Zinc is a micronutrient that is important for growth and development in our bodies. It is part of hundreds of enzymes and works with them as a cofactor to carry out various activities as well as with structural proteins and hormones. It is the second most abundant micronutrient in the body after iron.
Zinc is found in all body organs with highest amounts in muscles and bones. Zinc is necessary in the synthesis of DNA and RNA which control the functions of cell and pathways involving growth. It
influences hormones that participate in bone growth especially those that are concerned with calcium metabolism. Zinc is a powerful antioxidant that promotes immunity. It is needed in the maturation
and functioning of T-cells that fight off infections directly and indirectly as helpers.
Zinc is necessary for vitamin A activity in the production of the active form of the vitamin in the visual pigments. Zinc is important in the development of secondary sexual characteristics. Zinc affects mood, cognition and learning abilities. Zinc deficiency is of concern in sickle cell because the body stores are normally low. The use of folic acid supplements because of zinc is inhibited and hence made unavailable to the body for use. Zinc deficiency is characterized by growth retardation, impaired sexual maturation and hypogonadism. Weight is also generally low as compared to the general healthy population. The stature of most is short as a result of delayed skeletal maturation. One may also experience night blindness owing to the fact that vitamin A utilization is poor. Wounds have also been noticed to heal poorly with the deficiency. Because zinc is needed for good mental health, you can also suffer from periods of depression.
A good diet is needed to prevent zinc deficiency. Animal products are the richest sources of zinc with meats and liver having highest concentrations. Remember however that meats are rich in saturated fat that cause harm to our health and so consuming lean meat in controlled portions is the best option. Egg yolk and yoghurt are good sources too while fish and poultry have fair amounts. Although vegetables have lower amounts of zinc than animal products, they are better sources because of minimal saturated fat.
Whole cereals like whole oats, rye and wheat, pumpkin seeds, ginger, sunflower seeds and crunchy peanut butter are rich vegetable sources of zinc. Fibre and phytates in vegetables inhibit zinc intake.
Yeast used in food preparation helps to make zinc available to the body. Soaking seeds and boiling seeds in different water helps to reduce phytates. Note however that the levels in our diets are not that high to cause a deficiency. Studies have shown that the use of zinc supplements reverse the effects of the deficiency in children with restoration of proper eyesight and improvements in linear growth and weight being seen. Zinc supplements are recommended but only under instruction and supervision by a qualified medical doctor and nutritionist.
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