Zinc!

Zinc is an essential mineral found in more than two hundred enzymes in our bodies! It is considered a trace mineral which means our bodies need it for nutrition but only in small amounts. So why then, is it so common to be deficient? Due to the SAD (Standard American Diet) being so prevalent in our culture, foods are often stripped of these nutrients, the food we are eating doesn't contain them, or our bodies are not absorbing them properly due to digestive issues. Zinc is extremely important for detoxification, growth, protein and DNA synthesis.

Interesting Facts!

• We only absorb 20-40% of the zinc in our food (even less when we age)

• If we are deficient our bodies fight to absorb more - if we are sufficient it will absorb less

• Zinc competes with other minerals like cooper and iron. If you have too much cooper or iron you body will not absorb as much zinc

• Zinc is a natural relaxant for those who suffer from ADHD

• Zinc can help with acne during puberty

• Zinc highly effects taste, smell, and vision - if you are anorexic or have a loss of appetite once you get older it is likely due to a zinc deficiency

• Zinc lozenges can pick up appetite!

What are the other health benefits of zinc?

• Immune Function

• Wound Healing

• Taste Perception

• Fertility

• Insulin

• Digestive Enzymes

• Antioxidant

• Anti-Inflammatory

• Skin Health

• Growth/Brain Development

• Mental Alertness

What is the daily recommended zinc Intake?

Well it depends on your age and gender!

• Children = 2-5mg

• Males = 8-11mg

• Females = 8-9mg

Are there any reasons you would need more zinc than recommended above?

Yup! Reasons you would need more zinc is if you are pregnant, experience GI diseases or disorders, have high levels of stress, copper excess, are going through puberty, if you smoke, are anorexic, an alcoholic, have HIV/AiIDS, or are vegetarian. You can take zinc tests (check out the link at the end of the blog!) to see if you are deficient, however, there are physical symptoms that show deficiencies.

6 signs you have a zinc deficiency

1. Slowed growth

2. Slow sexual development

3. Stretch marks

4. Poor appetite (loss of taste & smell)

5. Brittle or white spots on nails

6. Delayed wound healing/low immunity

**Note that even though it is more common to have a deficiency in zinc, too high of zinc levels can cause these symptoms as well so be aware of your intake!

What are the best foods to consume that are high in zinc?

• Oysters (ARE THE BEST SOURCE!!)

• Pumpkin/Sunflower Seeds

• Shellfish

• Red Meat

• Liver

• Eggs

• Yogurt/Cheese/Milk

• Brazil Nuts/Pecans/Almonds/Walnuts

• Sesame Butter

• Peanuts/Split & Green Peas/Edamame

• Oats/Buckwheat

• Ginger root/nutritional yeast

Serving Size Examples:

• ¼ cup (4 Tbs or 2 oz) pumpkin seeds = 2.57 mg

• 3 oz lean beef = 4.75 mg

• 1 oyster = 5.5 mg

Make sure your Zinc intake is in balance with your Copper intake! (15:1 ratio). The animal-based zinc foods listed above are high in zinc and low in copper. Nuts and legumes also have a good ratio but you want to make sure to soak before consuming as they contain phytates. This is the number 1 inhibitor of Zinc!

So how can I test for a zinc deficiency?

Hair and blood tests are available but the easiest is the zinc taste test which you can purchase online and take at home any time you'd like! You take a tsp of the liquid zinc (or as much is recommended on the bottle) and hold it in your mouth for at least 30 seconds. If you detect the natural bitter/metal taste of zinc immediately, it means you have enough zinc in your body. For many people, the liquid will just taste like water which means you are deficient. If that's the case - just swallow the zinc to get your daily intake! You can continue doing it daily or weekly until you have sufficient zinc.