Zinc is essential for production and development of immune cells, it plays a pivotal role in skin health, and DNA and protein synthesis, is necessary for the activity of over 300 enzymes in metabolism, digestion, nerve function, and other processes, it is involved in cell growth and division, is needed for taste and smell, is the second most abundant mineral in the body after iron, and is present in every cell. Sources include shellfish, red meat, poultry, fish, legumes, nuts and seeds, dairy whole grain, and certain vegetables.
Quick Facts
-Essential for production and development of immune cells
-Plays a pivotal role in skin health, and DNA and protein synthesis
-Necessary for the activity of over 300 enzymes in metabolism, digestion, nerve function, and other processes
-Involved in cell growth and division
-Needed for taste and smell
[63]
RDI
Males 19 – 30 yrs: 11 mg
Females 19 – 30 yrs: 8 mg
[128]
Deficiency
-Affects growth, sexual development, and reproduction
Symptoms include unexplained weight loss,
Toxicity
-Upper limit recommended as 40 mg / day
-No known cases of zinc toxicity from food
-Zinc poisoning can happen through high levels in supplements and symptoms include nausea and vomiting, stomach pain and diarrhea, flu-like symptoms, Low HDL (“good”) cholesterol, change in taste including a metallic taste, copper deficiency which causes anemia and neutropenia, immune system suppression [180]
Sources
Shellfish, red meat, poultry, fish, legumes, nuts and seeds, dairy whole grain, and certain vegetables [63]
