Zinc: a vital mineral
Although the human body contains it only in traces, it is nevertheless vital for our health: the mineral zinc. It is involved in numerous metabolic processes and strengthens our immune system. What makes zinc so important for our body and what happens if we take in too little zinc?
The mineral zinc
Zinc is a chemical element with the element symbol Zn and the atomic number 30. It is one of the transition metals, but occupies a special position within them because its properties are more similar to those of the alkaline earth metals. It is a bluish-white, brittle metal. Zinc is essential for all living things. Zinc belongs to the essential minerals and due to its low content in the body (less than 50 mg per kg body weight) it is classified as a trace element. Essential minerals are vital for the body, but since the body cannot produce them itself and can only store them to a limited extent, they must be actively supplied. The human body contains 2-4 g of zinc, depending on weight. Well distributed throughout the body, about 60 percent of zinc is found in the muscles and 30 percent in the bones; the remaining 10 percent is distributed among the skin, hair, nails, organs and blood cells (1-2%). About 99 per cent of zinc is found intracellularly, i.e. in the cells. However, since the body can only store a small amount of zinc, it must be continuously supplied with zinc in small doses.
The positive effect of the mineral zinc
Zinc is a true multi-talent: as a component of numerous enzymes, it plays a decisive role in metabolism. It strengthens our immune system and supports wound healing. The production of numerous hormones is influenced by zinc. It supports the body in detoxification and acts as a radical scavenger. Learn more about the positive effects of the mineral zinc here.
Learn more about the positive effects of zinc here.
How much zinc does your body need?
Zinc is an essential trace element. The body cannot produce it itself and cannot store it for long. It must therefore be actively consumed daily through food. The German Nutrition Society (DGE) gives a reference value of 7 to 10 mg of zinc per day for women, and 11 to 16 mg of zinc per day for men. The recommended intake varies depending on your diet: the more whole grain products, nuts and legumes you eat, the richer your diet is in phytate. However, phytate interferes with the absorption of zinc, so a higher reference value is recommended if your phytate intake is high.
The recommended zinc intake can be met with a balanced diet. Of the animal foods, offal, red meat and dairy products contain particularly high amounts of zinc; among the plant products, soy flour, oatmeal and nuts. In some situations in life, the body has an increased zinc requirement, e.g. during pregnancy and breastfeeding or as a competitive athlete, but older people also often have an increased requirement. To cover this increased need, it can be useful to take a zinc supplement temporarily.
Phytic acid: the zinc counterpart
Some of the foods that are particularly rich in zinc, such as legumes or cereals, have a high content of phytic acid, which hinders the absorption of zinc. Phytic acid is a bioactive substance, it serves the plants as a store for phosphate and binds various minerals that the germinating plant needs for growth. Phytic acid is therefore mainly found in foods, which can also serve as seeds. In nature, phytic acid occurs as an anion, phytate. The terms phytic acid and phytate are used synonymously. When phytate-rich foods are eaten, the phytate binds the minerals in our body so that they can no longer be absorbed by the body. However, certain preparation methods can render the phytate harmless. If cereal grains are soaked for a long time, the phytic acid dissolves from the marginal layers, and subsequent germination reduces the remaining phytic acid to a minimum. Fermentation and sourdough fermentation also ensure a reduction in phytic acid. Foods that are particularly rich in phytates, such as peanuts or wheat bran, should only be eaten in moderation.
Zinc deficiency
Approximately 20 % of German adults suffer from zinc deficiency. Typical symptoms are skin problems such as acne and dermatitis, hair loss and wound healing disorders and a weakened immune system. In addition, there are a number of non-specific symptoms, for example fatigue and listlessness, concentration problems, depressive moods and neurological disorders. These symptoms do not necessarily have to indicate zinc deficiency, but they can. Zinc deficiency is caused by an increased need under special life circumstances, by increased loss during illness, the intake of certain medications or by heavy sweating in competitive athletes, or by a reduced intake. We take in too little zinc when we are malnourished or undernourished or when we have chronic intestinal inflammation, but the risk of reduced zinc intake also increases with age. One to nine out of one million people have a congenital zinc deficiency: they suffer from hereditary zinc deficiency syndrome. This very rare, congenital metabolic disorder shows the typical zinc deficiency symptoms already a few months after birth with weaning, and the patient is dependent on lifelong zinc substitution. With this, however, he can lead a largely normal life. A reliable zinc deficiency is detected by a blood analysis, but a value within the normal range does not exclude a zinc deficiency.
Caution during preparation! All minerals, including chloride, are water-soluble. This means that they are partially lost during cooking. With a gentle preparation, for example by steaming, you preserve the valuable ingredients and avoid that later there are more minerals in the cooking water than in the food. Excessive heating can also impair the composition of certain foods and thus their health-promoting effect.
Does zinc deficiency make you sick?
Zinc deficiency often occurs in connection with various diseases. Diseases can arise due to zinc deficiency, but the reverse is also possible, namely that zinc deficiency occurs due to an existing disease. The most common disease that is favoured by zinc deficiency is certainly a cold or the flu. An immune system weakened by zinc deficiency makes it easier for viruses and bacteria to invade the body. Skin diseases such as acne and neurodermatitis are also favoured by zinc deficiency. Children and adolescents especially need a lot of zinc during the growth phases, otherwise growth disorders can occur. Allergies are also favoured and aggravated by zinc deficiency.
On the other hand, there are also diseases that favour a zinc deficiency. Whether it is due to increased zinc excretion, as in diabetes, or reduced absorption due to intestinal inflammation: the resulting zinc deficiency can exacerbate the disease. Regular monitoring of zinc levels is therefore particularly important. In some cases, zinc is also used specifically for therapy. For example, zinc is given to treat diarrhoea in small children. In patients with liver cirrhosis, the administration of zinc is also part of the standard therapy for zinc deficiency.
Find out more about the connection between zinc deficiency and diseases here.
The first signs of a zinc deficiency appear everywhere where processes with a high cell division rate take place, namely in the immune system, in the skin and in the mucous membrane. Visible symptoms are skin changes such as acne, dermatitis, eczema or very dry skin, brittle hair, hair loss and brightening nails. Problems with the mucous membranes can be seen in wound healing problems, taste problems or diarrhoea. Common colds, bladder infections or cold sores can indicate a weakened immune system due to zinc deficiency.
The human body cannot produce zinc itself and can only store it for a short time. That is why it is important, especially in the case of zinc deficiency, to take in the daily amount recommended by the German Society for Nutrition (DGE): Men 11 to 16 and women 7 to 10 milligrams of zinc per day. Shellfish, offal and red meat, cereals and fruits are particularly rich in zinc. Zinc from animal foods is absorbed by our body much better than from plant foods. Vitamin C and acids from various fruits improve zinc absorption, while phytate and oxalic acid hinder it. Taking a zinc supplement for a limited period of time can effectively compensate for a deficiency.
The human body cannot produce zinc itself and has little storage capacity for the trace element. If the body is not supplied with sufficient zinc over a longer period of time, it maintains the zinc level in the blood for as long as possible by emptying the body's own stores. The body is already deficient in zinc, even though it is not yet detectable in the blood. Certain groups have an increased risk of zinc deficiency: pregnant and breastfeeding women have an increased zinc requirement, competitive athletes sweat out more of the mineral, people in stressful situations consume more zinc, and senior citizens no longer absorb the trace element as well from food. Chronic intestinal diseases inhibit the absorption of the mineral and can cause a zinc deficiency.
Zinc is a component of many enzymes that act as catalysts for many chemical reactions in our body. If the body is not sufficiently supplied with zinc, many processes cannot take place properly. These include, for example, cell formation and cell division reactions, energy production from sugar, proteins or fats and the body's own defence against infectious diseases. Zinc deficiency manifests itself in skin and mucous membrane problems, increased susceptibility to infections, fatigue and listlessness.
Zinc deficiency manifests itself in numerous symptoms, such as skin and mucous membrane problems and an increased susceptibility to infections. If several of these symptoms occur, the doctor will carry out a blood test. In addition to the zinc level, other factors such as the hormones contained in the zinc or the number of blood cells are also determined. The blood analysis shows a definite zinc deficiency, but a blood value in the normal range does not rule out a zinc deficiency, because a zinc deficit in the blood is compensated for by the body's own zinc from the cells. Measurements in body tissue or hair reflect the supply situation of the last weeks, but are not suitable for daily practice.
If a zinc deficiency cannot be compensated for in the diet, dietary supplements or zinc supplements can supply the body with the trace element. Dietary supplements are available in supermarkets and drugstores, but they are not officially licensed as medicines. Non-prescription zinc supplements from the pharmacy are licensed as medicines and guarantee safety in terms of dosage, quality and effectiveness. Zinc tablets or capsules are offered in different dosages.
Vitamin C, hydrocarbons from various fruits and the amino acids histidine, methionine, glutamine and cysteine from meat and cereals improve zinc absorption. Proteins, especially from foods of animal origin such as meat, eggs and cheese, enhance the absorption of zinc.
Traces of zinc are found in almost all foods. Shellfish have a particularly high zinc content, with oysters being the clear front-runners: 100 grams contain almost 85 milligrams of zinc. Second place among zinc suppliers goes to offal and red meat, 100 grams contain 6 to 8 milligrams of zinc. Poultry, fish, dairy products and eggs are also good sources of zinc with 1.4 to 5 milligrams per 100 grams. Hülsenfrüchte and cereals are the front-runners among plant foods, with wheat bran having the highest value at 13 milligrams per 100 grams.
Zinc deficiency occurs when the body cannot absorb enough zinc from food. This can be the result of malnutrition or, more often in industrialised countries, an unbalanced diet: too much fast food or industrially prepared food, unbalanced diets or special diets. Another cause is poor zinc utilisation, for example as a result of a chronic intestinal disease or a congenital absorption disorder. Diabetes mellitus or kidney diseases, but also medicines such as antacids, cortisone preparations, lipid-lowering drugs and some medicines increase the excretion of zinc via the kidneys and thus cause a zinc deficit.
Depending on the severity of the zinc deficiency and the prescribed therapy, it can take several weeks to months to correct the imbalance. High-dose zinc supplements are often given for an eight-week course of treatment, but it can take longer for the symptoms of deficiency to subside and for the nutrient balance to be restored.
Hair loss is one of the symptoms of zinc deficiency. Studies have shown that people with hair loss often have low levels of zinc in their blood and hair. Zinc is an essential hair building substance and regulates many of the processes that can cause hair loss. It ensures a healthy scalp and thus provides the prerequisite for healthy hair growth.
Conclusion
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