Improve your Health with Zinc By Jodi M

Q. What is zinc?
A. Zinc is actually a metallic chemical element. It's the 24th most abundant element in the Earth's crust. Humans typically consume it in its trace form.

Q. How can people consume zinc and not get sick?
A. The Recommended Daily Allowance (RDA) for zinc is only 11 mg a day for adult males, 8 mg a day for adult females. For perspective, a penny is 2,500 milligrams (mg). So you can either eat .0032 zinc pennies a day to get your RDA, or find a source in your diet.

Q. What does zinc do in your body?
A. Zinc plays many different roles in the body. It is essential for protein synthesis and regulates immune system cell production. Zinc acts as a catalyst in chemical reactions for nearly 100 different enzymes. It also plays a role in immune resistance, digestion, reproduction, physical growth, diabetes control, appetite, stress level, taste and smell.

Q. It sounds important! Where can I get zinc?
A. You're probably already getting some zinc in your diet. Foods high in protein, like red meats and poultry, give you a good amount of zinc. Also, beans, peanuts, lentils, seeds, and whole grains are good sources of zinc. You can even get it from your breakfast cereals, if you look for whole grain or fortified cereals. You can also get zinc from vitamins that specifically have zinc in them, as well as many immune system health products.

Q. What can I expect if I'm getting enough zinc?
A. Your immune system will be producing the right amount of white blood cells and those cells will be better able to recognize and destroy antigens. Zinc also helps the immune system keep out infections, so scratches and abrasions may heal faster with a zinc-sufficient diet.

Q. Can I overdo my zinc intake?
A. Yes, if you are getting too much zinc in your diet, it can actually impair immune system functions. Experiments show that 300 mg or more will hinder the immune system, however the recommended limit is 40 mg per day for a normal adult.

Zinc is mainly found in the muscles, but it can also be found in red and white blood cells, the retina of the eye, bones, skin, pancreas, liver, and kidneys. There are more than 300 enzymes in the human body that require some amounts of zinc for normal functioning.
One crucial zinc health benefit is that it is vital to many biological functions such as immune system health, digestion, reproduction, physical growth, diabetes control, appetite, stress level, taste and smell. Zinc also aids in wound healing, and immune boosting. Some additional benefits include fighting skin problems such as acne, boils and sore throats. It is used as an astringent and antiseptic for skin protection. Zinc also functions as an antioxidant and is involved in many complex biochemical reactions such as enzymatic function, carbohydrate metabolism and protein synthesis. It is unbelievable that an element such as zinc, rarely talked about, could help with so many life sustaining processes.
As you search for the best sources of zinc, there are many foods to consider. High-protein foods contain a lot of zinc. If you are a vegetarian, good sources include dairy products, beans and lentils, peanuts, seeds and whole-grain breakfast cereals. Red meat and poultry also provide zinc. Keep in mind that dietary fiber can interfere with the body's ability to absorb zinc.

I'd like to share a story about a good friend of mine named Kelsi. Kelsi is one of those skinny girls we all hate who eats whatever she wants and never puts on a pound. Last summer Kelsi started wondering if her current diet of chocolate bars for lunch and chips for dinner was very good for her body (I could have told her that years ago) and decided to make a change for the better. I assisted her in finding whole grain foods, fruits and vegetables, and lean meats from the health food store, and she also picked up about 200 dollars worth of vitamin and mineral a>.
Throughout the summer, Kelsi faithfully took about 12 pills a day, believing that she would be much healthier with her new habits. A couple weeks after beginning the routine, however, Kelsi came down with a terrible case of the common cold. She was achy, tired, feverish, and sniffly for about a week, then it seemed to go away. A few days later she got sort of sick again but only spent one day in bed. This cycle of sickness and recovery continued for about a month or so and I began to wonder why, after living a life of unhealthy habits, Kelsi suddenly had such a low immune system! Although I was suspicious, Kelsi was certain that her illness was proof that she NEEDED all those pills to get healthy. After about 6 weeks of watching my friend struggle with her health, I decided to get to the bottom of it. I looked through all the supplement bottles and checked with Kelsi to be sure she was taking the appropriate dosage. She had it right on all but one: Zinc. The bottle said to take 3 pills a week and Kelsi had been taking three per DAY (in her defense it was very small print on the label). I came to find out that the average adult female only needs 8 mg of Zinc per day, not the 45 mg that Kelsi ended up taking. Getting too much zinc in your diet can actually impair immune system strength. Experiments show that 300 mg or more will hinder the immune system, however the recommended limit is 40 mg per day for a normal adult. Poor Kelsi was basically poisoning herself everyday with her Zinc supplements! As soon as she stopped taking the Zinc she got better and it's been about 8 months now and she hasn't gotten sick once.
This tragic story is a perfect example of how harmful Zinc can be when taken in excess, but also how great it is for your immune system when you take the recommended daily allowance.