Zinc | Sources, Functions & Daily Requirement

Zinc is a micro-nutrient essential for human body, present predominantly in red blood cells, liver and importantly the prostate gland in males in large quantities.

Functions

Zinc is an essential trace element in the human body which contributes to the active center of around 300 enzymes in the human body.

Antioxidant

It is needed for some enzymes to prevent free radical damage in the body.

Insulin production

It is essential for insulin secretion in pancreas.

insulin

insulin injection

Taste Sensation

It is required for taste sensation in the mouth. Zinc is used in treatment of taste disorders for the same reason.

Important for Vision

Eyes

It is important for maintaining normal levels of Vitamin A in the body. Thus it is indirectly helpful in maintaining good health of your eyes.

Reproductive Health

Reproduction

 

It is present in prostate gland in males, hence required for reproduction, for spermatogenesis and growth of sperms. In females, it plays an important role in egg production, maintaining proper follicular fluid levels as well as hormonal regulation. Although deficiency of zinc alone will not cause infertility but it is an important factor for a healthy reproductive life

Daily Requirement

The daily requirement of zinc in diet as suggested by World Health Organization (WHO) is 10-15 mg/day.

It should be increased by 50%, i.e 15-25 mg /day in pregnant and lactating women.

Foods rich in Zinc

Zinc from animal sources is better absorbed than plant sources. Due to this reason vegans and vegetarians are more prone to zinc deficiency.

Zinc deficiency is a global problem worldwide and is seen in pregnant and lactating women further affecting children’s health.

Foods from plant sources

1.Spinach

Spinach

2. Seeds

Pumpkin Seeds have high zinc content. Other seeds are sesame seeds, watermelon seeds.

Pumpkin Seeds

Pumpkin Seeds

3.Nuts

Cashew in particular is rich in zinc. Others are almonds, walnuts, peanuts and hazelnuts.

cashew

4. Cocoa or Chocolate

cocoa

chocolate

5. Beans

Chickpeas in particular.

chickpea

6. Mushrooms

mushrooms

Foods from animal sources

1. Chicken

chicken

2. Yogurt, Milk

yogurt

milk

3. Seafood

Seafood

4. Beef & Lamb

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