Mineral Zinc

There are 16 essential minerals that the body needs and they are broken into two types: macro and trace. Minerals are inorganic substances (meaning they contain no carbon) that are required for normal cell function, growth and development. Macrominerals are needed by the body in large doses. Trace minerals are only needed by the body in small quantities.

ZINC     

  • Trace mineral

Best plant food sources

  • Vegetables: green peas

  • Grains: brown rice, fortified cereals, wheat germ, leavened whole grains

  • Legumes: chickpeas, black-eyed peas, kidney beans, soy foods

  • Nuts/seeds: almonds, cashews, peanuts

Function in the body

  • Part of many enzymes

  • Needed for making genetic material

  • Needed for healthy eyes, skin, nails

  • Supports reproduction and normal fetal development

  • Helps with wound healing

  • Aids production of sperm

  • Needed for normal growth and sexual development/maturation

  • Supports immune system and healing

  • Supports nervous system

  • Required for sense of taste and smell

  • Essential for releasing Vitamin A from the liver

  • Helps the body break down and use carbohydrates, fats and proteins

  • Enhances muscle growth

  • Increases aerobic capacity

Health benefits

  • May delay the progression of age-related macular degeneration

  • Helps with wound healing

  • Reduces the severity of the common cold

Symptoms of deficiency

  • Delays in growth and development

  • Rough skin

  • Cognitive impairment

  • Weakened immune system

  • Skin, throat and eye lesions

  • Poor sense of smell and taste

  • Poor wound healing

  • Hair loss

  • Loss of appetite

Groups at risk of being deficient

  • Vegans and vegetarians

  • People with GI diseases

  • Pregnant and lactating women

  • Older infants that are exclusively breastfed

  • People with sickle cell disease

  • Alcoholics

Other notes

  • Must have daily intake because the body has no zinc storage system

  • High zinc intake can inhibit iron and copper absorption