Foods with the Highest Sodium Content

Reference:

http://www.heart.org/

How Vital is Zinc?

In our quest for achieving or maintaining our ideal weight, we generally tend to think of cutting calories and counting macronutrients. Micronutrients are often relegated to the “Let’s think about these later” category so that oftentimes we tend not to realize that we short-change ourselves of these essential vitamins and minerals.

We need to shift our focus too on how much we are feeding ourselves of micronutrients. One such crucial mineral is zinc. All healthy body tissue must contain zinc in some quantity. At least 300 various enzymes need zinc to do life-sustaining chemical functions as well. These facts underscore the reliance of the human organism on zinc as an essential ingredient of healthy functioning and well-being.

The Role of Zinc

Zinc has so many crucial benefits that this article will simply highlight some:

Supporter of the Immune System

Some of the strength of an individual’s immunity relies heavily on zinc. For one, zinc has anti-microbial properties; hence, it is found in the body’s first line of defence which are the barriers thrown up by skin, lungs, throat, and the mucous membrane linings of the respiratory and digestive systems. Zinc is also present in saliva. Zinc destroys inhaled or ingested bacteria before these can do some damage.

Zinc also controls inflammation. Research on mice lacking zinc revealed a devastating inflammatory response to sepsis compared to mice with normal zinc levels. An individual with insufficient zinc levels would be susceptible to an overwrought immune system when faced with a threat. Without adequate zinc to put some brakes on, inflammation can get out of hand.

Helps in Thyroid Hormone Production>

The hypothalamus needs zinc to manufacture TRH, a stimulator hormone that signals the pituitary gland to activate the thyroid into producing its T3 and T4 hormones. Triiodothyronine (T3) and thyroxine (T4) play roles in regulating metabolic processes, reproductive system, calcium balance, and cell production of protein. When zinc is insufficient, the thyroid gland becomes underactive and causes the condition known as hypothyroidism of which chronic weakness, tiredness, weight gain, and depression are common symptoms.

Assists in Bone Formation

The body stores 2-4 grams of zinc for enzyme, protein, and amino acid synthesis in the eyes, brain, kidney, liver, muscles, and bones. Although zinc has an indirect role in bone formation, it nevertheless plays an invaluable assistive role by being a trace mineral used to manufacture collagen and alkaline phosphatase (ALP), both important factors in bone development.

A British researcher, Dr. Ellen C.G. Grant, wrote the British Medical Journal (BMJ) in 2005 that the root cause of osteoporosis is not reduced oestrogen levels or calcium deficiency. She contends that the reduction in alkaline phosphatase is a major contributory factor to osteoporosis in menopausal women. When ALP enzyme activity is diminished, calcium content in bones gets depleted as well. This phenomenon may be blamed on the low levels of zinc, magnesium, and manganese.

Essential for Brain Health

Zinc plays a very active role in regulating neuronal and hippocampal communication in the areas of memory and learning. Adequate zinc intake is then important for optimal brain function and the slowing down of cognitive function deterioration as people age. Low levels of dietary zinc have shown increased risk of dementia and also a decline in sexual health.

Zinc in the brain may be found in more concentrated amounts than in any part of the body. Zinc deficiency has been found to play a key role in depression, ADHD, seizures, difficulties with learning and memory abilities, anxiety, and mental health problems such as bipolar disorder.

Supports the metabolism and roles of other nutrients

Omega-3 and Omega-6 essential fatty acids require zinc to be changed into forms that support these nutrients’ anti-depressant and anti-inflammatory benefits. Vitamin B6 also needs to partner with zinc to help reduce symptoms of PMS and depression. Zinc also boosts the functions of Vitamin A in improving night vision, moisturizing skin, reducing the occurrence of frequent colds, and preventing mouth ulcers.

Getting Enough Zinc

The Australian Ministry of Health recommends that adult men consume 14 mg/day and women, 8 mg. /day. Pregnant women, however, need a much higher intake at 11 mg. / day.

Dietary zinc has its best food sources in beef, shrimp, spinach, kidney beans, oysters, flax seeds, and garlic. A lot of foods contain zinc so unless one has an absorption problem, maintaining adequate zinc levels is relatively easy.

Be aware, however, of foods, beverages, and other factors that reduce zinc benefits. These include:

• Alcohol -- puts the brakes on zinc absorption and hastens its excretion
• Refined sugar -- requires zinc to metabolize thereby depleting your stores
• Diuretics -- includes coffee, soda, and tea. These increase the elimination of zinc from your system by as much as 60%.
• Excess calcium and iron supplementation --- too much calcium or iron decreases your zinc stores
• Excess copper supplementation --- can reduce zinc levels. Copper is present in multi-vitamins, water flowing through copper pipes, copper IUDs, birth control pills, and the like.
• Vitamin D deficiency -- reduces the effectivity of zinc
• Stress -- stimulates the production of cortisol and adrenaline, the chronic presence of which diminishes the body’s stores of zinc
• Low protein intake -- prevents zinc from metabolising efficiently