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Zinc – Why it is important for our health
 

Zinc is a mineral that activates the enzymes in the body. It performs a lot of functions including supporting the immune system, synthesizing DNA, assisting in wound healing, and promoting the body's healthy development and growth, particularly during adolescence and childhood. The body requires only a small amount of zinc but its impact is beyond measure.

There are different sources of zinc. Zinc is usually found in some foods that people eat such as oysters, poultry, and red meat. Other sources of zinc include whole grains, seafood, beans, fortified cereals, dairy products, and nuts. Zinc absorption is higher in food rich in animal proteins while food based on plant proteins has lower zinc levels.

A deficiency in zinc can be recognized by diarrhea, hair loss, growth retardation, loss of appetite, skin and eye lesions, and white spots on the fingernails, impotence, and delayed sexual maturation as well as frequent infections. The average human body has 2 to 3 grams of zinc, which is usually found in bone and muscle tissue. Adults do not need zinc supplementation if they consume a healthy diet with fruits, vegetables, and proteins. Moreover, men require a greater amount of zinc than women because zinc is released each time a man ejaculates. If a man is sexually active, supplementation of zinc is needed as semen has the most optimum level of zinc in the body.

On average, an adult woman needs to consume 7 milligrams of zinc every day while an average man should take 9.5 milligrams of zinc. Taking multivitamins is one way to have an adequate amount of zinc; however, it is best to consult your doctor for the recommended dosage because zinc overdose is possible and can be toxic.  Too much zinc gives rise to vomiting, fever, and nausea because of the interference of the mineral on the different body processes.

References
http://www.foodpyramid.com/dietary-minerals/zinc/
https://www.medicalnewstoday.com/articles/263176.php
https://medlineplus.gov/ency/article/002416.htm



 
   
 
 
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