Zinc is found in every cell throughout the body. It aids growth and development as well as boosting immunity, tissue repair and DNA synthesis.
Zinc is an essential mineral for numerous bodily processes, yet zinc deficiency is rife, particularly among children, adolescents, pregnant and lactating women, and the elderly.
Since every cell in your body contains and needs zinc to function, even a minor zinc deficiency can cause problems. Our bodies don’t produce zinc - they take it from natural food sources so it’s important that you know what foods are high in zinc and include them as part of your regular diet.
The baby builder
Zinc levels during pregnancy are a big concern; expectant mothers need 50 per cent more zinc in their diet during pregnancy. Yet most do not meet this requirement – a real worry since low zinc intake during pregnancy increases the risk of low birth weight and birth defects.
“So much emphasis is placed on making sure pregnant women get enough folic acid. While that is also very important, zinc is just as big of a concern in relation to avoiding birth defects,” says Chiropractor Cody Hanish.
More than 300 enzymes require zinc to function correctly. Some of those functions are critical during pregnancy because they involve embryo and foetal development. Babies typically grow 25 and a half centimetres and triple their birth weight by their first birthday. Getting the proper amounts of zinc in babies’ diets is essential.
The growth booster
In a study published in Clinical Nutrition (1983) of 40 mildly zinc-deficient children aged 2-6 years, taking a 10 mg zinc supplement daily resulted in significant growth over the course of a year.
Zinc helps children grow taller and build strong teeth and bones. Many children, particularly in third world countries, do not get enough zinc because of inadequate consumption of whole grains, meat, and fish. Severe and longstanding zinc deficiency can permanently stunt growth and delay sexual development.
The immunity booster
Zinc helps strengthen our immunity and improves white blood cell count and has been used successfully to boost the immunity of AIDS patients.
A new research study in The Journal of Leukocyte Biology (August 2009) suggests that zinc may be pointing the way to new therapeutic targets for fighting infections.
Scientists from Florida found that zinc not only supports healthy immune function but increases activation of the cells (T cells) responsible for destroying viruses and bacteria.
“Taking zinc supplements when you have cold or flu symptoms greatly speeds up your recovery,” says Cody. “It’s important to maintain an optimal level of health so that your body can defend against disease.”
Sources of zinc
The good news is high quality sources of zinc in everyday foods are easily accessible. For the list of sources of zinc, click here.
About the Author
John de Voy is a Sydney Chiropractor and the founder of Wynyard Chiropractic, a Sydney based spinal care centre. He is very passionate about Spinal Health for babies, children and adults and highly regarded by fellow practitioners and all his patients.
Tags: balance diet, diet, diet plan, exercise while pregnant, growth, immunity, nutrition, online health and fitness, Sources of Zinc, what to eat while pregnant, Zinc
