Zinc is Good for You

Get your zinc zing

by Kavita Devgan

It was a sick child's refusal long ago to swallow a pill that led to the discovery of zinc as a cure for common cold. The little girl, instead of swallowing a zinc tablet, let it melt in her mouth. To her father's surprise, her cold symptoms disappeared within hours. Since then zinc has been established as an essential mineral for healthy body functioning. Now we also know that most body systems depend on it and almost 300 enzymes in the body just cannot function without it. But still most people don’t know enough about.

Good to Know
Zinc helps fight a range of viral infections - from herpes to common cold, especially respiratory infections (take zinc lozenges at the first sign of cold). It boosts the immune system, helps prevent acne and speeds up the healing of wounds. Zinc is needed for optimum liver function, production of sperms, and maintaining correct blood sugar balance. Plus as it aids in the absorption of calcium, it helps prevent osteoporosis. Studies show that it gives our brain a boost too. Attention, memory, problem solving and hand-eye coordination, all improve with zinc.

Get your share
Riches source happen to be oysters, but you can get a fair share via seafood, poultry, eggs, nuts and seeds, whole grains, tofu and legumes. Zinc from breast milk is better absorbed than that from formula milk, and colostrum (the first milk produced by the mother) is loaded with it; another plus for promoting breastfeeding.

Get enough not excess
Vegetarians tend to battle deficiency more, compared to those who eat a meat-based diet and so it’s important for them to ensure plenty of zinc-rich foods (tip: Include pumpkin seeds, sesame seeds and peanuts in diet). Regular alcohol drinkers also tend to have a deficiency as alcohol decreases the absorption of zinc and increases loss of zinc in urine. Look out for impairment of taste, a poor immune response and skin problems. Other symptoms include hair loss, diarrhea, frequent cold and infections, fatigue and delayed wound healing.

But this doesn’t make a case for arbitrary supplementation as excess zinc can be toxic and too much zinc interferes with the metabolism of other minerals in the body, particularly iron and copper. So I say stick to food sources, but get enough of them.