wvalady1968:
Originally posted by MASSIVEPKGO_CHUCK@May 17 2004, 12:20 AM
Well, since this my first time of hearing about zinc, what foods do have zinc in them and/or what supplements are there?
Googled and found this:
ZINC
Zinc is another antioxidant mineral that is an important co-factor for over a hundred enzymes. It is needed to switch on certain genes in response to hormone signals. This initiates synthesis of the specific protein that gene is responsible for making; zinc therefore plays an important role in the sensitivity of tissues to hormones.
Zinc deficiency before puberty delays sexual development and can result in smaller male sex organs. Deficiency in later life leads to slowed muscle growth and impaired immunity to disease. More severe deficiencies lead to loss of the sense of taste, and muscle weakness.
EC/UK RDA: 15 mg/day
US National Research Council recommendation: 15 mg/day.
UK average intake: 11.4 mg/day. Intakes range from 5.719 mg/day.
Athletes need more zinc than sedentary men due to their higher fatty acid turnover, to replace zinc lost in sweat, and for the interaction of testosterone which helps initiate muscle growth. Some sports nutritionists prescribe supplements containing 1550 mg zinc per day for athletes.
It is worth knowing that taking any more than 10 mg zinc in one go can upset the stomach and cause nausea. Zinc seems safe at doses up to several hundred milligrams per day, but excess impairs copper metabolism.
Foods rich in zinc include:
oatmeal
whole grain products
yeast
seafoods
meat
nuts
milk
eggs
cheese.
Moderate amounts of zinc are found in chicken and vegetables. In general, animal meat is a better source of bioavailable zinc than vegetables.
You can check your zinc levels by obtaining tests from a pharmacy. If your zinc levels are low, taking supplements of 10 mg zinc three times a day will cause a rapid improvement. If you find this level in zinc intake causes gastrointestinal symptoms, drop down to taking the supplement twice a day.
Soya products and foods rich in iron reduce the absorption of zinc from the digestive tract. They are best avoided within two hours of taking your zinc supplements.