Zinc
Support for bones, cell division, and the immune system
Zinc is a versatile mineral involved in several essential bodily processes. It helps maintain strong bones and plays a role in bone formation and repair.
Additionally, zinc plays a role in the cell division process, which is essential for the growth and renewal of body cells. This process is important for the skin, intestines, and other rapidly dividing tissues.
Zinc also supports the normal function of the immune system and helps defend the body against external influences.
Furthermore, zinc contributes to normal fertility and reproduction, normal DNA synthesis, normal protein synthesis, and normal macronutrient metabolism. It also plays a role in maintaining normal hair, skin, and nails, and helps protect cells from oxidative damage.
Sources of Zinc
Zinc is found in both animal and plant-based foods, although the bioavailability is higher in animal sources.
Good sources of zinc include:
- Meat, such as beef, chicken, and pork.
- Shellfish and crustaceans, such as oysters, crab, and shrimp.
- Dairy products, such as cheese and milk.
- Nuts and seeds, including pumpkin seeds, cashews, and sesame seeds.
- Whole grains, such as oats and whole wheat bread.
- Legumes, such as chickpeas and lentils.
Since zinc from animal products is better absorbed than from plant sources, the absorption may be less efficient in a vegetarian or vegan diet.
Forms and Absorption
Zinc is found in various forms, including zinc gluconate, zinc sulfate, and zinc citrate.
- Zinc gluconate and zinc citrate are well absorbed and are popular forms in supplements.
- Zinc sulfate contains a high amount of zinc per dose but may cause stomach discomfort in some people.
Zinc is absorbed in the small intestine and its absorption can be influenced by other nutrients. Phytates (found in whole grains and legumes) can reduce absorption, while proteins and organic acids (such as citric acid) can improve absorption.
A varied diet with sufficient animal and plant sources of zinc helps ensure optimal zinc intake.
synonyms for Zinc: Zinc, zinc oxide, zinc citrate, zinc gluconate, zinc bisglycinate, zinc monomethionine, zinc picolinate and zinc sulfate.
