Zinc is a trace element that is necessary for a healthy immune system. A lack of zinc can make a person more susceptible to disease and illness. Zinc is a coenzyme for more than 300 enzymes in the body. Why is zinc necessary for us to include in our daily diet? Let’s get to know a little bit about Zinc
Daily intake of zinc should be
In adult men - 11 mg
In adult women - 8mg
Note: Our body cannot produce zinc by itself. It must be taken in the form of food.
Roles played by Zinc:
(1) Coenzyme for more than 300 enzymes:
Zinc is required for the function of over 300 enzymes and 100 transcription factors (formation of DNA, RNA) and it is stored and transferred in metallothioneins. also plays an important role in the metabolism of RNA And DNA, signal transduction and gene expressions.
Zinc is the second most abundant ( In large quantity) trace metal in humans after Iron.
It is the only metal which appears in all enzyme classes.
Zinc helps in formation of proteins. Zinc ions are often coordinated to the amino acid side chains of aspartic acid, glutamic acid, cysteine and histidine
Cells in salivary gland, prostate, immune system and intestine uses zinc signaling to communicate with other cells
Zinc is essential for cell proliferation and differentiation
needed during the conversion of vitamin D into its activated form.
(2) Antioxidant:
It functions as an antioxidant through the catalytic action of copper/zinc-superoxide dismutase, stabilization of membrane structure, protection of the protein sulfhydryl groups, and upregulation of the expression of metallothionein, which possesses a metal-binding capacity and also exhibits antioxidant functions.
(3) Wound healing:
Zinc is known as Anti-inflammatory agent. The studies have shown that the bacterial infections decrease 66%. approx in zinc.
(4) Insulin storage and release:
Zinc plays a major role in the Stabilization, synthesis, storage and secretion of insulin hexamers .(Insulin is produced and stored in the body as hexamer - a unit of 6 insulin molecules)
(5) M aintenance of serum vitamin A level:
Zinc participates in the absorption, mobilization, transport and metabolism of micronutrients which includes Vitamin A.
(6) reproduction:
Zinc plays a very vital role in the reproductive system.
Male - It helps in maturation of sperms. Increases semen volume and motility of a sperm.
Female - Zinc regulates the normal function of hormones, cell division, ovulation cycle in the females. This may lead to an increase in fertility.
(7) Immune system
Zinc is crucial for normal development and functions of cells mediating non specific immunity means it is the body’s defense system that you were born with which fights against bacteria or any pathogen - Neutrophils and natural killer cells.
(8) Role in CNS
In the brain, zinc is stored in specific synaptic vesicles by glutamatergic neurons and can modulate neuronal excitability. It plays a key role in synaptic plasticity and also in learning.
(9) Taste sensation
Zinc has been associated with the taste functions.
It organizes the test buds, the nerve transmitting taste information to the brain.
Benefits of zinc:
Zinc acts as an antimicrobial agent which reduces the acne on the skin.
Zinc also protects the skin from sun damage.
It also induces the hair growth, nail growth
It is beneficial for PCOS and PCOD disorders.
Maintains diabetes
Reduces stress
Treats diarrhea
Decrease the rate of age related disease
Proper growth and development of the body
Deficiency of zinc :
Zinc deficiency- it is usually due to insufficient dietary intake.
Complications of deficiency:
Acrodermatitis Enteropathica
Poor wound healing
Alopecia
Impaired spermatogenesi
Loss of taste acuity
Symptoms:
Acne and eczema
Impaired wound healing
Oral ulceration
Disturbed sense of smell and taste
Alopecia (hairfall)
Higher pneumonia risk
Diarrhea
Impaired appetite
Stomatitis
Impaired male sexual function
Treatments:
There are zinc supplements available in the market. Consult your physician and you can take it.
Sources from dietary and food:
NON-VEG
Beef
Poultry
Oysters,
crabs,
lobster
VEG
Spinach
Asparagus
Shiitake
Seeds
Pumpkin seeds
Legumes
Nuts
Cashews
Almonds
Baked beans
Kidney beans
Oats
Peas
Wheat
Overdose of zinc?
If a person takes too much amount of zinc for long time leads to
Low copper levels
Lower immunity
Low HDL cholesterol levels (good cholesterol)
Symptoms
Headaches
Loss of appetite
Stomach cramps
Nausea
Vomiting
Diarrhea
Weakness
REFERENCE
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