What is Zinc? Zinc Deficiency – Foods Containing Zinc

Zinc deficiency occurs because the body does not have enough zinc. Zinc mineral is essential for our body. Our body cannot produce it. Therefore, it must be obtained from food. Zinc is necessary for the body to perform the following functions;

• Gene expression
• Enzymatic reactions
• Immune function
• Protein synthesis
• DNA synthesis
• Wound healing
• Growth and development

Foods containing zinc are plant and animal sources such as meat, fish, milk, seafood, eggs, legumes, grains, and oilseeds.

Men need 11 mg of zinc per day and women need 8 mg of zinc. However, it increases to 11 mg for pregnant women and 12 mg for those who are breastfeeding. Some groups, such as young children, teenagers, the elderly, pregnant or breastfeeding women, are at risk for zinc deficiency.

You can read the details of what you need to know about the zinc mineral, which is a short summary, from the continuation of the article.

What is Zinc?

Zinc is one of the important minerals necessary for our health. The immune system undertakes many important tasks such as metabolic activities. In addition, zinc, which helps many activities such as growth, development, protein synthesis, immune system, reproductive function, tissue formation, neuro-behavioral developments, is mostly found in muscle, skin, hair and bone. The mineral, which plays an important role in many biological and physiological processes, must be taken in sufficient quantities for a strong nervous system and immune system.

What Does Zinc Do?

It is an essential mineral that the body uses in countless ways. IronIt is the second most abundant trace mineral in the body after It is present in every cell. It is essential for the activity of more than 300 enzymes that aid in metabolism, digestion, nerve function and many other processes.

Additionally, it is critical for the development and function of immune cells. It is also necessary for skin health, DNA synthesis and protein production.

It is also necessary for the senses of taste and smell. Since the sense of smell and taste depend on this nutrient, zinc deficiency reduces the ability to taste or smell.

Benefits of Zinc

1) Strengthens the immune system

• This mineral to strengthen the immune system It helps. 
• Since it is essential for immune cell function and cell signaling, the immune system is weakened in case of deficiency.
• Zinc stimulates certain immune cells and oxidative stressreduces i.

2) Accelerates wound healing

• Zinc is often used in hospitals as a treatment for burns, some ulcers, and other skin injuries.
• This mineral collagen It is essential for healing as it plays a critical role in synthesis, immune function and inflammatory response.
• While zinc deficiency slows down wound healing, taking zinc supplements accelerates wound healing.

3) Reduces the risk of age-related diseases

• One of the benefits of zinc is pneumonia, infection and age-related macular degeneration (AMD) It significantly reduces the risk of age-related diseases.
• Also, oxidative stress is reduced. It strengthens immunity by increasing the activity of T cells and natural killer cells, which help protect the body from infection.

4) Supports acne treatment

• AcneIt is caused by blockage of oil-producing glands, bacteria, and inflammation.
• Studies have determined that both topical and oral treatment with this mineral reduces inflammation and inhibits the growth of bacteria.

5) Reduces inflammation

• Zinc reduces oxidative stress and reduces the levels of certain inflammatory proteins in our body. 
• Oxidative stress leads to chronic inflammation. This results in various chronic diseases such as heart disease, cancer, and mental decline.

What is Zinc Deficiency?

Zinc deficiency means that there is a low level of zinc mineral in the body; This causes growth retardation, loss of appetite and loss of immune system functions. In severe cases, hair loss, delayed sexual maturation, diarrhea or eye and skin lesions are seen.

Severe zinc deficiency is rare. It can occur in babies who do not get enough zinc from breastfeeding mothers, people who are addicted to alcohol, and people who take immunosuppressive drugs.

Symptoms of zinc deficiency include impaired growth and development, delayed sexual maturity, skin rashes, chronic diarrhea, impaired wound healing, and behavioral problems.

What Causes Zinc Deficiency?

The lack of this mineral is caused by an unbalanced diet, such as low consumption of fruits and vegetables.

Zinc is essential for many bodily functions. Therefore, the required amount should be taken from the food. Zinc deficiency is a very serious problem. It should be treated using natural foods or nutritional supplements. Other factors that can cause zinc deficiency in humans include:

• bad absorption,
• Diarrhea
• chronic liver disease
• chronic kidney disease
• Diabetes
• Operation
• Heavy metal exposure

Zinc Deficiency Symptoms

• brittle nails
• Bran
• decreased appetite
• Diarrhea
• Skin dryness
• eye infections
• Hair loss
• Infertility
• Insomnia
• Decreased sense of smell or taste 
• sexual dysfunction or impotence
• skin spots
• insufficient growth
• low immunity

Zinc Deficiency Caused Diseases

• Birth complications

Zinc deficiency can create complications during the birth process. Difficult delivery, prolonged delivery, bleeding, depression can be caused by low zinc levels in pregnant women.

• Hypogonadism

This can be explained as the malfunctioning of the reproductive system. In this disorder, the ovaries or testicles do not produce hormones, eggs or sperm.

• Immune system

Zinc deficiency affects the normal functions of cells. It can reduce or weaken antibodies. Therefore, the person with this type of deficiency will experience more infections and illnesses such as the flu. Zinc is essential for maintaining an effective immune system.

• Acne vulgaris

Application of zinc-based creams, acne vulgaris It is a safe and effective method of treatment. Therefore, getting zinc from food on a daily basis helps to get rid of these unwanted acne.

• Stomach ulcer

Zinc promotes the healing of wounds. Compounds of this mineral have a proven healing effect on stomach ulcers. Zinc supplementation should be taken as recommended to treat this right away, especially in the early stages.

• women's issues

Zinc deficiency can cause PMS or menstrual cycle imbalance. It can also cause depression during pregnancy.

• skin and nails

Zinc deficiency can cause skin lesions, hangnails; white spots on nails, inflamed cuticles, skin rashes, dry skin, and poor nail growth.

It can cause harmful effects such as psoriasis, skin dryness, acne and eczema. Zinc promotes the regeneration of skin cells. Deficiency can trigger sunburn, psoriasis, blisters and gum disease.

• Thyroid function

Zinc produces different hormones of the thyroid. It helps make T3, which regulates thyroid function.

• mood and sleep

Zinc deficiency can cause sleep disturbances and behavioral problems. 

• Cell division

Zinc plays an important role in growth and cell division. Zinc is recommended for fetal growth during pregnancy. Zinc is required for height, body weight and bone development in children.

• Katarakt

The retina contains a good amount of zinc. In case of deficiency, there may be partial or complete loss of vision. Zinc also helps to cure night blindness and cataracts.

• Hair loss

Zinc aids in the production of sebum, which is essential for healthy and moist hair. It treats dandruff. It also helps keep hair strong and healthy. Zinc deficiency can cause hair loss, thin and dull hair, baldness and gray hair. Most dandruff shampoos contain zinc.

Who gets zinc deficiency?

Because a deficiency of this mineral impairs the immune system and increases the chance of infection, this condition is thought to cause more than 5 deaths in children under the age of 450.000 each year. Those at risk of zinc deficiency include:

• People with gastrointestinal diseases such as Crohn's disease
• Vegetarians and vegans
• Pregnant and breastfeeding women
• Exclusively breastfed babies
• People with sickle cell anemia
• Anorexia or a bulimia those with eating disorders, such as
• People with chronic kidney disease
• Alcohol users

Foods Containing Zinc

Since our bodies cannot produce this mineral naturally, we must obtain it through food or dietary supplements. Eating foods containing zinc will provide the required amount of this mineral. Foods containing zinc include:

• Oyster
• Sesame
• Flax seeds
• Pumpkin seeds
• Oat
• Cocoa
• Egg yolk
• Kidney bean
• Peanut
• Lamb meat
• Almond
• crab
• Chickpea 
• Pea
• Cashew nuts
• Garlic
• Yoghurt
• Brown rice
• Beef
• Chicken
• Hindi
• Mantar
• Spinach

Oyster

• 50 grams of oysters contain 8,3 mg of zinc.

Except zinc oyster It is rich in protein. It is also rich in vitamin C. Vitamin C is great for immunity. Protein improves muscle and cell health.

Sesame

• 100 grams of sesame contains 7,8 mg of zinc.

Sesame Contains compounds that help lower cholesterol. A compound called sesamin helps balance hormones. Sesame is also high in protein.

Flax seeds

• 168 grams of flaxseed contains 7,3 mg of zinc.

Flax seeds It is extremely rich in omega 3 fatty acids. It helps in the treatment of arthritis and inflammatory bowel disease.

Pumpkin seeds

• There is 64 mg of zinc in 6,6 grams of pumpkin seeds.

Pumpkin seedsIt is rich in phytoestrogens that regulate cholesterol in postmenopausal women.

Oat

• 156 grams of oats contain 6.2 mg of zinc.

OatThe most important nutrient contained in is beta-glucan, a powerful soluble fiber. This fiber regulates cholesterol levels and increases the growth of good bacteria in the gut. It also improves blood sugar control.

Cocoa

• 86 grams of cocoa contains 5,9 mg of zinc.

Cocoa powderZinc strengthens immunity. Cocoa is rich in flavonoids that strengthen immunity.

Egg yolk

• 243 grams of egg yolk contains 5,6 mg of zinc.

Egg yolk contains vitamins A, D, E and K. It is rich in omega 3 fatty acids. More importantly, it contains lutein and zeaxanthin, which are antioxidants that protect eye health.

Kidney bean

• 184 grams of kidney beans contains 5,1 mg of zinc.

Kidney bean reduces C-reactive protein concentrations known to cause inflammatory disorders. It controls blood sugar level and helps treat diabetes.

Peanut

• 146 grams of peanuts contain 4.8 mg of zinc.

Peanutprotects the heart. It reduces the risk of developing gallstones in both women and men.

Lamb meat

• 113 grams of lamb contains 3,9 mg of zinc.

Lamb meatconsists mainly of protein. It is high quality protein containing all essential amino acids. Lamb protein is especially beneficial for bodybuilders and patients recovering from surgery.

Almond

• There is 95 mg of zinc in 2,9 grams of almonds.

Almond It contains antioxidants that reduce stress and even slow down aging. It contains high levels of vitamin E, a nutrient that protects cell membranes from damage.

crab

• There is 85 mg of zinc in 3.1 grams of crab meat.

Like most animal meats, crab is a complete protein source. It is also a source of vitamin B12, which aids in the production of healthy blood cells.

Chickpea

• There is 164 mg of zinc in 2,5 grams of chickpeas.

ChickpeaIt regulates blood sugar and cholesterol as it is particularly high in fiber. This prevents diabetes and heart disease. It also contains selenium, a mineral that helps reduce the risk of cancer-related death.

Pea

• There is 160 mg of zinc in 1.9 grams of peas.

In addition to containing a sufficient amount of zinc, pea does not contain cholesterol. It is extremely low in fat and sodium. It is particularly rich in lutein. Eating peas prevents eye ailments such as macular degeneration and cataracts.

Cashew nuts

• 28 grams of cashews contain 1,6 mg of zinc.

Cashew nuts It is also rich in iron and copper, which improves blood circulation. It helps the body create red blood cells and use them effectively.

Garlic

• 136 grams of garlic contains 1,6 mg of zinc.

Garlic The greatest benefit is for the heart. It improves blood pressure and cholesterol levels. It fights the common cold. The antioxidants it contains also prevent cognitive decline. More interestingly, garlic helps clear heavy metals from the body.

Yoghurt

• 245 grams of yogurt contains 1,4 mg of zinc.

YoghurtIt is rich in calcium as well as zinc. Calcium helps maintain teeth and bone health. The B vitamins in yogurt protect against certain neural tube birth defects. Yogurt is also rich in protein.

Brown rice

• There is 195 mg of zinc in 1,2 grams of brown rice.

Brown rice It is rich in manganese, which aids in nutrient absorption and the production of digestive enzymes. Manganese strengthens the immune system.

Beef

• There is 28 mg of zinc in 1.3 grams of beef.

Beef contains omega 3 fatty acids that protect heart health. It contains high amounts of conjugated linoleic acid, which is known to reduce the risk of cancer and heart disease.

Chicken

• There is 41 mg of zinc in 0.8 grams of chicken meat.

Chicken meat is rich in selenium, which is known to fight cancer. The vitamins B6 and B3 it contains improve metabolism and improve the health of body cells.

Hindi

• There is 33 mg of zinc in 0.4 grams of turkey meat.

Turkey meatIt is rich in protein, which keeps you full for a long time. Getting enough protein keeps insulin levels stable after meals.

Mantar

• There is 70 mg of zinc in 0.4 grams of mushrooms.

MushroomsIt is one of the rarest sources of germanium, a nutrient that helps the body use oxygen effectively. Mushrooms also provide iron, vitamins C and D.

Spinach

• There is 30 mg of zinc in 0.2 grams of spinach.

SpinachOne of the antioxidants in garlic, called alpha-lipoic acid, lowers glucose levels and prevents oxidative stress. Spinach also contains vitamin K, an essential nutrient for bone health.

What is Zinc Poisoning?

Zinc excess, that is, zinc poisoning, may occur in people who use large amounts of zinc supplements. It causes effects such as muscle cramps, decreased immunity, vomiting, fever, nausea, diarrhea, headache. It causes copper deficiency by reducing the absorption of copper.

Although some foods contain high amounts of zinc, zinc poisoning does not happen from food. Zinc poisoning, multivitamins This happens due to accidental ingestion of dietary supplements or household products containing zinc.

Zinc Poisoning Symptoms

• Nausea and vomiting

Nausea and vomiting are common symptoms of poisoning. Doses greater than 225 mg cause vomiting. Although vomiting may help the body get rid of the toxic amount, it may not be enough to prevent further complications. If you have consumed a toxic amount, you should seek medical attention immediately.

• Stomach pain and diarrhea

Stomach pain with nausea and vomiting and diarrhea occurs. Although less common, intestinal irritation and gastrointestinal bleeding have also been reported. 

Furthermore, zinc chloride concentrations greater than 20% are known to cause extensive corrosive damage to the gastrointestinal tract. Zinc chloride is not used in nutritional supplements. But poisoning is caused by accidental ingestion of household products. Adhesives, sealants, soldering fluids, cleaning chemicals, and wood coating products all contain zinc chloride.

• Flu-like symptoms

Zinc excess, fever, chills, cough, headache ve fatigue can cause flu-like symptoms such as These symptoms also occur in other mineral poisonings. Therefore, diagnosing zinc poisoning can be difficult.

• Lowering good cholesterol

Good, HDL cholesterol, reduces the risk of heart disease by clearing cholesterol from cells. Thus, it prevents the accumulation of arterial occlusion plaques. Various studies on zinc and cholesterol levels have found that taking more than 50mg per day can reduce good cholesterol levels.

• Changes in taste

This mineral is important for the sense of taste. Zinc deficiency can cause a condition such as hypogeusia, which is a dysfunction in the ability to taste. Interestingly, intake above recommended levels can cause changes in taste, such as a bad or metallic taste in the mouth.

• Lack of copper

Zinc and copper are absorbed in the small intestine. An excess of zinc affects the body's ability to absorb copper. Over time, this causes a copper deficiency. Copper is also an indispensable mineral. Iron absorptionWhat and by helping its metabolism, it requires the formation of red blood cells. It also plays a role in white blood cell formation.

• Iron deficiency anemia

Lack of healthy red blood cells due to insufficient amount of iron in our body causes iron deficiency anemia. This is due to copper deficiency caused by excess zinc.

• Sideroblastic anemia

It is the absence of healthy red blood cells due to the inability to metabolize iron properly.

• Neutropenia

The absence of healthy white blood cells due to impaired formation is called neutropenia. Studies show that copper deficiency can be prevented by taking copper supplements along with zinc.

• infections

Although it plays an important role in immune system function, excess zinc suppresses the immune response. This is usually anemia and neutropeniaIt's a side effect of.

Zinc Poisoning Treatment

Zinc poisoning is potentially life threatening. Therefore, it is necessary to seek medical help immediately. It may be advisable to drink milk because the high amounts of calcium and phosphorus help prevent the absorption of this mineral in the gastrointestinal tract. Activated carbonhas a similar effect.

Chelating agents have also been used in severe poisoning cases. These help to recover the body by binding excess zinc in the blood. It is then excreted in the urine rather than being absorbed in the cells.

Daily Zinc Need

To avoid overconsumption, do not take high-dose zinc supplements unless advised by a doctor.

The daily zinc intake is 11 mg for adult men and 8 mg for adult women. Pregnant and lactating women should consume 11 and 12 mg per day. Unless a medical condition prevents absorption, dietary zinc will suffice.

If you take supplements, choose absorbent forms such as zinc citrate or zinc gluconate. Stay away from poorly absorbed zinc oxide. From this table, you can see the daily zinc requirement of different age groups.

To summarize;

Zinc is an important mineral. It should be taken enough from food. Foods containing zinc are meat, seafood, nuts, seeds, legumes, and milk.

Not having enough zinc in the body for some reason causes zinc deficiency. Symptoms of zinc deficiency include weakened immune system, stomach ulcers, damage to the skin and nails, and changes in taste.

The opposite of zinc deficiency is zinc excess. Excess is caused by taking high doses of zinc.

The daily zinc intake is 11 mg for adult men and 8 mg for adult women. Pregnant and lactating women should consume 11 and 12 mg per day.

References: 1, 2, 3