Information on Zinc

[Guest guest]

Hi folks:

" ZINC Requirements:

1 to 3 years old: 3 milligrams (mg)

4-8 years old: 5 mg

9-13 years old: 8 mg

Males:

14+ years old: 11 mg

Females:

14 to 18 years old: 9 mg

19+ years old: 8 mg

*Vegetarians, especially strict vegans, may need up to 50% more zinc.

CAN PREVENT –

Formation of free radicals leading to cancer and other heart disease

Acne

ALSO –

Important in prostate gland function and growth of the reproductive

organs

Promotes healthy immune system and healing of wounds

Allows acuity of taste and smell

Protects the liver from chemical damage

Vital for bone formation

Needed to maintain proper concentration of Vitamin E in the blood

Can increase the absorption of vitamin A

Can balance blood sugar; assist the pancreas in manufacturing

insulin; helps lower high cholesterol in diabetics

Can help boost libido in men and women

Helps wounds heal

Keeps skin healthy

Preserves eyesight, protects against macular degeneration

May help improve memory

Needed to make hormones

Can reduce symptoms of common cold

DEFICIENCY SYMPTOMS –

Loss of senses of taste and smell; thin, peeling fingernails with

white spots; acne, delayed sexual maturation, fatigue, growth

impairment, hair loss, schizophrenia, cataracts, ulcers, blood sugar

imbalance, high cholesterol levels, impaired night vision, impotence,

increased frequent infections, infertility, memory impairment,

prostate trouble, recurrent colds and flu, skin lesions, slow wound

healing

DEFICIENCY RISK –

Serious deficiencies are rare; strict vegetarians, persons with diets

high in fiber, pregnant/breast feeding women, persons over the age of

50, alcohol abuse.

OTHER RISKS -

High doses from supplements and/or fortified foods can cause

vomiting, diarrhea, headaches, cramps, loss of appetite, suppression

of your immune system, and lower your body's copper content.

The upper safe limit has been set at 7 mg daily for children ages 1-3

years; at 12 mg a day for children who are 4-8 years old; and at 23

mg daily for those ages 9 -13 years old. For adolescents, ages 14-18

years old, the upper safe limit is set at 34 mg daily and at 40 mg a

day for those 19 years of age and older.

SOURCES –

Brewer's yeast, dulse, egg yolks, lean meat, poultry, organ meats,

fish, kelp, lamb, legumes, lima beans, liver, meats, mushrooms,

pecans, oysters, poultry, pumpkin seeds, sardines, seafood, soy

lecithin, soybeans, sunflower seeds, torula yeast, whole grains

Herbs – alfalfa, burdock root, cayenne, chamomile, chickweed,

dandelion, eyebright, fennel seed, hops, milk thistle, mullein,

nettle, parsley, rose hips, sage, sarsaparilla, skullcap, wild yam

Top ten zinc-rich foods

• oysters, 6 medium, cooked (23.7 mg)

• cereals, ready-to-eat, 1 oz (varies: 0.7-15 mg)

• crab, Alaskan King, 3 oz, cooked (6.5 mg)

• turkey, dark meat, 3 ounces, cooked (3.8 mg)

• yogurt, plain, nonfat, 8 oz (2.2 mg)

• cashews, dry roasted, 1 oz (1.6 mg)

• sunflower seeds (kernels), dry roasted, 1 oz (1.5 mg)

• tofu, 1/2 cup firm (1.5 mg)

• spinach, 1/2 cup, boiled (0.7 mg)

• kidney beans, canned, 1/2 cup (0.7 mg)

SUPPLEMENTS –

Zinc gluconate, picolinate, citrate, monmethionate are best for

absorption; lozenges of zinc gluconate with glycine for cold

symptoms – do not chew or swallow or take more than 12 daily (6 daily

for children); take Zinc and Iron supplements separately due to

interference; 100 mg or more can depress the immune system;

supplements of more than 200 mg per day can affect copper, manganese

and iron absorption.

OTHER –

Taste test of zinc sulfate heptahydrate will determine deficiency –

if taste bitterness, no deficiency "

Source: SeniorsMag