Zinc is a mineral for skin, hair and immune defense

Zinc is a mineral for skin, hair and immune defense

Ни один минерал не оказывает такого сильного воздействия на иммунную систему, кожу и волосы, как цинк. Однако до 50 процентов населения мира не поглощает его в достаточном количестве. Узнайте, как обнаружить недостаток и что вы можете с этим сделать.

Что общего между размножением, заживлением ран, наращиванием мышц и ростом волос? Всем вам нужен минеральный цинк для бесперебойной работы! Без цинка часы тренировок в тренажерном зале были бы для кошки, выработка спермы уменьшилась бы, и у вас не было бы роста волос. К счастью, цинк содержится в каждой клетке тела, хотя некоторым людям его не хватает.

Прочтите в этой статье, почему люди получают слишком мало цинка, как распознать дефицит и как можно компенсировать диету и добавки.

Что такое цинк?

Цинк необходим для вашего здоровья – он выполняет задачи каждой клеткой тела. Поскольку ваше тело не может вырабатывать необходимый микроэлемент, вы должны принимать его ежедневно во время еды. В организме два-три грамма цинка. Наибольшая доля в 1,5 миллиграммах содержится в мышцах.

Полезно знать: в среднем человек теряет от трех до четырех миллиграммов цинка каждый день со стулом и мочой. Таким образом кишечник и почки предотвращают избыток цинка.

Как цинк влияет на организм?

Как так называемый кофермент (вспомогательная молекула), цинк оказывается универсальным минералом. Цинк отращивает волосы и заживляет раны. После еды он помогает поджелудочной железе вырабатывать инсулин, который снижает уровень сахара в крови. Цинк также стимулирует выработку тестостерона и активирует определенные белки для наращивания мышечной массы. Если клетки в организме повреждены, цинк поддерживает деление клеток на новые. Цинк укрепляет нашу иммунную систему и поэтому особенно важен в первые годы жизни.

Вместе с минералом селеном цинк связывает тяжелые металлы, такие как свинец, которые накапливаются в вашем организме. Нерастворимый комплекс образуется из минералов и тяжелых металлов, в которых тяжелые металлы теряют свое токсическое действие. Таким образом, минералы защищают ваше тело, особенно нервные клетки, от повреждения тяжелыми металлами.

Вы знали? Если бы в вашем организме не было цинка, вы не смогли бы образовывать фермент алкогольдегидрогеназу. Этот фермент расщепляет алкоголь. Без алкогольдегидрогеназы каждый бокал вина приведет к отравлению алкоголем.

Цинк и сенсорное восприятие

Дефицит цинка может ухудшить обоняние. Поэтому некоторые исследователи подозревают, что цинк играет роль в обонянии. Наше зрение также во многом зависит от цинка: микроэлемент поддерживает транспортировку витамина А от печени к сетчатке. Без витамина А наши глаза не могли бы воспринимать свет, то есть мы не могли бы видеть.

Zink schützt vor Alkoholvergiftung

Какова суточная потребность в цинке?

According to the recommendations of the German Nutrition Society , men should take ten milligrams of zinc every day, but women only take seven milligrams. During pregnancy, the daily requirement increases to ten milligrams because, on the one hand, the woman supplies the unborn baby with zinc and she loses large amounts due to the strong urge to urinate. Breastfeeding mothers have an increased need for eleven milligrams.

The National Institutes of Health recommends a similar minimum intake of zinc, ranging from eight milligrams per day for adult women and eleven milligrams for men and pregnant women.

Which foods contain zinc?

Zinc is sourced from both animal and plant products. However, animal products contain significantly more zinc on average. At the same time, your body can better absorb zinc from animal products than plant foods.

Amount of zinc in milligrams per 100 grams Food
10-25 milligrams Oysters; Wheat germ, wheat bran
5-10 milligrams Edam, Emmental, hen’s egg; Pork liver, beef; Sunflower seeds, flaxseed, soy flour, cocoa powder
2.5-5 milligrams Tilsiter, Gouda, Parmesan;
rye, wheat, barley, millet, oats, quinoa, peas, lentils, beans, Brazil nuts, peanuts; Walnut, chia seeds;

Modified according to: “Practice Nutrition Table; Small weed of Expert Susi ”

Your small intestine cannot absorb 100 percent zinc from food. For example, it absorbs 40 percent from meat, milk and cheese, while the figure for vegetables & Co. is 20 percent.

Causes of zinc deficiency

Zinc deficiency can be linked to a variety of health problems and risks. In particular, children need an adequate supply of the mineral: a deficiency leads to diarrhea and pneumonia – the most common cause of death among children under the age of five worldwide.

Climate change could have a negative impact on our zinc supply: it is believed that due to high carbon dioxide emissions, the zinc content in food products is significantly reduced. The plant and animal products we import from Southeast Asia or South Africa also contain less zinc as the soil is low in zinc.

What are the causes of zinc deficiency?

If you sweat a lot, whether in sports or in good weather, you lose a lot of zinc through sweating – you must compensate for these losses with a balanced diet. a vegetarian or vegan diet can also lead to a deficiency, as the small intestine is less likely to absorb zinc from plant foods. If you have inflammatory bowel disease (ulcerative colitis, Crohn’s disease), the absorption of nutrients in your intestines is impaired. Prolonged stress can also lead to zinc deficiency.

Did you know that people with diabetes are at high risk of developing zinc deficiency? High blood sugar leads to frequent urination: poorly adapted diabetics excrete much more zinc in their urine.

Anti-nutrients in plant foods

Grains, nuts, and legumes also contain zinc, but they also contain so-called anti-nutrients. They interfere with optimal intestinal absorption of zinc. This group of substances includes:

  • Phytate in whole grains (exception: sourdough bread)
  • Phosphate in cola, meat, fish
  • Histidine in dairy products
  • Oxalate in spinach, rhubarb, beets
  • Tannins in wine, black and green tea

Phytate forms insoluble complexes with zinc, so zinc cannot work in the body. To reduce the phytate content, you can soak.

a few hours before cooking.

Good to Know: Zinc requirements have increased by 50 percent in people on a purely plant-based diet. Plant foods contain anti-nutrients, so they are difficult to absorb.

Symptoms of zinc deficiency

Zinc acts throughout the body, so with a deficiency, symptoms appear in all possible areas. If zinc is absent from the body, hair can fall off and nails can become brittle. Other symptoms:

  • Slow wound healing
  • Night blindness, faint odor
  • Fatigue, depressive mood
  • Increased susceptibility to infections, diarrhea
  • High weight loss, muscle cramps
  • Erectile dysfunction

What to do in case of zinc deficiency?

Optimal zinc supply is a matter of proper nutrition. You can control this by knowing which foods contain zinc and which sources your body can absorb particularly well. It gets more difficult when it comes to taking supplements. There are big differences in quality and therefore in how well the body absorbs the drugs.

Very important: Use drugs only if you can prove you are zinc deficient. Otherwise there is a risk of excess zinc.

Nutrients for better zinc absorption

Aus welchen Lebensmitteln Zink besser aufgenommen wird

Animal protein supports zinc absorption. Together they form a complex that the body can use very well. Other nutrients that support zinc absorption are:

  • Histidine in almonds, peanuts, beef, pork
  • Methionine in quark, almonds, cod, mackerel, tuna
  • Cysteine ​​in almonds, peanuts, beef, pork
  • Citric acid in apples, pears, berries, citrus fruits

Zinc preparations

If you have a proven zinc deficiency, you can take zinc supplements for help. You can find zinc preparations in any form imaginable: effervescent tablets, powder, capsules, lozenges, drops, or ointments. A good zinc preparation is not the form of the preparation, but the zinc compound. Zinc is only available in combination with other substances that are believed to improve zinc absorption.

Important: In addition to your regular medications, you can also buy zinc nasal sprays. However, they are not recommended. These zinc nasal sprays can worsen or, in the worst case, lead to odor loss.

Which zinc compound is the best

Several studies show that the following zinc compounds have optimal bioavailability:

  • Zinc Histidine is the only compound with no known side effects
  • Zinc Picolinate
  • Zinc bisglycinate
  • Zinc gluconate
  • Zinc sulfate – only works if taken on an empty stomach

Bioavailability describes how well your body absorbs nutrients and how well it can work in the body.

Interactions

Minerals compete with each other and can prevent each other from entering the bloodstream through the small intestine. Thus, zinc supplementation can reduce the effects of antibiotics, rheumatism such as penicillamines, and diuretics such as thiazide diuretics. Therefore, the use of zinc supplements is recommended.

Zinc & Biotin

Biotin is often added to zinc supplements. This vitamin is also involved in hair growth, a lack of biotin can lead to hair loss. Zinc also boosts the activity of biotin, making it beneficial to use together. Consume biotin in the form of whole grains, mushrooms and meat in your diet.

The body cannot absorb as many minerals at the same time as they interfere with the absorption of each other. Therefore, the following supplements should not be taken at the same time: iron, calcium and copper. Researchers have found that Eisen is not absorbed over a long period of time if large amounts of zinc are consumed at the same time.

Zinc and Skin Diseases

In dermatology (dermatology) zinc is gaining popularity. Dermatological studies have shown that zinc helps treat skin conditions such as warts, acne, rosacea, and basal cell carcinoma. Zinc is used topically (topically), in the form of ointments and creams, or orally, for example, in the form of tablets.

Zinc is also used in the cosmetics industry: sunscreens and anti-dandruff shampoos contain zinc as additional protection from light and to prevent dandruff. The mineral also reduces oil production in the skin. Oily skin forms an ideal breeding ground for bacteria that can lead to infections, especially if the immune system is weakened by zinc deficiency.

Good to know: Zinc ointments with zinc oxide can help with sunburn. Zinc oxide helps damaged skin heal again.

Excess zinc

Zinc deficiency is not the only health hazard. Too much zinc is also harmful to you. The safe upper limit is 25 mg zinc per day. If you exceed this limit for several days in a row, the first complaints may appear. This is usually due to too much dietary supplementation – it is unlikely that he is consuming too much zinc through his diet.

If you take 225 to 450 mg at a time, you may experience severe vomiting. Possible consequences of excess zinc are gastrointestinal complaints, kidney dysfunction, diarrhea, hair loss, and iron deficiency anemia. Too much zinc interferes with the absorption of iron, as a result of which blood formation no longer occurs properly: anemia occurs.

The trace element copper also loses its effect due to excess zinc. As a result of this copper deficiency, numbness and weakness appear in the limbs. The same is true for calcium and magnesium, which zinc competes with in the body: calcium and magnesium deficiencies can lead to bone loss, impaired sensory transmission and a huge decrease in performance.

Excess zinc can lower HDL cholesterol. This is considered healthy cholesterol. HDL cholesterol repairs damage to our cell membranes and removes the harmful LDL cholesterol that causes arterial calcification.

Zinc poisoning can occur in people who use dental glue on a daily basis. It usually contains zinc. Do not use more than 1.5 grams of cream per day.

Zinc supplements and colds

Many companies advertise zinc as a miracle cure during the cold season. According to advertising promises, it reduces annoying complaints such as dripping nose, unbearable throat, and constant sneezing. One thing is clear: the immune system cannot function without zinc. Hence the assumption that the mineral can drive away the cold.

According to the German Nutrition Society (DGE), the situation with the study of zinc and its effect on the common cold is far from clear. DGE recommends using zinc supplements only for colds if you can prove you are zinc deficient. A 2012 study by the Cochrane Collaboration again showed that 75 mg of zinc per day shortened the cold time by one day. However, this only happened if study participants took the drug within 24 hours of the first cold symptoms.

Zinc Test

Zinc deficiency and excess zinc create problems for your health. However, you can counter both by checking to see if you have an optimal zinc supply. For example, you can check your zinc levels with a blood test.

How can I measure zinc?

You can also check your zinc levels yourself, for example using the cerascreen® mineral test. All you need is a small prick in your finger to fill the tube with a little blood. Your sample will be evaluated in our laboratory, after which you will receive a report of the results. This tells you if you have insufficient supply and how best to maintain your mirror.

Some vendors measure zinc levels using hair testing. A three-year study concluded that this method can also provide information about the current mineral reserve. Especially for children who eat too little, this measurement has proven to be suitable for developing further therapeutic measures for them.

Zinc: at a glance

What are the tasks of zinc?

Zinc is an essential mineral found throughout your body, but especially in your muscles. The mineral is important for cell division, wound healing, hair growth, blood sugar regulation, and the immune system.

What foods contain zinc?

Oysters are especially rich in zinc. The human body can use zinc from animal products such as cheese, eggs and organ meats better than from plant foods.

Who is particularly at risk for zinc deficiency?

Athletes, pregnant and lactating women, vegetarians and vegans, and people with inflammatory bowel disease have a high risk of having too low zinc levels. They either lose large amounts of zinc, or their intestines cannot absorb enough zinc.

What are the symptoms of zinc deficiency?

Hair loss, skin problems, diarrhea and slow wound healing are symptoms of zinc deficiency.

What You Should Know About Zinc Supplementation?

Принимайте добавки только при дефиците цинка. В противном случае есть риск отравления цинком. Наиболее подходящими являются такие соединения, как гистидин, глюконат и бисглицинат цинка. Не рекомендуется одновременный прием с лекарствами или другими минералами в больших количествах. Поэтому о назначении следует обсудить с врачом.

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