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Zinc is a trace element that plays an important role in many bodily functions and activities. Through the digestive tract, the small intestine absorbs zinc and performs metabolism. To ensure the body works smoothly and rhythmically, the risk of zinc deficiency needs to be taken care of and actively prevented.1. Role of Zinc
Zinc is a trace element that supports the activity of 100 enzymes in the body. Every cell requires zinc, but it is most concentrated in bones and muscles. Because it is involved in most enzymes, zinc is also involved in many different activities in the body such as:Energy metabolism Synthesis of proteins and components of digestive enzymes Support insulin metabolism Activity of the immune system, speeding up wound healing, absorption and transport of vitamins, Neutralizes oxidizing radicals, contributes to spermatogenesis and sex hormones, and affects perception and perception. Effects on fetal development
2. Absorption and metabolism
Zinc is mainly taken into the body through the digestive tract, absorbing zinc in the small intestine and performing metabolism. Therefore, people with gastrointestinal diseases are at high risk of zinc deficiency. However, the manifestations of zinc deficiency are very silent, difficult to diagnose and easily confused with other diseases.Zinc deficiency can be associated with medical conditions such as:
Mental and physical retardation (nervous disorders, malnutrition ...) Diseases of eyes, hair, skin and mucous membranes Pathology stomach - intestines (diarrhea, digestive disorders, bloating, flatulence ...) Decreased sexual function The body is susceptible to bacterial infections Slow-healing wounds Develop cardiovascular diseases Other than iron, copper, vitamins A, zinc does not have an obvious reserve in the body, so about 1.5% of the total zinc in the body accumulates in the central nervous system. Patients should note that the process of metabolism and absorption of zinc will compete directly with the absorption of iron and copper. Therefore, do not take zinc supplements at the same time as iron and copper, but should eat or drink at least 2 hours apart.
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3. Daily zinc requirement
According to the World Health Organization (WHO), currently zinc deficiency in the community is higher than iron deficiency and has left many negative consequences, especially in pregnant and lactating women. children.Based on the US daily recommended nutritional value (RDA) criteria, the amount of zinc needed ranges from 8-25mg, but this dose will be adjusted depending on age and subject. For example, children should be supplemented with more zinc than adults because of the rapid growth rate, the body needs to absorb zinc to synthesize proteins and substances. In addition, men also "lose" zinc through the amount of semen, so the need to supplement zinc in the daily diet is higher than women.
Because the human body cannot produce this important trace element on its own, and has no place to store it, it is best to eat plenty of zinc-rich foods daily (for example, seafood with shells such as oysters, scallops, shrimp, snails, sea crabs...). Zinc also occurs in foods of animal origin (pork, beef, liver, poultry...) or nuts such as: cooking oil, pumpkin seeds, soybeans, beans....
Zinc content in breast milk is relatively low, so although the absorption rate of zinc from breast milk is quite high (about 60%), it can only ensure from 10% to 30% of the zinc requirement of young children. Especially for young children, in addition to zinc, parents need to add necessary micronutrients: selenium, chromium, vitamins B1 and B6, ginger, acerola fruit extract (vitamin C),... to improve taste, eat well, reach the right height and weight, and exceed the standard, have a good immune system, strengthen the resistance to get sick less often and have less digestive problems.
Hopefully with the above sharing, you have learned about the mechanism of zinc absorption as well as the best and most effective way to supplement zinc.
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