COLD AND FLU season or not, zinc is important.
Most commonly known for its ability to shorten a cold, zinc has many other health benefits, including wound healing and cell production support, says Kristen Lorenz, R.D., owner of KLL Nutrition. It plays a major roll in immunity, physical development, and even in the ability to taste food.
Below, dietitians explain all there is to know about zinc, what foods contain it, how to know if you’re deficient, and whether or not to try supplementation.
What is zinc? Zinc is known as an essential trace mineral—meaning we only need a tiny amount of it for our bodies to reap its benefit. We only need about 11 grams. That need is partially dependent on what’s going on in your life, though. Zinc plays a crucial role in multiplying cells, so it’s needed in times of rapid cell growth—think adolescence, pregnancy, and wound healing. And, ‘essential’ means our bodies can’t make it, so we have to get it from food or supplements, says Perri Halperin, M.S., R.D., clinical nutrition coordinator at Mount Sinai Health System.
It’s available in animal-derived foods like seafood, meats, and dairy products. It can also be found in some plant-based options like seeds and lentils. And yet, it’s estimated that about 17 percent of people are still deficient in the nutrient that’s so needed for daily functioning, according to the National Institutes of Health.
What are the health benefits of zinc? “Even though you only need a small amount, it’s involved in many important reactions in the body,” says Halperin.
Like we said above, it’s probably most known for its support to the immune system. You’ll often find zinc in over-the-counter cold medicines, lozenges, nasal sprays, and other drugs. In fact, zinc lozenges have been found to actually shorten the duration of a cold when taken within 24 hours of onset symptoms. Halperin says the severity of the cold has been shown to go unchanged, but the length of time the cold persists shortens.
It also provides support to our physical development and cell production. “The greatest benefit of zinc appears to be in people who are deficient also have severe wounds (a form of damaged cells), so they have very high needs,” Halperin says.
The mineral even plays a role in our ability to taste and smell.
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What foods contain zinc? If you’re a person who loves seafood, odds are you’re getting enough zinc in your diet. The sea creature that contains the most? Oysters, with a whooping 291 percent of the recommended daily value of zinc in one serving. Crab, shrimp, and and sardines round out the list of fish friends that provide a decent amount of zinc. A few land neighbors—including beef, pork, and turkey—are all good sources.
Non-meat zinc sources include fortified breakfast cereals, oats, pumpkin seeds, cheese, and lentils.
How do I know if I’m low on zinc? In the United States, about 15 percent of the population is low on zinc, according to a 2020 study published in the journal Nutrients. This can happen because of inadequate dietary intake, malabsorption issues that come with diseases like irritable bowel syndrome or inflammatory bowel disease, or other medical conditions. Those who have recently undergone bariatric surgery, like gastric bypass, may also be at risk of zinc deficiency.
Because the foods with the highest amounts of zinc include several meats, vegans and vegetarians are likely to go low on zinc. “Signs of deficiency include loss of taste, or smell, poor appetite, depressed mood, immunity, delayed wound healing, hair loss, and diarrhea,” Halperin says.
So, should I take a zinc supplement? “It is generally recommended to obtain nutrients from a balanced diet first,” says Erin Kenney, M.S., R.D., founder of Nutrition Rewired. “However, certain individuals may benefit from zinc supplementation, especially those with diagnosed zinc deficiency or those at risk, such as vegetarians, vegans, and individuals with certain medical conditions.”
It’s important to speak with a doctor before supplementing, especially if you’re on certain medications.
“Zinc may interfere with the absorption of antibiotics like tetracyclines, so it’s generally recommended to separate the doses by a few hours,” says Kenney. “Zinc supplements may also interact with medications used to manage rheumatoid arthritis or Wilson’s disease.”
Are there any risks to taking a zinc supplement?Generally, zinc supplementation is well-tolerated, Lorenz says, but it is possible to take too much. Taking 40mg of zinc or more daily can cause flu-like symptoms such as nausea, vomiting, diarrhea, poor appetite and headaches. “Long-term, high zinc supplementation can result in greater issues like copper deficiency, leading to anemia,” she says. Supplementing with zinc long-term has also been associated with poor cholesterol levels.
When zinc toxicity does happen, it has been shown to come “almost exclusively” from supplements over food, Halperin adds. That said, it’s also not recommended to eat more than 40 milligrams per day (for reference, a three ounce serving of oysters has about 30 milligrams in it).
Speak with a doctor to ensure supplementing zinc is right for you.
Source : Men’s Health
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Author : News7
Publish date : 2024-09-27 14:41:00
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