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The Nutrition Centre

Zinc

 

Zinc is Good Forbeans, source of zinc

Zinc plays an important role in the immune system, which may explain why it is helpful in protecting against infections such as colds. Zinc also plays a role in the regulation of appetite, stress level, taste, and smell. It is essential for normal growth and development, and for most aspects of reproduction in both males and females. Zinc also has some antioxidant properties, which means that it helps protect cells in the body from the potential damage caused by free radicals.

 

Sources of Zinc

The best sources of zinc are oysters (richest source) red meats, poultry, cheese (ricotta, Swiss, gouda), shrimp, crab, and other shellfish. Other good, though less easily absorbed sources of zinc include legumes (especially lima beans, black-eyed peas, pinto beans, soybeans, peanuts), whole grains, miso, tofu, brewer's yeast, cooked greens, mushrooms, green beans, tahini, and pumpkin and sunflower seeds.

 

Zinc Deficiencies

Some of the symptoms of zinc deficiency include loss of appetite, poor growth, weight loss, impaired taste or smell, poor wound healing, skin abnormalities (such as acne, atopic dermatitis and psoriasis), hair loss, lack of menstrual period, night blindness, hypogonadism and delayed sexual maturation, white spots on the fingernails and feelings of depression.

 

 
 
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