Zinc has a role in the immune response, brain function and fertility.
There are also data that zinc supplementation can reduce the symptoms of the flu, but it is still a controversial real.
Functions & Benefits of Zinc
Zinc is to work for the metabolism of the cell and run well. Approximately 100 enzymes rely on zinc to speed up important chemical reactions.
Zinc protects the cell membranes from oxidative damage, and stabilization of the protein structure of the cell. DNA-binding protein gene Zinc helps cells what to do.
Command, which tells me that some cells die, it is essential for growth, pregnancy and disease prevention. Zinc also helps the release of hormones and nerve impulse transmission.
Zinc recommended daily dose
The recommended daily dose of zinc varies in every person. Here are the recommended daily dose of zinc:
- Infants aged 0-6 months: 2 mg
- Children aged 7 months - 3 years: 3 mg
- Children aged 4-8 years: 5 mg
- Children 9-13 years: 8 mg
Optimal amount of zinc intake differs between men and women after the age of 14 years. Here are the recommended daily dose:
- Male: 11 mg
- Female: 9 mg
- Pregnant women: 13 mg
- Breastfeeding: 14 mg
Rich Food Sources of Zinc
Some include zinc-rich foods include red meat, chicken, shrimp, lobster, peanuts, beans, milk, yogurt, cheese, bread and cereals with zinc.
Foods with the highest zinc content of oysters contains one serving (about 6 oysters) 76.7 mg of zinc.
Highest zinc uptake is still bearable for adults is 40 mg, so it is recommended that no more than three oysters eat every day.
Note that zinc intake
Everything he too much or too little usually side effects on the body, and zinc.
Too much zinc intake can zinc poisoning. The symptoms are vomiting, diarrhea, abdominal pain and severe headaches.
High levels of zinc can cause the body to difficulties in the absorption of copper and iron. This can cause the immune system becomes weak and anemic.
The consumption of too little zinc can zinc deficiency. Symptoms of zinc deficiency are poor growth, weight loss, and the occurrence of lesions on the skin and hair loss.
Vegetarians, pregnant women, and alcohol can lead to zinc deficiency. However, they can eat the taking zinc supplements or foods rich in zinc.
