Learn about zinc from this article, but remember that a healthy, and balanced diet naturally provides your body with what it needs.
What Is Zinc?
Zinc is a nutrient that the body requires, and it is found in cells throughout the body. The functions of zinc include:
- Assisting the immune system in fighting bacteria and viruses.
- Building proteins.
- Forming DNA.
- During pregnancy, breastfeeding, and childhood, the body needs zinc for proper growth.
- Healing wounds.
- The senses of taste and smell.
What Are the Sources of Zinc?
Natural sources of zinc include:
- Meat, such as beef.
- Poultry.
- Seafood, like oysters and crab.
- Legumes, whole grains, and nuts.
- Fortified breakfast cereals.
- Dairy products that contain zinc.
What Is the Recommended Zinc Intake?
The recommended daily intake is as follows:
| Age Group | Men | Women |
|---|---|---|
| 0 to 6 months | 2 mg | 2 mg |
| 7 to 12 months | 3 mg | 3 mg |
| 1 to 3 years | 3 mg | 3 mg |
| 4 to 8 years | 5 mg | 5 mg |
| 9 to 13 years | 8 mg | 8 mg |
| 14 to 18 years | 11 mg | 9 mg |
| 19 years and older | 11 mg | 8 mg |
| For pregnant women | 14 to 18 years: 12 mg 19 years and older: 11 mg |
|
| For breastfeeding women | 14 to 18 years: 13 mg 19 years and older: 12 mg |
What Are the Symptoms of Zinc Deficiency?
Zinc deficiency is rare and may occur in people who struggle to absorb it due to digestive disorders. Symptoms of deficiency include:
- Loss of taste or smell.
- Weak appetite.
- Mood changes.
- Reduced immunity.
- Delayed wound healing.
- Diarrhea.
- Hair loss.
What Are the Effects of Excess Zinc Consumption?
Excessive intake of zinc supplements can lead to toxicity. Symptoms of zinc toxicity include:
- Nausea and vomiting.
- Loss of appetite.
- Abdominal pain or cramps.
- Headache.
- Diarrhea.
Frequently Asked Questions
I am experiencing significant hair loss. Does this mean I have a zinc deficiency?
Many factors can cause hair loss, including genetic, medical, and dietary reasons. It’s important to consult your doctor to investigate the causes of your hair loss and determine if a zinc deficiency could be contributing to it.
