We Know: All About Zinc and How It Works

What is zinc?

Zinc (Zn) is element 30 in the periodic table of chemical elements. It is an essential mineral of almost every cell in a living organism. Zinc also occurs abundantly in nature as a metal found in the earth's crust.

What functions does zinc serve biologically?

Zinc is a necessary component for many cells in the body. It serves a role as cofactor, or helper element, for many proteins. The roles that zinc serves biologically include:

  • Larger molecules need zinc to bind other chemical elements
    • Zinc in red blood cells bind iron.
  • Immunity
    • Zinc activates a kind of white blood cell called the T-lymphocyte which is used in the body to fight infections.
    • Deficiencies in zinc levels affects the body's ability to fight infections.
  • Wound healing
  • Synthesize DNA
  • Necessary for growth and maintenance during pregnancy and adolescence
  • Delays onset of macular degeneration.

What foods provide mineral zinc?

Animal proteins contain most of the zinc a human body needs. Oysters contain the most zinc of any food source. Red meat and poultry are a second source of zinc. Other zinc-containing foods include:

  • Nuts
  • Whole grain breads
  • Fortified breakfast cereals
  • Legumes

The body absorbs zinc more easily from animal proteins than it does from vegetable proteins. Vegetarians face the added dilemma that some vegetable protein sources contain phytates which decrease the absorption of zinc. Therefore, vegetarians need to supplement their diets with extra zinc to get the correct daily supply.

What happens if I don't get enough zinc?

Deficiencies in zinc can result in the following:

  • Hair loss
  • Diarrhea
  • Problems in growth and development, including retardation of growth
  • Impotence
  • Decreased ability for wounds to heal
  • Loss of appetite
  • Differences in taste and smell
  • Lesions on skin
  • Death

Other problems and disorders can decrease zinc absorption in the body. The body has problems retaining zinc in alcoholics and in individuals with Celiac Sprue and Crohn's Disease. Zinc supplementation is necessary in these cases.

What happens when there is too much zinc in the body?

Too much zinc in the body (in excess of 450 mg) alters the cell's ability to bind iron and reduces the levels of high density lipoprotein (the good cholesterol).


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