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Zinc is a component of more than 300 enzymes needed to repair
wounds, maintain fertility in adults and growth in children,
synthesize protein, help cells reproduce, preserve vision,
boost immunity, and protect against free radicals, among other
functions.
In double-blind trials, zinc lozenges have reduced the duration
of colds in adults, but have been ineffective in children.
The ability of zinc to shorten colds may be due to a direct,
localized anti-viral action in the throat. For the alleviation
of cold symptoms, lozenges providing 13–25 mg of zinc,
in the form of zinc gluconate, zinc gluconate-glycine, or
zinc acetate, are used, typically every two hours while awake,
but only for several days. The best effect is obtained when
lozenges are used at the first sign of a cold.
Zinc reduces the body’s ability to utilize the essential
mineral copper. (For healthy people, this interference is
circumvented by supplementing with copper, along with zinc.)
The ability to interfere with copper makes zinc an important
therapeutic tool for people with Wilson’s disease—a
genetic condition that causes copper overload.
Zinc supplementation in children in developing countries is
associated with improvements in stunted growth, increased
weight gain in underweight children, and substantial reductions
in the rates of diarrhea and pneumonia, the two leading causes
of death in these settings. Whether such supplementation would
help people in better nourished populations remains unclear.
Who may need extra zinc?
Medical doctors who suspect a zinc deficiency will consider
risk factors such as inadequate caloric intake, alcoholism,
digestive diseases, and symptoms such as impaired growth in
infants and children when determining a need for zinc supplementation.
Vegetarians may need as much as 50% more zinc than non-vegetarians
because of the lower absorption of zinc from plant foods,
so it is very important for vegetarians to include good sources
of zinc in their diet.
Maternal zinc deficiency can slow fetal growth. Zinc supplementation
has improved growth rate in some children who demonstrate
mild to moderate growth failure and who also have a zinc deficiency.
Breastfeeding also may deplete maternal zinc stores because
of the greater need for zinc during lactation. It is important
for mothers who breast-feed to include good sources of zinc
in their daily diet and for pregnant women to follow their
doctor’s advice about taking vitamin and mineral supplements.
Low zinc status has been observed in 30% to 50% of alcoholics.
Alcohol decreases the absorption of zinc and increases loss
of zinc in urine. In addition, many alcoholics do not eat
an acceptable variety or amount of food, so their dietary
intake of zinc may be inadequate.
Diarrhea results in a loss of zinc. Individuals who have had
gastrointestinal surgery or who have digestive disorders that
result in malabsorption, including sprue, Crohn’s disease
and short bowel syndrome, are at greater risk of a zinc deficiency.
Individuals who experience chronic diarrhea should make sure
they include sources of zinc in their daily diet and may benefit
from zinc supplementation.
What foods provide zinc?
Zinc is found in a wide variety of foods. Oysters contain
more zinc per serving than any other food, but red meat and
poultry provide the majority of zinc in the American diet.
Other good food sources include beans, nuts, certain seafood,
whole grains, fortified breakfast cereals, and dairy products.
Zinc absorption is greater from a diet high in animal protein
than a diet rich in plant proteins.
| Food |
Milligrams |
%DV* |
| Oysters, battered and
fried, 6 medium |
16.0 |
100 |
| Ready-to-Eat (RTE)
Breakfast cereal, fortified with 100% of the DV for zinc
per serving, 3/4 c serving |
15.0 |
100 |
| Beef shank,
lean only, cooked 3 oz |
8.9 |
60 |
| Beef chuck,
arm pot roast, lean only, cooked, 3 oz |
7.4 |
50 |
| Beef tenderloin,
lean only, cooked, 3 oz |
4.8 |
30 |
| Pork shoulder,
arm picnic, lean only, cooked, 3 oz |
4.2 |
30 |
| Beef,
eye of round, lean only, cooked, 3 oz |
4.0 |
25 |
| RTE Breakfast cereal,
fortified with 25% of the DV for zinc per serving, 3/4
c |
3.8 |
25 |
| RTE Breakfast cereal,
complete wheat bran flakes, 3/4 c serving |
3.7 |
25 |
| Chicken
leg, meat only, roasted, 1 leg |
2.7 |
20 |
| Pork tenderloin,
lean only, cooked, 3 oz |
2.5 |
15 |
| Pork loin,
sirloin roast, lean only, cooked, 3 oz |
2.2 |
15 |
| Yogurt,
plain, low fat, 1 c |
2.2 |
15 |
| Baked
beans, canned, with pork, 1/2 c |
1.8 |
10 |
| Baked
beans, canned, plain or vegetarian, 1/2 c |
1.7 |
10 |
| Cashews,
dry roasted w/out salt, 1 oz |
1.6 |
10 |
| Yogurt,
fruit, low fat, 1 c |
1.6 |
10 |
| Pecans,
dry roasted w/out salt, 1 oz |
1.4 |
10 |
| Raisin
bran, 3/4 c |
1.3 |
8 |
| Chickpeas,
mature seeds, canned, 1/2 c |
1.3 |
8 |
| Mixed
nuts, dry roasted w/peanuts, w/out salt, 1 oz |
1.1 |
8 |
| Cheese,
Swiss, 1 oz |
1.1 |
8 |
| Almonds,
dry roasted, w/out salt, 1 oz |
1.0 |
6 |
| Walnuts,
black, dried, 1 oz |
1.0 |
6 |
| Milk,
fluid, any kind, 1 c |
.9 |
6 |
| Chicken
breast, meat only, roasted, 1/2 breast with bone and skin
removed |
0.9 |
6 |
| Cheese,
cheddar, 1 oz |
0.9 |
6 |
| Cheese,
mozzarella, part skim, low moisture, 1 oz |
0.9 |
6 |
| Beans,
kidney, California red, cooked, 1/2
c |
0.8 |
6 |
| Peas,
green, frozen, boiled, 1/2 c |
0.8 |
6 |
| Oatmeal,
instant, low sodium, 1 packet |
0.8 |
6 |
| Flounder/sole,
cooked, 3 oz |
0.5 |
4 |
|
*
DV = Daily Value. DVs are reference numbers based on
the Recommended Dietary Allowance (RDA). They were developed
to help consumers determine if a food contains very
much of a specific nutrient. The DV for zinc is 15 milligrams
(mg). The percent DV (%DV) listed on the nutrition facts
panel of food labels tells adults what percentage of
the DV is provided in one serving. Percent DVs are based
on a 2,000 calorie diet. Your Daily Values may be higher
or lower depending on your calorie needs. Foods that
provide lower percentages of the DV also contribute
to a healthful diet. |
How much Zinc do I need?
Moderate intake of zinc, approximately 15 mg daily, is adequate
to prevent deficiencies. Higher levels (up to 50 mg taken
three times per day) are reserved for people with certain
health conditions, under the supervision of a doctor. For
the alleviation of cold symptoms, lozenges providing 13–25
mg of zinc in the form zinc gluconate, zinc gluconate-glycine,
or zinc acetate are generally used frequently but only for
several days.
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