Zinc is considered a “trace mineral” because the body requires it in such small amounts, but it is found in cells throughout the body. While it is required in small amounts, only iron is a more concentrated mineral in the body. It is available in supplement form, in some cold lozenges, and in certain fortified foods. Zinc supplements are available in several forms, including zinc citrate, zinc oxide, and zinc sulfate.

What zinc does

Zinc is critical for the body’s immune system to function properly. It also plays an important role in cell division, cell growth, wound healing, senses of smell and taste, DNA synthesis, and to activate insulin for the break- down of carbohydrates. It triggers the action of hundreds of metabolic enzymes in the body. During pregnancy, infancy and childhood, zinc is needed for growth and development. Adequate zinc intake has been linked to a lower risk of macular degeneration, and zinc supplements may help reduce the length, if not the severity, of cold symptoms.

Where to get it

Meat (beef, pork, lamb), fish and seafood (oysters, especially) are among the richest sources of zinc. Beef, pork and lamb contain more zinc than fish. In fact, beef contributes about 20% of zinc intake from food in the U.S. Breakfast cereals are often fortified with zinc and can be a significant source of this mineral. Beans, nuts, and whole grains also contain zinc, but it is less available to the body due to the presence of phytates, which binds with zinc, decreasing absorption. Fruits and vegetables contain very little zinc.

How much is needed

Recommended zinc intakes vary depending on age and gender. Older adults are sometimes at risk for low intakes. A zinc deficiency can impact skin, bones, and the digestive, central nervous system, as well as the immune system.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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