Zinc

The RDA for zinc is 15 milligrams per day for men and 12 milligrams per day for women. Recent research suggests that men have a higher need for zinc than do women. Thus, it is appropriate that the RDA is sex-specific for zinc.

Zinc is an essential trace element that must be supplied in the diet of human beings so that growth and health can be maintained. Zinc is necessary for protein synthesis and the metabolism of vitamin A, zinc also helps the healing process of internal and external wounds, decreases cholesterol deposits and promotes mental awareness. A deficiency in zinc can cause loss of appetite, growth retardation and immunological abnormalities.

The best natural sources of zinc are oysters, nuts, wheatgerm, whole grain products, brewers yeast, meat, eggs, legumes and seeds.

Zinc is more easily absorbed in small amounts than large amounts. Human studies have shown that milk apparently inhibits zinc absorption. Because cow's milk and milk products are the major sources of calcium and higher levels of calcium have been recommended in women to protect against bone loss, this could be a matter for concern. Zinc bioavailability is reduced by protein or fiber. [Sandstom, B. and A. Cederblad. 1980. Zinc absorption from composite meals.] Smoking and alcohol also decreases the absorption of zinc.

Ingestion of zinc supplements exceeding 15 mg per day is not recommended. Toxicity can cause gastrointestinal irritation and vomiting.

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