Definition
Zinc is an important trace mineral. It is second only to iron in its concentration in the body.

Alternative Names
Diet - zinc

Function
Zinc plays an important role in the proper functioning of the immune system in the body. It is required for the enzyme activities necessary for cell division, cell growth, and wound healing. It plays a role in the acuity of the senses of smell and taste. Zinc is also involved in the metabolism of carbohydrates.

Food Sources
High-protein foods contain high amounts of zinc. Beef, pork, and lamb contain more zinc than fish. The dark meat of a chicken has more zinc than the light meat.

Other good sources of zinc are peanuts, peanut butter, and legumes.

Fruits and vegetables are NOT good sources, because zinc in plant proteins is not as available for use by the body as the zinc from animal proteins. Therefore, low-protein diets and vegetarian diets are low in zinc.

Side Effects
Symptoms associated with zinc deficiency include:

slow growth
poor appetite
decrease in wound healing
loss of hair
taste - impaired
smell, impaired
hypogonadism in males
more frequent infections

inability or difficulty in adapting vision to the dark
Zinc is one of the least toxic of the trace elements. Zinc supplements in large amounts (for example, 70 to 100 times the recommended amounts) may cause diarrhea, abdominal cramps, and vomiting, usually occurring within 3 to 10 hours of the ingestion of the supplements. The symptoms diminish within a short period of time after the discontinuation of the supplements.

The best way to get the daily requirement of essential vitamins and minerals is to eat a balanced diet that contains a variety of foods from the food guide pyramid.

Recommendations
Recommended daily allowances for zinc are as follows:

Infants -- 5 mg
Children (1 to 10 years) -- 10 mg
Males (above 11 years) -- 15 mg
Females (11 to 50 years) -- 12 mg
Females (above 51 years) --15 mg
Females (pregnant and breastfeeding) -- 19mg

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