Do you need Zinc?

Zinc is an essential nutrients that we lack in New Zealand soils.  This means we lack it in our diets as the plants and animals do not consume it. Below are the functions that zinc supports in the body.   

I find that teens and children will take this form of zinc due to be a very small tiny tablet and they have a vanilla berry taste.   In teen years we use a lot of zinc due to its support the production and regulation of sex hormones.  In natural medicine a sign of a lack of zinc can be “if you lack in zinc you stink” and white twink like marks on your nails. Plus many other signs menstrual cramping, mood swings etc. due to hormone disregulation.

Zinc is very important especially women in New Zealand due to high colon cancer rates in overseas scientific studies this can be due to a lack of zinc.  Here is a very interesting study on zinc deficiency and cancer https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7476080/

Purchase Zinc here https://oceangypsy.co.nz/collections/supplements

The Function of Zinc in the Body

Zinc is an essential trace element that plays a crucial role in various physiological functions within the human body. Some key reasons why zinc is required include:

1. Enzyme Function: Zinc is a component of numerous enzymes that are involved in various metabolic processes. These enzymes play essential roles in the digestion and utilization of carbohydrates, proteins, and fats.
2. Immune System Support: Zinc is known to be important for the proper functioning of the immune system. It is involved in the development and activation of immune cells, and it plays a role in the body’s defense against infections and illnesses.
3. Wound Healing: Zinc is necessary for the process of wound healing. It is involved in the synthesis of DNA, cell division, and tissue repair. This makes it crucial for the repair and regeneration of damaged tissues.
4. Cell Division: Zinc is required for cell division, growth, and development. It plays a role in the maintenance of healthy skin, hair, and nails.
5. Antioxidant Activity: Zinc has antioxidant properties, helping to protect cells from damage caused by free radicals. This can contribute to overall cellular health and may play a role in reducing the risk of certain chronic diseases.
6. Reproductive Health: Zinc is important for both male and female reproductive systems. In males, it is involved in sperm production, and in females, it plays a role in various aspects of reproductive health, including egg maturation.
7. Taste and Smell: Zinc is necessary for the proper functioning of taste and smell receptors. A deficiency in zinc can lead to a decreased sense of taste and smell.

Always consult your health professional before taking supplements

The Different Types of Zinc

When choosing a zinc supplement, it’s important to be aware of the different forms of zinc available. The various types of zinc differ in terms of their absorption rates, bioavailability, and potential side effects. Here are some common forms of zinc supplements:

1. Zinc Gluconate:
   • This is one of the most common forms of zinc supplements.
   • It is relatively well-absorbed by the body.
   • It is often used in lozenges for immune support.
2. Zinc Sulfate: Zinc Drops are this form
   • Zinc sulfate is another common form.
   • It is often used in supplements and is relatively well-absorbed.
   • It may cause gastrointestinal side effects in some individuals.
3. Zinc Acetate:
   • This form is used in some lozenges.
   • It is well-absorbed by the body.
4. Zinc Picolinate:
   • Zinc picolinate is a chelated form of zinc, where zinc is bound to picolinic acid.
   • It is often considered to have good bioavailability and is well-absorbed.
   • Some people find it easier on the stomach compared to other forms.
5. Zinc Orotate:
   • Zinc orotate is another chelated form, where zinc is bound to orotic acid.
   • It is believed to have good bioavailability.
   • It is sometimes used for athletic performance.
6. Zinc Citrate: Zinc Melts are this form
   • Zinc citrate is a combination of zinc and citric acid.
   • It is well-absorbed and is less likely to cause stomach upset compared to some other forms.
7. Zinc L-methionine:
   • This is a chelated form of zinc where zinc is bound to the amino acid L-methionine.
   • It is believed to have good bioavailability.

Zinc Deficiency Signs

Zinc deficiency can lead to a variety of signs and symptoms, as zinc is involved in numerous physiological processes within the body. Some common signs of zinc deficiency include:

1. Impaired Immune Function: Zinc plays a crucial role in supporting the immune system. A deficiency may result in an increased susceptibility to infections and illnesses.
2. Delayed Wound Healing: Zinc is essential for the process of wound healing and tissue repair. A deficiency can lead to slower healing of wounds and increased susceptibility to skin infections.
3. Growth and Development Issues: In children, zinc deficiency can interfere with normal growth and development. It may result in delayed sexual maturation and impaired cognitive development.
4. Skin Problems: Zinc deficiency can manifest as skin issues, including dry skin, dermatitis, and a higher susceptibility to skin infections.
5. Loss of Appetite: Zinc deficiency may lead to a decreased sense of taste and smell, which can contribute to a loss of appetite and changes in dietary habits.
6. Hair Loss: Insufficient zinc levels have been associated with hair loss and thinning. Adequate zinc is important for maintaining healthy hair.
7. Eye and Vision Issues: Zinc is present in the retina, and a deficiency may contribute to vision problems, including night blindness.
8. Impaired Cognitive Function: Some studies suggest that zinc deficiency may be linked to cognitive impairments, affecting memory and learning abilities.
9. Fertility and Reproductive Issues: Zinc is important for both male and female reproductive health. In males, it is essential for sperm production, while in females, it plays a role in various aspects of reproductive function.
10. Changes in Nails: Zinc deficiency may contribute to changes in the appearance of nails, such as white spots or lines.

Foods that contain Zinc

Several foods contain zinc, and incorporating a variety of these into your diet can help ensure an adequate intake of this essential mineral. In New Zealand we lack Zinc in our soil so even though zinc is traditionally high in these foods if it is deficient in the soil it will be deficient in the food. Here are some zinc-rich foods:

1. Meat:
   • Beef
   • Pork
   • Lamb
   • Chicken (dark meat)
2. Seafood:
   • Oysters (particularly high in zinc)
   • Crab
   • Lobster
   • Shrimp
   • Fish (such as salmon and tuna)
3. Dairy Products:
   • Milk
   • Cheese
   • Yogurt
4. Nuts and Seeds:
   • Pumpkin seeds (pepitas)
   • Cashews
   • Almonds
   • Pine nuts
   • Sunflower seeds
5. Legumes:
   • Chickpeas (garbanzo beans)
   • Lentils
   • Black beans
   • Kidney beans
6. Whole Grains:
   • Quinoa
   • Oats
   • Brown rice
   • Whole wheat products
7. Vegetables:
   • Spinach
   • Kale
   • Mushrooms (particularly shiitake)
   • Peas
8. Fruits:
   • Avocado
   • Blackberries
   • Kiwi
9. Fortified Foods:
   • Some breakfast cereals and other grain products are fortified with zinc.

It’s important to note that the bioavailability of zinc can be influenced by various factors, including the presence of phytates (found in some whole grains and legumes) and dietary fiber. Animal sources of zinc are generally more readily absorbed by the body compared to plant sources. Additionally, cooking methods can affect the zinc content of food.

Herbs & Spices that contain moderate amounts of zinc

While herbs and spices are not typically rich sources of zinc, some do contain small amounts of this essential mineral. Including a variety of herbs and spices in your diet can contribute to overall nutrient intake, including zinc. Here are a few herbs and spices that contain zinc:

1. Basil:
   • Fresh or dried basil may contain trace amounts of zinc.
2. Thyme:
   • Thyme is a flavorful herb that contains small amounts of zinc.
3. Parsley:
   • Fresh parsley, commonly used as a garnish, contains some zinc.
4. Coriander (Cilantro):
   • Coriander, both the seeds and the fresh leaves (cilantro), contains small amounts of zinc.
5. Dill:
   • Dill, often used in pickling and as a culinary herb, contains trace amounts of zinc.
6. Mustard Seeds:
   • Mustard seeds, used in various cuisines, contain zinc.
7. Cumin:
   • Cumin, a common spice in many dishes, contains small amounts of zinc.
8. Paprika:
   • Paprika, made from dried and ground peppers, contains some zinc.

While these herbs and spices contribute to zinc intake, it’s important to note that the levels are relatively modest compared to other food sources like meat, seafood, and dairy products.

If you have specific dietary concerns or suspect a zinc deficiency, it’s advisable to consult with a healthcare professional or a registered dietitian for personalized advice. They can help assess your nutritional needs and recommend appropriate dietary changes or supplements if necessary.

Testing is available at https://www.intuitivenutrition.co.nz/ New Zealand only