What are the benefits? | Zinc is an important part of over 100 enzymes necessary for tissue growth, reproduction, the immune system and many other functions. It is particularly important to cell replication and DNA synthesis, with a key role in early pregnancy when a baby is developing rapidly. It is vital for healthy skin, hair and nails, since these cells are continually being replaced and renewed, and for a strong immune system since immune cells multiply when fighting infection. Zinc is also essential to a powerful antioxidant enzyme called superoxide dismutase that helps to neutralise potentially damaging free radicals in the body. Free radicals are by-products of chemical reactions that take place in the body. They cause damage by interacting with cell membranes, proteins and cell DNA. Zinc is important to the normal functioning of the male prostrate gland, the growth of the reproductive organs, the healing of wounds, and is vital for bone formation. | What are the natural food sources? | Most foods contain zinc, but good sources include eggs, fish, legumes, meats, poultry, cheese, milk, whole grains, and mushrooms. | How much do you need? | The recommended daily allowance for zinc is15 mg per day, but a long-term intake of up to 30 mg per day is not considered harmful. | Are you likely to be deficient? | Zinc deficiency may lead to loss of sense of taste or smell and can cause fingernails to become thin, peel and develop white spots. Other symptoms of zinc deficiency include acne, delayed sexual maturation, fatigue, growth impairment, hair loss, high cholesterol levels, impaired night vision, increased susceptibility to infection, infertility, memory impairment, prostate trouble, recurrent colds and flu, skin lesions and slow wound healing. | Are you taking too much? | Zinc intake in excess of 300 mg per day may impair immune function. | Are there any interactions? | Some prescription medicines may be affected by zinc. |
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