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By Jaspar L.
Daily, people consume nutritious foods consisting of meat, fish, cheese, and seeds. All of these items have one thing in common: they are rich in zinc. Studies show that all the foods mentioned above have a zinc daily value (DV) of fourteen percent or more. Daily intake of zinc is crucial for one’s body to function.
This chemical element is a trace mineral, present in small amounts of living tissues, enough for more than 100 enzymes to carry out chemical reactions (“Zinc the Nutrition Source”). Zinc is an inorganic nutrient that the body alone cannot produce, and it plays a massive role in creating genetic material: DNA. Zinc is essential to numerous transcription factors and proteins involved in response to DNA damage repair. The main reason why cells need to repair is because when the process of metabolism happens in the body, it generates chemicals that cause one to age and harm the body's cells. Over time, cells may enter a stage called cellular senescence because of DNA damage. Senescent cells cease to divide, lose their inherent ability to function, and start to leak infective chemicals (“How Do We Age? The Hallmarks of Ageing”). All of these adverse effects may happen if cells don’t repair in one’s body. Cells repair by the body producing new cells to make up for the ones that vanished. Zinc participates in cell repair by being in many proteins that play indispensable roles. One example is p53, a zinc-containing protein that controls the mending of DNA, cell division, and cell death. Additionally, zinc is crucial in cell growth, which is a paramount stage of interphase, the longest part of the cell cycle. Cell growth is vital for both cell proliferation and the preservation of cellular homeostasis. The fact that zinc aids in cell growth, means that a sufficient amount of it is needed, especially during childhood, puberty, and pregnancy (“Zinc the Nutrition Source”). Not only that, zinc also improves the immune system of one’s body by promoting the development of T-cells, a subset of white blood cells responsible for destroying antigens.
On the other hand, not eating enough zinc may result in one’s skin changing to become eczema-like. There may be a cracked appearance, and a rash may develop. Furthermore, the rash may not get better with lotions or moisturizers. Other zinc deficiency symptoms may include eye problems, hair loss, more infections than usual, and possibly even a loss of taste and smell (“Zinc and Your Health”). However, zinc deficiency is rare, and it is often caused by medical problems that interfere with the body’s ability to absorb the mineral. Problems with one’s zinc absorption system may sometimes be because of illnesses like chronic liver or kidney disease which are both caused by diabetes and high blood pressure. However, problems with zinc absorption are usually caused by drinking too much alcohol and excessive high-dose iron supplements (Willacy). In addition, zinc deficiency in children is likely from malnutrition.
Taking too much zinc could also be harmful to the body. People who take too many zinc supplements may suffer from frequent nausea, vomiting, headaches, and abdominal cramps (Broggelwirth). Based on the Healthline Department of San Francisco, more than 40mg of zinc per day can cause adverse effects. If one ingests an overdose of zinc over the long term, it may result in less severe but more persistent negative effects, such as decreased immunological function, increase in one’s cholesterol levels, and copper insufficiency (Meixner). In certain cases, one may develop a condition called hemochromatosis. Hemochromatosis is an inherited genetic disorder that causes the body to absorb too much iron from the diet. This excess iron is stored by one’s body in one’s joints and vital organs like the liver, heart, pituitary gland, and pancreas which causes damage to one’s organs. Fortunately, hemochromatosis can be treated through phlebotomy, a procedure that removes blood to lower iron levels (Vincent).
Eating the right amount of zinc daily is the best way to prevent zinc excess or deficiency. According to the New York Mather Hospital, babies need an average of 5mg of zinc per day; children aged 4-8 years old need about 12mg; lastly, teenagers to young adults need about 12 to 23mg of zinc, depending on their current situation and gender. There are many foods with plenty of zinc in them. For example, oysters have approximately 30mg of zinc in a 90g serving. Zinc is also commonly found in beef, pumpkin seeds, and oats. If one regularly eats these foods, one will maintain or improve their immune system.
Zinc is often underestimated in the medical world, and few people eat food with enough zinc in it. However, people should make adequate intake a priority. Zinc is such an essential mineral for the body; without it, the body may struggle to function. Humans need minerals to support their immune system and DNA, and zinc does just that.
References
Broggelwirth, Barbara. “Excessive Zinc Supplementation can be Dangerous to your Health.” Mather Hospital, 23 Oct. 2023,
“How Do We Age? The Hallmarks of Ageing” Max Planck Institute for Biology of Ageing, www.age.mpg.de/how-do-we-age#:~:text=Cellular%20senescence,growth%20factors%20and%20other%20molecules. Accessed 11 Jan. 2023
Meixner, Makayla. “7 Signs and Symptoms of Zinc Overdose.” Healthline, edited by John Bassham, 14 Mar. 2023, www.healthline.com/nutrition/zinc-overdose-symptoms#taste-changes.
Vincent, Pippa. “Haemochromatosis.” Patient Info, 10 Aug. 2023, patient.info/allergies-blood-immune/haemochromatosis-leaflet. Accessed 20 Nov. 2023
Willacy, Hayley. “Zinc Deficiency, Excess, and Supplementation.” Patient Info, 25 Apr. 2019, patient.info/doctor/zinc-deficiency-excess-and-supplementation-pro.
“Zinc and Your Health.” Healthdirect. Jun. 2023, www.healthdirect.gov.au/zinc-deficiency.
“Zinc the Nutrition Source.” Harvard T.H. Chan. 7 Mar. 2023, www.hsph.harvard.edu/nutritionsource/zinc/.
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