Zinc in diet

Food Sources:
High-protein foods contain high amounts of zinc. Beef, pork, and lamb contain more zinc than fish. The dark meat of a chicken has more zinc than the light meat. Other good sources of zinc are peanuts, peanut butter, and legumes. Fruits and vegetables are not good sources, because zinc in plant proteins is not as available for use by the body as the zinc from animal proteins. Therefore, low-protein diets and vegetarian diets are low in zinc.

Functions:
Zinc plays an important role in the proper functioning of the immune system in the body. It is required for the enzyme activities necessary for cell division, cell growth, and wound healing. It plays a role in the acuity of the senses of smell and taste. Zinc is also involved in the metabolism of carbohydrates .

Side Effects:
Symptoms associated with zinc deficiency include:

Zinc is one of the least toxic of the trace elements. Zinc supplements in large amounts (for example, 70 to 100 times the recommended amounts) may cause diarrhea , abdominal cramps , and vomiting that occur within 3 to 10 hours of the ingestion of the supplements. The symptoms diminish within a short period of time after the discontinuation of the supplements.

The best way to get the daily requirement of essential vitamins and minerals is to eat a balanced diet that contains a variety of foods from the food guide pyramid .


Zinc deficiency - view of the face and tongue.



This picture shows a baby with acrodermatitis enteropathica. In this condition, there is a classic triad of dermatitis, diarrhea, and alopecia (hair loss). The dermatitis in this picture is mild, but without treatment it will progress and become more severe.