Zinc is an essential trace element, that is, it is vital and can not be manufactured by the body itself. As a rule, healthy people can meet the daily daily requirement of zinc problems on the diet. but sometimes it can also lead to nutritional deficiencies.
Zinc fulfilled in the body many functions. It is, for example, important for the skin, eyes, various metabolic processes and the immune system of the body.
Zinc is a mineral which is one of the vital (essential) trace elements. The body can not make itself - the person must absorb through food. Even plants and animals need zinc.
The human body contains - spread over all organs - about 2 to 4 grams of the mineral matter. Particularly in bones, skin and hair zinc is stored there, there are up to 70 percent of the recorded zinc. The rest is stored mainly in the liver, the kidneys and in muscles. Zinc iron applies to the second most important metal in living organisms.
Zinc is a necessary for life (Eat cial) trace element - so the body can not produce itself. It is important that you record zinc in the diet so that it can perform its many functions in the body.
Zinc body requires, among other things, which is about 300 enzymes can function properly. So zinc is about important numerous metabolic processes in the body such as the production and the reduction of:
This has, for example, zinc affect:
The daily zinc requirement is estimated for Men and boys from 15 years at 10 milligrams (Mg). Women and girls from 15 years need to 7 milligrams a little less zinc than men. Pregnant women from the fourth month is recommended to include about 10 milligrams. For nursing mothers about 11 milligrams are recommended daily.
For children and infants, the daily zinc requirement is lower:
Zinc requirements for infants
Zinc requirement for children:
Is not enough zinc from the diet, zinc deficiency can occur. In Germany, about 70 percent of men and 80 percent of women consume enough zinc daily to himself.
Zinc is found in many different foods. So that you are well supplied with zinc, is a varied mixed diet ideal with zinc-containing foods. The main source of zinc are animal food - zinc from animal food the human body can be processed better than from vegetable.
Animal food, fish and seafood included, included compared to plant foods often large amounts of zinc. Especially intestines are zinc-containing. The marine animals are characterized oysters a very high zinc content from. Cow's milk contains relatively little zinc. However, other dairy products contain quite a lot of zinc, such as some cheeses.
From the group of cereals oatmeal, whole wheat flour and wheat germ are good sources of zinc. Although many vegetables are not as rich in zinc, including relatively high levels of zinc are fed by eating green peas, dried lentils and soybeans. Furthermore, cocoa and most nuts contain a lot of zinc.
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Liver contains a lot of zinc.
A woman can their daily requirement (7 milligrams of zinc), for example, be covered by:
Certain circumstances may cause a person needs more zinc or receives too little zinc. The following factors may increase the risk of zinc deficiency:
In a zinc deficiency can lead to the following symptoms come:
A zinc deficiency can easily be based on a blood test determine.
A zinc poisoning or zinc overdose occurs rarely before - through diet alone, it is virtually impossible to take as much zinc that symptoms of poisoning occur. Compared to other trace elements zinc is not considered particularly toxic.
In the past there were occasional acute zinc poisoning, which were due to the consumption of acidic foods or drinks that for a long time in galvanized containers were kept. Zinc poisoning can also through the Inhalation of zinc vapor or zinc dust that come from working in foundries.
Acute zinc poisoning are rare. Possible Symptoms of acute zinc poisoning by, for example pain in the gastrointestinal tract such as diarrhea, nausea or vomiting.
When zinc dust and zinc fumes were inhaled, it can cause the so-called Gießfieber or metal fever come, which can also occur by inhalation of other metal dusts or vapors.
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Even at very zinc containing nutritional overdose is practically impossible.
A chronic zinc poisoning may be, for example, by prolonged intake of high amounts of zinc are formed (more than 50 mg / day, e.g., by the uncontrolled intake of zinc preparations).
Due to the interaction between the copper and zinc in the uptake from the intestine occurs in chronic zinc overdose a copper deficiency. This copper deficiency in turn can cause a form of anemia in which the red blood cells contain too little red blood pigment hemoglobin (so-called. Hypochromic anemia). In people who (Wilson's disease) suffer from the so-called copper storage disease, makes you look at the effect of high doses of zinc advantage, as is stored in Wilson's disease too much copper in the body.
Who occupies zinc supplements for an extended period, although no proven zinc deficiency exists, should make sure that he takes a day not more than 25 milligrams of zinc to himself. This amount is considered to be harmful to health. It must be borne in mind that zinc are already included in the diet each day about 7 to 10 milligrams.
Prolonged ingestion of high amounts of zinc should always medical consultation respectively.
Zinc-containing medicines can be provided that zinc deficiency states exist even without a doctor's prescription (as part of a self-medication) are taking. However, it is advisable that zinc intake through diet to increase.
When choosing the right zinc preparation you should next to the appropriate zinc dose mainly due to the composition respect, think highly of. It influences the rate and extent, is absorbed by the body with the zinc. This property, known as bioavailability depends in particular on whether the zinc is present or has been coupled to selected substances, such as certain amino acids.
If pregnant or nursing women also need zinc supplements, the gynecologist should decide. Especially in pregnancy and lactation is a sensible diet paramount and should be prioritized. An exception is the additional intake of iodine, iron, magnesium and folic acid in the form of dietary supplements, and folic acid should in principle take any woman in early pregnancy.
When zinc supplements are not overdosed, side effects are rare. but a longer-term Ingestion of large amounts of zinc (more than 50 mg per day) can lead to disorders of iron and copper household.
The simultaneous supply of iron or copper-containing drugs reduces the absorption of Zinc into the body. Zinc in turn deteriorates the absorption which is supplied with the food of the copper. There are also medications that lead to decreased absorption of zinc. These include some antibiotics, such as ciprofloxacin, enoxacin, norfloxacin and tetracyclines.