Zinc aids the bioavailability of folate. It aids the absorption of vitamin A. This element is involved in dark adoption and thus aids in preventing night blindness. Studies suggest that zinc helps to prevent the early onset of developing dry macular degeneration. It is also essential for maintaining the proper level of vitamin E in the blood and works along with vitamin C to boost the immune system.
Zinc Deficiency
Zinc deficiency adversely affects a number of immune functions resulting in decreased production of some cell signaling molecules, reduced action of zinc-dependent enzymes and protein involve in converting DNA to RNA and decreases the activity of the zinc-dependent hormone that is important for T-cell function. Zinc is responsible for the development and activation of white blood cells that are specifically useful for attacking viruses that often hide from the other parts of the immune system while they are growing inside infected cells. Simply put, zinc-deficient people experience increase susceptibility to a variety of infectious agents.
Natural Source
Shellfish (e.g. raw oysters), beef liver and other red meats are rich sources of zinc. Mushrooms nuts and legumes are relatively good plant sources. Zinc bioavailability (the fraction of zinc retained and used by the body) are relatively high in meats, eggs and see foods because of the absence of compounds that inhibits its absorption and the presence of sulphur-containing amino acids that improve zinc absorption.
The zinc in whole grain products and plant proteins is less bio-available due to their relatively high content of phytic acid, a compound that inhibits zinc absorption. However, yeast enzymatic action reduces the level of phytic acid in foods. Therefore leavened whole grain breads have more bio-available zinc than unleavened whole grain bread. There are other foods such as mammalian milk, seaweed, bananas and broccoli that supplies smaller amount of zinc.
Supplements
You may take supplements with zinc or zinc supplements to make up for shortfall in your diet. Food sourced zinc is safe even if consumed in excess. There are limits to observe when taking zinc supplements. The recommended daily allowance for zinc is 15mg/day or 264µg/kg (120µg/lb) body weight while the safe tolerable upper limit intake is 40mg/day. It is best when taking zinc supplements to include all other minerals but especially magnesium, selenium, iodine (if you don’t use iodized salt) copper, iron, and calcium along with vitamins C, A and E for better absorption and utilization. Observe caution when taking high dosage of zinc for a long period (in excess of a week). Overdosing with zinc supplements will cause bloody diarrhea, vomiting, aggressive body inflammation, blood in urine, burning at end of urine, infections, flue-like symptoms, headache, and belly pain, depleted copper, and taste alteration. Therefore if you are on multiple supplements you need to look at the zinc content in all supplements you take to make sure the total does not exceed the upper safe limit.
In Event Of Zinc Overload
If you are taking zinc supplements and suddenly develop any of the above symptoms stop taking all supplements with zinc for a while during which time eat pineapple and banana and drink natural cow’s milk (about 1quart/day). The more dilute the milk is, the more you’ll need to drink. You may continue taking the other mentioned supplements in moderate dosage to help utilize the excess zinc.
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