By Tanvi Shah
Add a little zinc to your life, says Tanvi Shah
We all know and agree that good nutrition is essential for survival, physical and mental development, and for overall health.
However, amongst the plethora of nutrients and micro-nutrients necessary for humans, the role of a much-ignored metal - zinc and the immense benefits it could have on life, have come as a surprise to nutritionists.
ITS BIOLOGICAL ROLE Zinc is an essential mineral found in almost every cell. It stimulates the activity of approximately 300 enzymes, which are substances that promote biochemical reactions in the body. Zinc acts as a critical ingredient for immune cell function, assisting in cell division and growth, and supports a healthy immune system, which in turn, protects the system against infection and some cancers.
It is needed for the healing of wounds, it helps maintain your sense of taste and smell, and is needed for the synthesis of genetic material -DNA. Zinc also supports normal growth and development during pregnancy, childhood and adolescence.
ZINC DEFICIENCY Several of us could unknowingly be suffering from mild zinc deficiency. Some of the symptoms of this are loss of appetite, slow wound healing, and dermatitis. Severe zinc deficiency can cause growth retardation and stunting, interference with neuro-behavioural development, the impairment of reproduction and can lead to immune disorders.
A zinc deficiency is implicated in deteriorating vision that comes with ageing. Zinc is also responsible for hair loss in both men and women. However, these health problems rapidly improve when the zinc levels are raised to a normal level as your doctor would indicate.
An analysis of diet and nutritional needs have led researchers to estimate that about 48 per cent of the world’s population is at risk due to zinc deficiency. In fact, the World Health Organisation now recognises that zinc deficiency is a global public health problem that may have been underestimated.
Since plant based-diets interfere with the absorption of zinc, countries such as India, where vegetarian diets are the norm, are particularly at risk of overall zinc deficiency.
ZINC - HOW MUCH? Surprisingly, the total amount of zinc one needs is not much. For an adult about 10 milligrams are enough to give you all its benefits. Zinc absorption is greater from a diet high in animal protein than one rich in plant proteins. Plants contain substances known as phytates, which interfere with zinc absorption.
One of the best means of preventing zinc deficiency among vegetarians is to consume zinc-fortified foods like fortified breakfast cereals. Other good sources of zinc include nuts and dairy products.
In case of a nonvegetarian diet, the choices are many. While beef, pork and lamb contain more zinc per serving than fish, oysters contain more zinc per serving than any other food. Groundnuts, pumpkin seeds, chickpeas, baked beans and tahini paste are all good sources of zinc.
COUGHS AND COLDS A study released by the Cleveland Clinic, USA, shows that zinc taken in the form of lozenges reduces the length and severity of the common cold by 42 per cent.
ZINC - FOR YOUR MAN Zinc deficiency due to improper diets and nutrient-poor food is fairly common among men. This trace mineral is vital to the lifelong good health of male reproductive organs as it is one of the key nutrients for sexual functions.
It has been called the “masculine mineral” because, apart from the eye, its highest concentration is found in the male prostate gland. Zinc is concentrated in semen and is vital to fertility. Not getting enough of this mineral may decrease seminal fluid and sperm count. Hey girls c’mon, zinc-up your guys!!!
ZINC - IT HELPS THEM THINK Zinc is also imperative for proper learning, and task-behavioural performance among children. Zinc is involved anisms that enhance memory and thinking skills. Research has shown that zinc deficiency causes poor growth and maturation of the cere bellum and impairs the development of brain cells, which may contribute to learning disor ders or emotional and behaviour problems.
ZINC - THE SUBSTANCE FOR YOU Zinc activates the areas of the brain that govern taste and smell, and without those, the desire to eat is vastly diminished. Loss of appetite could be caused by a zinc deficiency. Studies have shown that zinc supplements could help certain women, especially those who are thin, to deliver healthier babies.
Breast-feeding could deplete maternal zinc stores because of the greater need for zinc during lactation. It is therefore important for mothers who breast-feed to include good sources of zinc in their daily diet. It is very essential for pregnant women to follow their doctor’s advice about taking vitamin and mineral supplements. OK, keep zincing!
Photograph: Jitu Savlani Models: Femina Miss India Contestant 2001, Swarchala, Tina Parakh and Tina Dariri
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