Zinc: Know the Benefits of This Element

Is zinc an essential nutrient? Or how much zinc is good for health? Read on to get answers to all your questions about this element.

July 13, 2022

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Zinc is an important nutrient that plays various roles in your body. As it is an essential nutrient, your body doesn’t make it and you must get it from food or supplements.

Let’s understand more about this nutrient!

Zinc Benefits

Zinc is a nutrient with countless health benefits. It is the second-most abundant mineral present in your body. Some of its important functions are:

  • Protein synthesis

  • Boosts immune system

  • Wound healing

  • Reduces the risk of age-related disorders

  • Prevents inflammation

Side-effects of Excess Consumption

As with all other nutrients, taking too much zinc can be harmful to health. A higher dose of selenium is seen to have fatal and toxic effects.

Some symptoms of high zinc levels are:

  • Nausea and vomiting

  • Abdominal cramps

  • Loss of appetite

  • Headaches

Deficiency of Zinc

Severe zinc deficiency is rare and seen only in specific conditions, such as genetic mutations or alcohol abuse. Some common symptoms of zinc deficiency include:

  • Thinning hair

  • Mood disturbances

  • Fertility issues

  • Diarrhea

  • Dry skin

  • Reduced appetite

  • Decreased immunity

  • Impaired wound healing

Recommended Daily Allowance

Your recommended daily allowance of zinc may depend on various factors, such as disease conditions and age.

Life Stage

Upper Limit

0– 6 months

4 mg

7–12 months

5 mg

1–3 years

7 mg

4–8 years

12 mg

9–13 years

23 mg

14–18 years

34 mg

Above 18 years of age

40 mg

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Zinc Rich Foods

Some examples of selenium-rich foods are:

  • Meat such as pork and beef

  • Shellfish

  • Fish

  • Chicken

  • Nuts and seeds

  • Legumes and dals

  • Eggs

  • Dairy products such as milk, cheese, yogurt

  • Whole grains such as wheat, quinoa, oats, and brown rice

  • Mushrooms

Interesting fact:

“Animal products, such as meat and shellfish, have high amounts of zinc in a form that is easily absorbed by your body.”

We have started a A-Z, blog-series on nutrients, covering all your vitals in one place! Write to us at info@labelblind.com if you would like a specific nutrient of interest to be covered, we would love to keep that as our priority!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5098396/

https://www.ncbi.nlm.nih.gov/books/NBK201520/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412427/

https://www.consumer-voice.org/food/indian-guidelines-on-dietary-salt/

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Rashida Vapiwala (Founder at LabelBlind®, Food Label Specialist, Ph.D (Food Science and Nutrition))

Rashida is passionate about solving problems for the food industry using technology. She loves creating tech-led solutions in the space of Nutrition.

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