What does zinc do in the human body? Impact on women's health. Vitamins with zinc for children

Zinc – very important mineral for the body. We get it with food. And if there is little zinc in food, then work is disrupted thyroid gland, stomach, intestines, liver.

Like this zinc has properties:

• Helps normal operation our eyes
• Participates in the production of sex hormones
• Avoids nervous overload
• Participates in the joining of proteins
• Thanks to zinc, our taste qualities and sense of smell
• Participates in the production of serotonin, thereby improving mood
• Helps Metabolism
• Nourishes our brain; with a lack of zinc, memory deteriorates

Besides:

• Zinc takes participation in the conversion of proteins, fats and carbohydrates into calories. It helps in the absorption of vitamin A.
• Zinc is needed for boosting immunity, physical, sexual and intellectual development person.
• Zinc is involved in bone formation. Bones are formed not only in children - adults also need skeletal restoration.
• Zinc is necessary for older people to prevent heart attack and stroke. He protects the brain and prevents damage to blood capillaries.
• Senile insanity and forgetfulness can be treated with zinc, after treatment, such people regain their memory.
• Many doctors have already come to the conclusion that schizophrenia is a disease due to a lack of zinc, manganese and vitamin B6.
• If a woman has enough zinc in her body, she can easily tolerate the onset of menstruation..
• Zinc is useful for people with diabetes mellitus, because it regulates blood sugar and is involved in the production of insulin.

Harm of zinc

• Zinc in metal form is not harmful to humans. Zinc compounds with other elements are harmful, especially zinc phosphide, which is used to kill mice and rats.
• For human health galvanized cookware is harmful(bowls, buckets).
• An excess of zinc in the body is just as harmful as a lack of it.. If zinc is in excess, it interferes with the absorption of iron and copper. This diagnosis is confirmed if the pancreas and liver function worse than before, immunity has decreased, and nausea has appeared.
• The body cannot take more zinc from food than it needs. Oversupply is possible only when improper use of zinc preparations.
• Also zinc poisoning may happen if drink water that has stood for a long time in a galvanized bucket, or cook food in such a container.

Zinc poisoning occurs when the amount in the body is more than 150 mg.

The role of zinc in the body

Eating foods rich in zinc helps your body:

• To fight with harmful bacteria and viruses
• Increases the body's immunity

1. Zinc is essential athletes to build muscle mass
2. Need zinc pregnant women, especially if a boy is due. In the first 3 months, the placenta develops and the fetus's genitals form.
3. Need zinc boys during puberty. It is responsible for the production of testosterone in the body - male hormone. In organism young man contains more than 2g of zinc, and mainly in the testicles. Zinc deficiency affects sexual potency. In adulthood Zinc deficiency leads to diseases such as impotence and prostatitis(inflammation of the prostate gland)
4. Depends on zinc sexual desire women– with its help, lubrication is produced, which is so necessary during sexual intercourse

Daily value of zinc for women, men and children

Daily value of zinc depends on the age of the person and some characteristics of the body. It amounts to the following amount:

• Children from birth to 13 years of age require 2-8 mg of zinc
• P teenagers – 9-11 mg
• IN adult men and women 15 mg per day, but if there is any disease in the body or the person plays sports intensively, then the rate increases up to 25 mg per day
• D For a pregnant woman 18 mg per day, for a nursing mother - 19 mg per day

Important. 200 g of beef steak contains the daily requirement of zinc.

Zinc needs to be replenished every day, since it leaves our body every day: through the intestines - about 90% and with urine and sweat. A significant portion of zinc in men is lost during ejaculation.

Important for women. By taking birth control pills, you reduce the amount of zinc in your body.

Symptoms and signs of zinc deficiency in men, women and children

Lack of zinc in the body in children:

• Slow motion general development baby
• Later puberty

Symptoms of zinc deficiency in the body in adults and children the following:

• Frequent colds
• Dry skin of the face and body
• Acne
• Mood changes often
• Hair loss
• Wounds do not heal well
• Decreased appetite
• Deterioration of vision
• Impotence in men
• Dizziness and tinnitus
• Memory loss
• Increased blood cholesterol

If long time lack of zinc in the body, then the following diseases may develop in the future:

• Atherosclerosis
• Epilepsy
• Cirrhosis of the liver

If white spots appear on your nails, they become brittle and break - this is a lack of zinc in the body.

• A lack of zinc leads to eye diseases such as blepharitis (inflammation of the eyelids) and cataracts (clouding of the lens).
• Zinc deficiency in children most often causes late puberty and insufficient development of the testicles and penis.
• A lack of zinc in men can cause impotence.
• Lack of zinc in women sometimes causes infertility.
• A lack of zinc in pregnant women threatens them with bleeding and miscarriage.

Causes of zinc deficiency in men, women, children

With age, zinc is lost natural products less absorbed. Besides zinc is interfered with digestible:

• Alcohol
• Smoking
• Coffee and tea
• Medicines
• Infectious diseases

1. Zinc deficiency in the body can occur due to consumption diuretic medications, eating plant and carbohydrate foods.
2. There is not enough zinc during and after a stomach or intestinal illness.
3. Women are at risk of zinc deficiency during pregnancy and breastfeeding.

Important. If there are wounds or ulcers on the body, you need to daily diet enter more products containing zinc, and wounds will heal faster.

Zinc excess: symptoms, signs of cause

Abuse of vitamins with zinc leads to an excess of zinc in organism. These may be the following symptoms:

• Headache
• Nausea
• Digestive problems
• Hair fall out
• Nails are peeling
• Deterioration of liver function
• Weakened immunity

Important. If you consume natural products, there will be no excess of zinc; only zinc compounds and fermented zinc, in the form of supplements and vitamins, cause harm.

Zinc for facial skin

Zinc in the body is necessary in order to renew dead skin cells in a timely manner.. If you have enough zinc in your body:

• Skin allergies are reduced
• Reduces facial dryness
• Acne goes away
• Early wrinkles on the face go away
• Small wounds and cracks heal faster

Zinc is added to various creams that help:

• Regulate skin oiliness downward
• Heal ulcers on lips
• Reduce facial skin inflammation

Zinc for hair

Hair also needs zinc. If it is deficient, hair stops growing normally, loses its shine, becomes dull, hard, brittle and falls out.

In order for your hair to regain its former shine and silkiness, you need to take vitamins A, C, F, E, B5, B6 and microelements zinc, selenium.

In order not to take each vitamin separately, pharmaceutical companies produce combined agents vitamins:

• Centrum
• Alphabet Biorhythm
• Multifort
• Vitrum Beauty

Vitamins with zinc for women and men

Pharmacies in our cities sell many preparations with zinc, but before taking them, you need consult a doctor, get tested, and find out whether you really do not have enough zinc in your body or whether these are false symptoms.

Preparations with zinc are sold in the following form:

• Capsules
• Pills
• Drops
• Chewable lozenges
• Effervescent tablets

Vitamins with added zinc and selenium. They are used for prevention oncological diseases, boosting immunity, better work hearts, prescribed to former smokers and alcoholics.

Men are prescribed these drugs when male infertility for sperm motility.

These are the following drugs:

• Complivit Selenium
• Vitrum Forize
• Multivitamins Vitrum Beauty
• Bioactive Zinc+Selenium
• Selmevit
• Multivitamins Perfectil

Vitamins with calcium and zinc have a general strengthening effect on the body, normalize blood clotting, metabolism, arterial pressure, calm nerves and improve sleep.

Also, with the help of vitamins, the condition of the skin of the face, hair and nails improves, pain in joints and muscles decreases:

• Supradin
• Multivitamins Alphabet
• Multivitamins Vitrum Beauty
• Marine calcium with zinc

Vitamins with zinc, calcium and magnesium. Each of the microelements has its own characteristics: zinc improves immunity, calcium - makes strong bones and teeth, magnesium – strengthens nervous system, muscles.

The following drugs are sold in pharmacies with these microelements:

• Supercalcium with zinc, vitamins and magnesium
• Gravinova
• Vitrum Osteomag
• Complivit magnesium
• Vitrum Beauty

Vitamin E+zinc. The drug is used for infertility, liver diseases, allergies and deterioration of the skin and hair. Vitamins are also prescribed for diabetes mellitus and for more fast healing wound

These are the drugs:

• Centrum
• Polivit
• Duovit
• Alphabet

Vitamins with iron and zinc improve blood condition, eliminate anemia, normalize metabolism.

These are the following drugs:

• Fitoval
• Centrum
• Vitacap
• Teravit

Vitamins with zinc for women and men

Vitamins with magnesium and zinc improve cell division and protein metabolism, water balance, the work of muscles and nerves. Vitamins also strengthen the immune system and regulate blood pressure.

These include:

• Multi-Tabs
• MagneZi B6
• Oligovit
• Vitacap

Vitamins with copper and zinc bring the body's fat metabolism to a normal level:

• Ultimate
• Maevit
• Multi-Tabs Active
• Supradin

Vitamin C and zinc- a very common vitamin. It is often prescribed by doctors to boost immunity in autumn and winter, during frequent colds and influenza viruses:

• Evalar Zinc and vitamin C
• Blueberry Forte with vitamins and zinc
• Doppelhertz Active
• Zinc Lozenge lozenges
• Dubis

Vitamin B6 and zinc– a complex of vitamins for the metabolism of proteins, fats and carbohydrates, as well as for the treatment of diabetes and obesity.

Vitamin B6 has a calming effect on the nervous system.

These are the following:

• Doppelhertz Active
• Stressstabs
• MagneZi B6
• Prenamin
• Centrum

Vitamin D and zinc. The product reduces secretions sebaceous glands, protects the liver from toxins, strengthens the immune system, heals wounds:

• Supradin
• Materna
• Pregnakea
• Jungle

Vitamins with sulfur and zinc for women after childbirth. The product helps tissue healing, tidying up hormonal levels, body and hair, better exchange substances.

This is Nutricap.

Vitamins with zinc specifically for men. A lack of zinc in the male body can result in sexual disorders. Taking vitamins with zinc for boys and men prevents future diseases such as prostatitis, and then prostate cancer.

In a man’s body, zinc maintains normal testosterone and ensures high-quality sperm.

Medicines for men:

• Zincite
• Duovit
• Zincteral
• Alphabet
• Centrum

Vitamins with zinc especially for women help maintain youth: improve appearance skin, hair and nails, improve immunity, remove toxins. And the property of zinc to increase metabolism, if observed dietary food, will help you lose weight.

Vitamins for women:

• Alphabet Cosmetics
• Complivit Radiance
• Multi-Tabs
• Vitrum Beauty
• Duovit

• Note. You should not take vitamins with zinc if you have previously had a zinc allergy.
• Important. You cannot take vitamins with zinc together with antibiotics; the interval should be 2 hours or more.
• Important. Vitamins with zinc should not be taken with dairy products.
• Important. Self-medication with zinc products is dangerous to health. Take only as prescribed by a doctor.

Vitamins with zinc for children

In order to grow and develop normally, children from 4 years of age pediatricians are allowed to prescribe vitamins with zinc. In addition to boosting immunity, improving vision, skin and hair, regulating the metabolic process, zinc improves mental abilities and physical development in children.

Medicines for children:

• Vitrum
• VitaZhuyki
• Multi-Tabs for children
• VitaMishki

Vitamin E+zinc. These drugs are prescribed to children who are growing slowly and are developmentally behind their peers:

• Rock oil with zinc and vitamin E
• Polivit
• Centrum
• Alphabet
• Duovit

Zinc in food

Oysters and yeast contain the most zinc for baking, and very little in vegetables ( green onions, cauliflower and broccoli, radishes, carrots), as well as in fruits (cherries, pears, apples).

Zinc is beneficial for our body, especially during and after illness, but it should not be taken uncontrollably. If you notice symptoms of zinc deficiency in yourself, you need to consult a doctor, and he will attribute vitamins with zinc and other minerals.

Video: What are the benefits of zinc?

The trace element zinc provides normal processes formation bone tissue, growth and division of cells in the human body. It also helps maintain reproductive function, brain development. In the genetic apparatus of the cell there are 100 nucleoproteins, including this substance. But the list of why the body needs zinc does not end there.

Zinc in normal conditions is a silvery-white metal that becomes brittle at room temperature. Maximum plasticity is achieved at a temperature of 100 °C.

The principle of action of the element is determined by the presence of a large number of enzymes in it - over 40. It is contained in:

• bones;
• tissues;
• muscles;
• formed elements of blood;
• retina of the eye.

When regularly introduced into the body, the element not only prolongs life, but also relieves fatigue and preserves the youth of skin cells.

After eating food containing zinc, small intestine the element is absorbed, after which it passes to the liver and from here spreads throughout the body.

Element deficiency is a common problem even in young people. In men, it is responsible for the condition of the prostate gland. This is an invaluable substance for the prevention of adenoma and infertility in representatives of the stronger sex and enhances the activity of male reproductive cells and regulates their hormone levels.

In older people, it is necessary to artificially increase zinc levels, otherwise they risk atherosclerosis, hearing problems and will often suffer from infectious diseases. The level of this element is directly related to brain functions - memory and attention. Maximum amount it is present in hair - even in renal pelvis and there is less of it in blood cells. If fragility, dullness and loss of strands are observed, you need to think about replenishing the useful element.

Vitamin A affects the condition of the skin and hair, but often taking it even in large quantities is useless for solving problems. This happens because zinc is a kind of activator of this vitamin. In its absence, skin regeneration becomes impossible. In addition, zinc regulates the functioning of the sebaceous glands, helps get rid of juvenile acne, is required for the health of the oral cavity, gums and the prevention of infectious diseases in this area.

People with rheumatism should also regulate their zinc levels in the body. According to data scientific research, a group of patients with arthritis and rheumatism who took this element noted a decrease in inflammation and pain after 3 months. The effectiveness was such that people could even take long walks.

It was possible to determine the microelement norm only in the 70s of the last century. It is 15 mg for men and 12 mg for women per day. However, many experts believe that now it should be much higher. According to statistics, most people on the planet do not receive even the minimum dosage.

In certain situations, increased zinc intake is necessary. This:

• children and old age;
• During pregnancy and breastfeeding;
• work that involves intense physical and psychological stress.

Vegetarians should also think about getting additional amounts of this element. Because of specific features They require more of their food than meat eaters. Such people should consume 50% more than the daily dose. The absorption of a substance can be reduced by:

• oral contraceptives;
• eating too sweet and salty foods;
• ethanol in large quantities.

There are many reasons that can provoke a microelement deficiency. These are problems with the thyroid gland, insufficient zinc content in food and water, problems with its absorption due to gastrointestinal diseases, liver pathologies and endocrine system. The cause is also an excess of proteins, phytin, which enters the tissues when consuming soy. Bad habits, prolonged moral and physical overload, wrong image life affect the absorption of zinc. With inflammation of the bronchi and prostate gland, its reserves are intensively consumed. The deficiency of this element is detected due to a number of factors:

• period after surgery;
• taking estrogen in large dosages;
• use of corticosteroids, diuretics;
• overdose of copper and lead;
• secretion of a large amount of sweat;
• chronic alcoholism;
• helminthic infestations.

When there is not enough zinc in the body, gastrointestinal pathologies may occur. A person experiencing this disease complains of problems falling asleep, fatigue and irritability. He may have depression and lack of appetite. In some cases, visual acuity decreases, dermatitis and acne occur. Among others adverse consequences Dandruff and splitting of nails may occur. Diabetes may also develop due to insufficient insulin synthesis. May be frequent infectious diseases. People who have this problem age earlier.

A lack of zinc can stunt growth in children, so it is necessary to constantly monitor its levels. Modern medicine uses ointments with zinc to heal wounds. But it is much better to use the means systemic action, which will saturate cells and tissues with this element from the inside. Zinc-containing tablets should not be prescribed to yourself. Their use is permitted only after consultation with a specialist.

Zinc is necessary for people, regardless of gender and age. Children need it to maintain the growth of muscle tissue and bones. In the fair sex, it regulates the production of sex hormones. It is especially important for expectant mothers to take it in the first trimester of pregnancy, since during this period the placenta intensively uses it.

As for men, during puberty, when the genital organs are formed, zinc deficiency is often observed. It is spent in large quantities, so experts recommend using micronutrient supplements during this time. Mature men also need this substance, as it affects the activity of sperm and promotes the synthesis of sex hormones. It is responsible for the functions of the gonads in men and the maintenance of secondary sexual characteristics. If there is not enough zinc, testicular dysfunction may develop after testicular atrophy. Potency problems also arise.

Men who are intimately active need to know that a certain amount of zinc leaves the body along with sperm. They may develop due to zinc deficiency various diseases. The most common consequence of a lack of this microelement is prostate adenoma. This is explained by the fact that zinc has the ability to suppress the enzyme 5 a-reductase, which converts androgenic hormones into potentially dangerous ones.

This is the process during which the male sex hormone is transformed into dihydrotestosterone. It causes hypertrophy of prostate tissue. This is why taking zinc is a kind of protection for any man against failures in life. intimate relationships, as well as from prostatitis.

Indispensable

The history of the use of zinc as a biologically active mineral goes back to ancient times. Zinc ointment used for skin diseases and to accelerate wound healing even in Ancient Egypt 5000 years ago. However, serious study of the role of this mineral in biological processes began only in the mid-twentieth century after it was accidentally discovered that rats that had received burns began to heal their wounds much faster when a little zinc was added to their diet.

The value of zinc for humans

Zinc is one of the vital important microelements. It is necessary for the normal functioning of any cell in the body. Normally, the human body should contain about 2-3 g of zinc. Most of it is found in the skin, liver, kidneys, retina, and in men, also in the prostate gland.

Zinc is part of enzymes and complexes that provide essential physiological functions body:

Formation, growth and metabolism (metabolism) of cells, protein synthesis, wound healing;

Activation of immune reactions directed against bacteria, viruses, tumor cells;

Absorption of carbohydrates and fats;

Maintaining and improving memory;

Maintaining taste and olfactory sensitivity;

Ensuring the stability of the retina and the transparency of the lens of the eye;- normal development and the functioning of the genital organs.

Humans receive zinc mainly from food. The body needs 10-20 mg of this mineral per day.

Where does zinc “live”?

Bran and sprouted wheat grains, sunflower and pumpkin seeds, mushrooms and oysters 130-200

Beef, pork, chicken, offal 75-140

Beef liver, River fish 30-85

Whole grain bread, legumes, rabbit and chicken meat, egg yolks, nuts 20-50

Onions, garlic, fish and canned meat, brewer's yeast 8-20

Regular bread, vegetables, berries, lean beef, sea ​​fish, milk 2-8

Fruits and vegetables are generally low in zinc. So vegetarians and people who eat insufficient amounts of foods containing this micronutrient may develop a deficiency.

Long-term consumption of too salty or too sweet food can also reduce zinc content in the body.

Zinc deficiency may be associated not only with poor nutrition. It is caused by decreased thyroid function, liver and kidney disease, and poor absorption of this mineral by the body. Taking certain medications, such as certain birth control pills And hormonal drugs, calcium supplements (especially in older women) can also reduce zinc levels in the body.

Zinc deficiency is the cause of diseases

Low levels of zinc in the blood are characteristic of a number of diseases. These include atherosclerosis, liver cirrhosis, cancer, heart disease, rheumatism, arthritis, diabetes, peptic ulcer stomach and duodenum, ulcers on the body.

Lack of zinc in the body manifests itself the following symptoms:

Slow growth in children

Late puberty

Impotence in men and sterility in women,

Poor wound healing

Irritability and memory loss,

The appearance of acne

Focal hair loss,

Loss of appetite, taste sensations and sense of smell,

Brittle nails,

Frequent infections,

Impaired absorption of vitamins A, C and E,

Increased cholesterol levels.

With zinc deficiency, white spots appear on the nails. This phenomenon is called leukonychia. This symptom often accompanies increased fatigue, decreased resistance to infectious, allergic and some other diseases.

If your body lacks zinc, you should consume more products animal origin, as well as bran, sprouted wheat, whole grain bread and other foods rich in zinc.

Attention! It is always worth remembering that, unlike natural products, an overdose is possible when using preparations with zinc. Therefore, taking nutritional supplements containing zinc, caution should be exercised: excess zinc can interfere with the intestinal absorption of other trace elements, such as copper, and lead to their deficiency. It is preferable to use not zinc sulfate, but its complex salts (zinc gluconate, aspartate or picolinate), which do not have a negative effect on the absorption of other minerals.

Zinc in old age

It has been established that with age, the level of zinc in the body decreases. Dizziness, constant noise in the ears, progressive hearing loss, fragility of skin capillaries, which are often found in older people, are all possible consequences of zinc deficiency in the body. Zinc deficiency is also associated with age-related progression of atherosclerosis, weakened immunity and prolonged infectious diseases. Therefore, older people need to carefully monitor whether they are getting enough zinc from their diet.

Zinc affects memory

Eating foods rich in zinc in old age improves brain functions: memory, concentration, intelligence, etc.

Zinc for prostate adenoma

Zinc is indicated for enlarged prostate glands (prostate adenoma). It helps reduce it and alleviates the symptoms of the disease. For adenoma, it is recommended to take zinc gluconate, aspartate or picolinate 50 mg 2-3 times a day. Naturopathic doctors advise older men for prevention and treatment initial stages of this disease, eat one handful in the morning and evening pumpkin seeds and do 50-100 squats daily.

Zinc and vitamin A

It is known that with a lack of vitamin A, the skin becomes dry and flaky. However, often loading doses vitamin A does not solve the problem. This happens when the body lacks zinc, which activates the absorption of this vitamin. Therefore, if taking vitamin A does not help restore healthy skin, add foods containing zinc to your diet.

Zinc for hair

Note that there is more zinc in hair than, for example, in kidneys and even in blood.

Zinc plays a vital role in the processes of skin regeneration, hair and nail growth, and the secretion of sebaceous glands. Zinc promotes the absorption of vitamin E and the maintenance of normal concentrations of this vitamin in the blood.

Zinc against acne

Zinc helps get rid of acne. By taking zinc sulfate or aspartate, you can even get rid of old acne that stubbornly resists treatment.

Zinc for rheumatism

It has been established that the level of zinc in the blood of patients with rheumatism and arthritis is lower than in the blood of healthy people. Scientists conducted interesting experiment. A group of 24 elderly patients with chronic rheumatism with joint deformities were divided into two subgroups.

Half of the patients except regular medications received 50 mg of zinc sulfate for 12 weeks, others did not receive it. After just 3-5 weeks, those who received zinc felt significantly better: their pain subsided and their joints began to swell less. After 12 weeks, joint mobility in the morning improved, and patients were able to take long walks. In the control group that did not receive zinc, no noticeable improvements were noted.

Zinc during pregnancy

Teeth and zinc

Zinc deficiency weakens the gums' resistance to bacterial penetration, which can result in the development of gingivitis or periodontitis - chronic infectious gum diseases. To prevent these diseases, it is useful to rinse your mouth regularly. aqueous solution complex salts of this mineral, and also eat foods rich in zinc.

Zinc and vision

In animal experiments and clinical studies It has been established that zinc deficiency interferes with the absorption of glucose by the cells of the lens of the eye and contributes to the formation of cataracts. For this disease, doctors advise doing a blood test for zinc content. If the analysis shows that there is little of this microelement in the body, then the diet should be changed to include foods with high content zinc

Another eye disease associated with zinc deficiency is retinal macular degeneration. As already mentioned, the concentration of zinc in the retina is higher than in many other organs. He participates in important biochemical reactions retina, and also promotes the absorption of vitamin A, necessary for maintaining vision.

Zinc and male infertility

In male infertility, few sperm are usually produced and/or they are not motile enough. As a result, the likelihood of fertilization of the egg and, therefore, conception is reduced. One of the reasons for infertility, as well as a decrease in the secretion of the male sex hormone - testosterone, can be a deficiency of zinc in the body.

Osteoporosis and zinc deficiency

Zinc enhances the effect of vitamin D and promotes better absorption of calcium, so its deficiency leads to osteoporosis - weakening of bones and increased fragility, especially in older people.

The effect of zinc on cancerous tumors

Even a slight lack of zinc in the body can reduce the ability immune system fight tumor cells. Patients with lung cancer, prostate cancer and colorectal cancer often have low zinc levels. Rich in zinc diet - good prevention these serious diseases.

Zinc sulfate and zinc oxide

Sold in pharmacies medications zinc: zinc sulfate and zinc oxide.

Zinc sulfate is used as an antiseptic and astringent with conjunctivitis (0.1-0.5% eye drops) and chronic catarrhal laryngitis(lubrication or spraying with a 0.25-0.5% solution).

Zinc oxide is used externally in the form of powders, ointments, pastes for skin diseases(dermatitis, ulcers, diaper rash, etc.) as an astringent, drying and disinfectant. Based on zinc oxide, ointments (zinc and zinc-naphthalan), pastes (zinc and zinc-ichthyol), and powders (for children and for sweaty feet) are produced.

The best thing, of course, is to maintain sufficient levels of zinc in the body with the help of proper and balanced nutrition including zinc-rich foods in your daily diet.

Vital element

The resolution of the conference of the American Society for the Advancement of Science states: “Since the lack of zinc in the human body has bad influence on his health, disrupts growth and development human body and causes many others painful conditions", zinc should be recognized as a vital element for humans."

Boris Bocharov,

(“Be healthy!” No. 9, 2001)

Zinc has a great influence on the functioning of the body.

This chemical element, located at number 30 in the periodic table, is a gray-white metal that tends to tarnish when exposed to air and oxidize.

Experts call it a minor or microelement, because the body needs it in small quantities, and its role is invaluable.

Why is zinc important in the body:

1. Zinc plays a role in the health of adults and children. It is a significant immunostimulant, as it takes part in the occurrence of immune reactions, activating T-lymphocytes, and they, in turn, seek out and deactivate pathogens that attack the human body every day. Highly qualified doctors advise taking zinc-containing preparations and products during outbreaks of infectious diseases.
2. Zinc is essential for men and their health; microelement ensures male fertility. It is needed for the production of ejaculate and sex hormones, guarantees the mobility of male germ cells, which is necessary for fertilization, promotes the successful absorption of vitamin E, which is necessary for the production of testosterone, and also contributes to the normal functioning of the prostate gland. In addition to the production of testosterone, it takes part in the production of growth hormones and insulin.
3. Increased amounts of zinc should be consumed during pregnancy and children. Zinc takes part in the restoration and growth of new cells. The developing fetus needs it; the microelement reduces the risk of inherited pathologies.
4. Affects the condition skin, nail plates and hair. The appearance of dandruff, dryness, brittleness and hair loss, acne are signs of a lack of zinc in the body
5. Stimulates the production of more than 100 enzymes in the human body.
6. Responsible for the sense of smell and appetite, activating the part of the brain that is responsible for these functions. Increases appetite, which helps in the fight against anorexia.
7. Responsible for vision, as a large number of zinc is found in the retina of the eyes. With age, the amount of microelement decreases, as a result, vision decreases and cataracts may occur.
8. Zinc has anti-inflammatory properties: zinc sulfate is used in the treatment of eye diseases, zinc citrate is a component of toothpastes that is effective in the prevention of gingivitis.
9. The mineral prevents the occurrence senile dementia and Alzheimer's disease. Participates in glucose metabolism, therefore important for patients with diabetes. Zinc oxide is popular as an antiseptic and anti-inflammatory agent.
10. If anorexia is being treated, weight gain occurs faster if zinc supplements are prescribed at the same time.

Without the required amount of zinc, a person looks bad, and late stage deficiency and feels unwell. The disadvantage is practically unnoticeable early stages, manifestations have a far-reaching deficiency.

It has symptoms very similar to those caused by insufficient intake of B vitamins and iron.

So what are the signs of zinc deficiency and why might it occur?

If a person eats normally, then zinc enters the body with food (and it is found in many foods, we will consider below).

Signs of zinc deficiency in humans

Signs of zinc deficiency:

• dull, thin, falling out hair;
• dry skin;
• frequent colds, herpes, seizures, inflammation in the corners of the mouth;
• anemia;
• diarrhea;
• slow wound healing,
• impotence,
• weakened sense of smell and reduced sensitivity of taste;
• loss of appetite;
• night blindness;
• acne on the skin.

Also, a lack of the microelement zinc manifests itself in the form of extreme irritability and severe fatigue.

Long-term depression, weight loss, allergic diseases, low amount of insulin - all this indicates an insufficient amount of zinc.

The level of zinc in the body is determined by its amount in the blood serum, directly in the blood and in the hair.

Why does a mineral deficiency occur?

If a person eats a large amount of calcium, this reduces the absorption of zinc by half. Its absorption is also reduced if the thyroid gland, liver, or kidneys are malfunctioning.

Under the influence heavy metals zinc has the ability to be excreted and leave the body.

Norms and dosages

There are generally accepted standards for zinc consumption:

1. So for female body daily dose 12 mg.,
2. for men – 15 mg.,
3. for children – 10 mg.
4. The microelement is required for pregnant women and nursing mothers in amounts of 15 and 16 mg, respectively.

Zinc is present in many foods and is not rare.

Where is zinc found in foods?

Available big list products that contain more or less zinc.

Note!

It is important to note that the trace element found in products of animal origin is absorbed much better than from products of plant origin. They contain special compounds between phosphorus and zinc - fetates, they are persistent and because of this they are poorly absorbed and absorbed into the blood.

Leader products:

• Oysters contain the most zinc (78 mg per 100 grams of product), but oysters are not eaten so often in Russia.
• Sprouts are in second place in the amount of zinc (16.7 mg per 100 g).
• The human body's need for zinc is large, but it is fully covered if you eat whole grains and meat every day.
• There is a lot of it in beef (12.3 mg), a little less in lamb (9 mg), pork (6 mg), so it is advisable to eat 120 grams every day. meat, this will replenish the daily dose.
• Slightly less (3-8.5 mg) zinc is found in beef liver and in the meat of many types of fish, especially marine ones.
• All seafood is rich in zinc in its composition. Legumes (red peas, lentils) are a storehouse of microelements. 7.5 mg. per 100 gr. found in mushrooms.

Zinc is present in many products used in everyday life.

Overdose of zinc in the body

If you consume a large amount of foods and vitamins containing microelements, this can lead to negative consequences, severe poisoning may occur.

In this case, problems may arise gastrointestinal tract(nausea, vomiting, stomach pain), as well as headaches, tinnitus, insomnia, memory impairment.

Excess zinc prevents the normal absorption of other macro- and microelements, for example: magnesium, calcium, iron.

How to look young, stop the moment female beauty for at least 10 years? Live an active, fulfilling life healthy life and not notice age? This is possible through a healthy and balanced diet that is rich in minerals, especially zinc. Zinc is a trace element that is involved in metabolic processes body.

Function in the body

Zinc accumulates in bone, muscle and connective tissue, as well as in blood cells: leukocytes and erythrocytes, is involved in the regulation of fat and carbohydrate metabolism, reduces and prevents diabetes mellitus.

Stimulates, increases the body's resistance during colds. It is powerful, preserves youth and beauty of skin, hair and nails. Improves visual acuity and the function of nerve impulse transmission.

Zinc is well absorbed together with vitamin E and B6, providing regeneration of the skin and mucous membranes. Often included in anti-aging products and complexes for women.

Impact on women's health

Zinc helps prevent female infertility, regulates ovarian function, endometrial formation and pregnancy. Throughout pregnancy, zinc affects the development of the fetus and is responsible for the prevention of genetic failures in the formation of tissues, especially the brain, bones and teeth.

Signs of Zinc Deficiency

With insufficient intake of zinc from food, diseases of the skin and mucous membranes develop; the skin is more prone to dryness and cracks. Observed increased hair loss hair and brittle nails. The mucous membrane of the gastrointestinal tract is affected, resulting in diarrhea and indigestion. When intoxicated with heavy metals - lead and cobalt - especially among residents of megacities, zinc is washed out of the bones, osteoporosis and multiple caries appear.

Consumption rate

It is important that your daily diet contains at least 12-15 mg of zinc. The intake of zinc increases in vegetarians, athletes, pregnant and breastfeeding women. Thus, the norm can reach up to 200 mg of zinc per day with food and as part of mineral complexes.

Main sources of zinc

Zinc is found in foods of plant and animal origin. It is especially important to consume foods grown in clean regions with mineral-enriched soil. These are Mediterranean countries. IN middle lane In Russia there is a deficiency of zinc in the soil.

Zinc is found in beef, poultry, seafood, cheese, unprocessed whole grains, nuts and seeds. Should choose bread products from whole grains with bran. Zinc is also found in mushrooms and:, raspberries, cloudberries. Excessive consumption also reduces the intake of zinc in the body.

Experience from practice

I was approached by a 28-year-old girl who had been following a vegetarian diet for about two years. However, she did not have a balanced and varied menu. As a result, a feeling of irritability, anxiety, dry skin, brittle nails, and hair loss appeared. Menstrual cycle was irregular. In addition, there were regular breakdowns in nutrition, which consisted of excessive consumption of sweets: cakes, pastries, rolls.

After diagnosing the body using an analysis for mineral composition hair and zinc concentration in the blood, it turned out that the patient was deficient in a number of microelements, including zinc. For three months, the girl was observed by me on a nutrition program that covered all the body’s needs.

To compensate for the lack of vitamins and microelements in the body, special complexes were prescribed. This led to improved skin and hair condition, emotional condition became much more stable, cravings for sweets decreased, and the menstrual cycle improved. This was very important, because she planned to become a mother in the coming year.

Zinc diet: approximate diet

Breakfast: Oatmeal with water 150 g, raspberries 50 g, whole grain bread with cheese 50/10 g.

Snack: walnuts 50-70 g.

Dinner: Beef steak 80 g, brown rice 150 g, fresh salad from arugula and tomato with olive oil- 100 g.

Afternoon snack: Boiled egg with bran bread 50 g.

Dinner: Red fish 100 g, baked vegetables 150 g.

Mineral water without carbon up to 2 liters per day between meals.

Conclusion

Early signs of zinc deficiency may not be noticeable in humans, so it is important to undergo timely diagnosis with the help of a nutritionist in order to create a diet rich in minerals and vitamins. Preventing zinc deficiency helps maintain women Health, youth and beauty.