinc supplements can have serious side effects and cause zinc poisoning symptoms, it is necessary not to exceed the maximum permitted daily dose of the supplement and take zinc supplements only on the prior advice of a doctor.