ZINC: What is it and what are its main functions in the body?
Zinc is a mineral. Specifically, it is called a trace element, as it is a chemical element found in small quantities in the cells of living beings and plays an essential role in normal metabolic function. Zinc is therefore vital for humans because it is present in their cells, tissues, and body fluids. It also enables the action of a large number of proteins, enzymes, and hormones, such as insulin. It is necessary for the proper functioning of the immune system. It also participates in maintaining healthy skin and proper wound healing, as well as playing an important role in taste and smell. It is involved in intestinal digestion and, during pregnancy and lactation, influences the baby's growth. It is also an antioxidant, so it helps prevent aging and is essential for gene expression, as it stabilizes the structure of DNA and RNA and participates in cell division, among many other functions.
Importance in pregnancy and breastfeeding
Zinc is essential for proper embryogenesis during pregnancy; therefore, the recommended intake of this trace element increases during pregnancy and breastfeeding to approximately 11-12 mg/day respectively compared to the 8-11 mg/day recommended for men and non-pregnant women.
Dietary sources of zinc
Reaching the recommended daily intake through a proper diet is possible, but it's important to be aware of the main sources of zinc to make this possible. Among the main sources of zinc are... animal proteins. That said, the beef, pork, lamb and sausages They contain more zinc than fish. Other sources of zinc include... egg yolks, nuts such as almonds, hazelnuts and walnuts, as well as mushrooms, milk and dairy products, whole grains and legumes.
It is important to remember that zinc in plant-based foods such as fruits and vegetables is not available for human consumption (unlike zinc from animals). Therefore, in vegetarian or vegan diets, it is important to pay attention to this trace element, as these diets tend to be low in zinc.
Dietary zinc bioavailability
When consuming foods rich in zinc, it is important to know which factors influence and increase its absorption and which decrease it. high-protein diets, as well as soy, glucose and lactose, increase the absorption of this mineral.
On the other hand, there are factors that decrease the availability of this trace element, such as phytate, a component found in plants (like spinach) that is a potent inhibitor of zinc absorption. Another factor that decreases zinc availability is food processing. For example, refined grains can lose between 20 and 80% of their zinc content. Furthermore, oxalic acid and phytic acid decrease zinc absorption, as do excess copper, calcium, and phosphorus.
