ZINC

Zinc is an essential mineral which plays a variety of crucial roles in the body. It is imperative for cell division and the elimination of carbon dioxide as well as wound healing and a healthy immune system. Zinc is also necessary for growth related activities such as building protein, blood and DNA. Childhood, therefore, is an important time to ensure sufficient zinc levels. Deficiency is exhibited through slow physical growth, poor appetite, hair loss and reduced ability to taste.  

Where do I get it?

Many soy and grain beverages, as well as meat-substitutes, are fortified with zinc. Some breakfast cereals may also be fortified. Whole grains, dry beans, seeds, nuts and nut butters are good sources of zinc. Try sprouting or roasting your seeds to increase zinc absorption.

How much is enough?

Because zinc absorption varies from person to person, determining a recommended dietary allowance (RDA) is difficult. The latest suggested intakes for zinc are 8 mg for women and 11 mg for men. What is for certain, is that the body requires 2.5 mg of zinc each day; the question of how much zinc actually gets absorbed is the undetermined factor. 

Risk factors such as alcoholism, inadequate caloric intake, and digestive disorders resulting in excessive nutrient loss through diarrhea (e.g., Crohn’s Disease) all increase the likelihood of malabsorption.

Vegans with a particularly low caloric intake may also be at risk for insufficient zinc absorption. Unlike iron and B12, zinc levels in the body cannot be accurately measured and so assessing a person’s zinc level and requirement is difficult. Factors such as excessive calcium intake may result in reduced zinc absorption so, even though the numbers may add up to indicate sufficient zinc intake, the actual absorption abilities can vary from person to person and diet to diet. Inversely, certain processing methods may increase zinc absorption: these include sprouting, soaking, yeasting, fermenting and roasting.

Because the prostate, sperm and seminal fluid have very high concentrations of zinc men, in particular, need to ensure sufficient intake. Each seminal emission releases 0.6 mg of zinc.

Ensure you have enough zinc; however, beware of taking too much as it can be toxic. Intakes of 150 to 450 mg of zinc per day have been associated with low copper status, altered iron function, reduced immune function, and reduced levels of high-density lipoproteins (the good cholesterol). The controversial practice of using high doses of zinc to fight off colds and flu, therefore, requires extreme caution.