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Zinc ,the Essential Micronutrient : Functions, RDA, Sources ,Deficiency, and Supplementation.

Introduction :

Zinc is an essential trace nutrient required by our body in smaller quantities. 
Our body do not produce zinc and therefore we need to get it from food sources or through supplements .

Oatmeal, Almonds, Blueberry, Breakfast

Some of the functions of zinc include :

Even though we require zinc in smaller quantities its role in our body is vital.

1. Boosts immune system
2. Normal Growth and development in children.
3. Prevents frequent cold in children.
4. Helps in DNA synthesis and protein synthesis.
5. Needed for sense of taste and smell.
6. Needed for several  reactions in our body which involves digestion.

RDA ( Recommended Dietary Allowance)  :

8 mg in women.
11 mg in pregnant and lactating women.
11 mg in men.

Sources :

Plant sources:

Legumes : Lentils, chickpeas.

Beans, Kidney, Pile, Heap, Nobody, Many

Nuts : cashews, pumpkin seeds,almonds.

Anacardium, Cashew, Cashew Nuts

Dairy products: Milk, curds.

Glass, Milk, White, Cow'S Milk, Pour A

Vegetables: Mushrooms.

Mushrooms, Onions, Sliced, Diced

Whole grains: whole wheat, brown rice.

Rice, Brown, Food, Nutrition, Vegetables

Animal sources:

Eggs, oysters, fish, Red meat,crabs , chicken.

Egg, Ingredient, Baking, Cooking, Food


Deficiency of zinc may cause :
  • Growth retardation in children.
  • Delayed wound healing.
  • Unexplained weight loss.
  • Decreased sense of taste and smell.
  • Loss of appetite.
  • Diarrhoea.
  • Acne.
  • Thinning of hair.
  • Fertility issues.

Since zinc is necessary for growth and development, it is necessary for pregnant  and lactating women to maintain normal levels of zinc for normal growth and development of fetus and infant respectively.

Who are at Risk of Zinc deficiency :

  • People with chronic alcohol abuse.
  • People with Gastrointestinal disorders.
  • Older adults.
  • Pregnant and lactating mothers.

Supplementation :

Zinc can be obtained with natural food sources but if there is severe deficiency, supplementation is considered with doctor's advice as zinc levels should be monitored.  Even high levels causes symptoms and affects health.

Pills, Medication, Tablets, Bottle

Did you know ?

Zinc is largely present in the upper surfaces of the skin called epidermis which helps to maintain the health of the largest organ of our body- Skin.
One of the reason for acne is zinc deficiency and there are topical creams with zinc content  if acne is due to its deficiency.

Acne, Pores, Skin, Pimple, Female, Face

Conclusion  :

This article throws light on the micro mineral zinc that is vital for human health.  Please share it among your loved one's if you found it informative .

Health Disclaimer :

This website is for informational purpose and substitute for diagnosis, treatment.  Do not ignore medical advice because of something you have read in this website.

Thank you..


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