Zinc: lack of and excess zinc , zinc consumption norms
Vitamins And Dietary Supplements / / August 12, 2017
Zinc is an essential trace element, so that people can stay healthy.This element is second only to iron in the body for concentration.
Zinc is found in the cells of the whole organism.It is necessary for the body's defense (immune system) to make it work properly.Zinc also plays an important role in cell division, growth, wound healing and digestion of carbohydrates.
Zinc is also necessary for the functioning of the senses of smell and taste.Inside the womb, during infancy and childhood, the human body needs zinc to grow and develop properly.
latest information about the examination of the zinc supplements showed that:
- at reception for at least 5 months of zinc may reduce the risk of colds diseases;
- if start taking zinc supplementation for 24 hours after the first cold symptoms appeared, it can reduce symptoms and to make them less severe.
Food sources of zinc
High-protein foods contain large amounts of zinc.Beef, pork and lamb contain more zinc than fish.Dark meat chicken has more zi
Other good sources of zinc are nuts, whole grains, legumes and yeast.
Fruits and vegetables are not good sources of zinc because zinc from vegetable proteins not available for use by the body as zinc animal proteins.Thus, vegetarian diet and a diet low in protein tends to have a low zinc content and.
Zinc is included in most multivitamin and mineral supplements.These additives may include zinc gluconate, zinc sulfate or zinc acetate.While not clear whether one form is better than the other.
Zinc is also found in some prescription drugs - such as nasal sprays and gels, etc.
daily requirement for zinc
How many units of each vitamin a person needs depends on age and gender.Also important are other factors - such as pregnancy and human health.Pregnant or lactating women need higher levels of zinc.The best way to get the daily requirement of essential vitamins - eat a wide variety of fruits, vegetables, dairy products, legumes and whole grains.
encourage each person to consult with your doctor or nutritionist, it is more useful for him.
daily rate zinc for infants
- 0-6 months: 2 milligrams per day (mg / day)
- 7-12 months 3 mg / day zinc
daily rate for childrenand schoolchildren
- 1-3 years: 3 mg / day
- 4-8 years old: 5 mg / day
- 9-13 years: 8 mg / day
daily rate zinc for adolescents and adults
-Boys and men aged 14 years and older: 11 mg / day
- Girls and women aged 14 to 18 years: 9 mg / day
- women from 19 years of age and older is 8 mg / day
excess and lack ofzinc in the body
The symptoms of zinc deficiency include:
- frequent infections;
- hypogonadism in men;
- hair loss;
- poor appetite;
- problems with the sense of taste;
- problems with the sense of smell;
- ulcers on the skin;
- slow growth of the body;
- problems with vision in the dark;
- wounds that do not heal for a long time.
Zinc supplements in large quantities can cause diarrhea, abdominal pain and vomiting - usually within 3-10 hours after their adoption.All these symptoms disappear within a short period of time after cessation of these additives.
People who use nasal sprays and gels, containing zinc, can have side effects - for example, such as loss of smell.