W8-L1: Trace Minerals - Zinc Flashcards
What are the functions of Zinc?
6
- Immune system
- Metabolism
- Gene Expression & Protein Synthesis
- Taste & Smell
- Growth & Development
- Protection
How does Zinc play a role in
Immune system?
maintains skin integrity, defends against pathogens, wound healing
How does Zinc play a role in
Metabolism?
- Involved in supporting iron metabolism
- Essential for the metabolism of carbohydrates, proteins, and fats; gene expression;
How does Zinc play a role in
Gene Expression & Protein Synthesis?
acts as a structural component of transcription factors affecting how genes are expressed
How does Zinc play a role in
Taste and smell?
essential for the proper functioning of taste and smell receptors, may influence appetite
– deficiency often associated with reduced appetite
How does Zinc play a role in
Growth and development?
critical for cell division, DNA synthesis,
and overall growth
How does Zinc play a role in
Cell Protection?
Helps protect cells from oxidative damage and reduce inflammation
What is the RDA for Zinc?
8mg (females), 11mg (males)
What is the best source of Zinc?
Animal proteins provide substantial
amounts of zinc
What is the problem with getting
Zinc from plants?
- Plant-based foods (e.g., legumes, nuts, seeds, whole grains) contain zinc, but it is often with phytate, which can inhibit absorption.
- Soaking, sprouting and fermenting may assist with absorption from vegetarian sources
Examples of Food With Zinc
What can a Zinc deficiency lead to?
- Stunted growth particularly in children and adolescents
- Others: hair loss, diarrhea, eye and skin lesions, poor appetite, and delayed sexual maturation
What can a Zinc toxicity lead to?
- Suppressed immune system,
- Gi symptoms,
- copper deficiency,
- neurological health
Is it recommended to take Zinc supplements?
- Not typically recommended unless there is evidence of deficiency
- Excess zinc (above UL: 40 mg/day) can lead to nausea, headaches, immune suppression, and copper deficiency
