Overview
Zinc is an essential mineral that is needed by the body for a wide assortment of tasks. Zinc is involved in normal cell function, immune function and also plays a role in your ability to taste and smell. Zinc is unique because the body does not contain a zinc storage system and relies on a consistent daily intake. It is particularly important during adolescence and pregnancy, times in the lifecycle when the body is undergoing increased growth and development. Similar to iron, zinc absorption can be inhibited by the phytates which are found in grain and plant sources of the mineral, so adequate intake of zinc-rich foods is particularly important for vegetarians and vegans [i,ii].
Daily Recommendations
Women age 19 and older: 8 mg/day
Men age 19 and older: 11 mg/day [i]
In cancer, the risk of zinc deficiency is increased, particularly among those with head and neck cancers and gastrointestinal cancers, which can impair zinc absorption. Because of zinc’s role in taste and smell perception, it has been proposed as a possible treatment for taste changes/alterations and mouth sores. However, studies are still conflicting and more research is needed before the benefit of zinc can be confirmed. Excessive zinc intake should be avoided, as some studies have shown that excessive zinc can increase the risk of prostate cancer [iii].
Zinc Deficiency
Zinc deficiency in developed countries is very rare and is usually only seen in populations with gastrointestinal disorders, vegetarians or vegans, and pregnant or lactating women. As mentioned above, zinc deficiencies may be common in patients with head and neck cancers and it is therefore important to be aware of the signs and symptoms associated with a deficiency. Early signs of zinc deficiency include growth retardation, loss of appetite, and impaired immune function. More serious signs of deficiency include hair loss, diarrhea, impotence, eye and skin lesions, delayed wound healing, taste changes and fatigue [i].
** If instructed by a medical professional to take a vitamin or mineral supplement, it is important that these instructions are followed. In some cases, food sources of vitamins and minerals will not be sufficient for addressing nutritional inadequacies. **
Sources of Zinc:
Below is a list of the most common food sources of zinc.
- Oysters
- Beef
- Crab
- Beans
- Chicken
- Pork
- Yogurt
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References:
[i] Zinc: Fact Sheet for Health Professionals 2018; https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/.
[ii] Zinc 2018; https://www.mskcc.org/cancer-care/integrative-medicine/herbs/zinc.
[iii] Ressnerova A, Raudenska M, Holubova M, et al. Zinc and Copper Homeostasis in Head and Neck Cancer: Review and Meta-Analysis. Curr Med Chem. 2016;23(13):1304-1330.
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