SIGNS YOU NEED MORE OR LESS ZINC
SIGNS YOU NEED MORE OR LESS ZINC
It’s key to your immune system & your senses of smell & taste.
See what happens if you don’t get enough & which foods are good sources.
What Is Zinc?
- It’s a mineral your cells need to fight off bacteria & viruses & make the genetic material,
called DNA, that tells your body how to work the way it should. - It helps you heal wounds, aids your senses of smell & taste & is important for infants &
children as they grow
How Much Do You Need?
- An adult man needs 11 milligrams a day & an adult woman, 8 milligrams.
- If you’re pregnant or breast feeding, you’ll need more around 12 milligrams.
- Children need 2 -11 milligrams depending on their age& gender.
- Talk to your pediatrician about how much is right for your child.
Do I Get Enough?
- Probably, yes, most Americans do.
- But some things can make it hard for your body to use it, including surgery on your stomach
or intestines, alcohol abuse & digestive diseases like ulcerative colitis or Crohn’s disease. - And people who don’t eat meat or animal products can have a harder time getting enough
zinc from food.
What Happens If I Don’t Get Enough?
- It can make children grow more slowly & delay puberty in teens.
- Adults who are low on zinc can have hair loss, diarrhea, sores on their eyes & skin & loss
of appetite. - It also can affect a man’s sexual desire.
- Talk to your doctor before taking a supplement, though.
- These issues can be caused by something other than a lack of zinc.
Healthy Skin
- Zinc helps your skin do what it’s supposed to: protect you from heat & cold, bacteria
& viruses. - Your doctor might prescribe a zinc supplement or ointment to treat certain skin problems,
like acne.
Can It Cure the Common Cold?
- Some studies suggest that if you take zinc lozenges or syrup, but not pill supplements, within
24 hours of feeling a cold coming on, your symptoms won’t be as bad or last as long. - Nasal sprays & gels that have it are linked to the loss of sense of smell.
- More research is needed to figure out if it really works and, if so, how you should take it.
May Help Prevent Age-Related Macular Degeneration (AMD)
- This is an eye disease that causes vision loss over time.
- A large study of people at higher risk of getting AMD showed that taking a daily multivitamin
with zinc, along with vitamins A & C, beta-carotene & copper, may help avoid it. - But other studies haven’t had the same results.
Source: Chuck Roast
- Too much red meat, especially fatty meat ,has been linked to health problems, but it can
deliver some essential nutrients, including zinc. - Just keep your portions small & eat plenty of green vegetables on the side.
- A 3 oz serving has about 7 milligrams of zinc.
Source: Dark Meat Chicken
- It has 2.4 milligrams of zinc per 3 oz serving, compared with less than 1 milligram in a
skinless chicken breast. - Try some pan-roasted chicken thighs with sautéed kale for a healthy, tasty meal.
Source: Cashews
- How about a zinc rich snack?
- Cashews have 1.6 milligrams of zinc per 1 oz serving.
- Just watch your portions.
- While they’re healthy, cashews are also full of calories & fat.
Zinc Supplements
- Even though most Americans get enough zinc from their meat-rich diet, some people take
more, as a supplement by itself or as part of a multivitamin. - This can be helpful if you don’t get enough in your diet or you have certain medical
conditions, but it’s not always safe. - Check with your doctor first.
Too Much Can Be Bad for You
- It can cause diarrhea, stomach cramps, headache & nausea.
- And if you take too much for too long, you may have lower levels of copper (another
essential nutrient), a weaker immune system & less HDL or “good” cholesterol. - You shouldn’t get more than 40 milligrams a day unless your doctor has told you otherwise.
- Talk to your pediatrician before giving a zinc supplement to your child.
Interactions With Other Medication
- Zinc supplements can weaken the effects of antibiotics & antibiotics can make it harder for
your body to use zinc. - The supplements also can make it harder for your body to absorb some drugs, like the
arthritis drug penicillamine. - Talk to your doctor before taking a zinc supplement.
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