Zinc
Zinc is a trace mineral needed for immunity, wound healing, the sense of taste and the working of hundreds of enzymes. Because the body does not store it, regular intake matters.
| Type | Mineral (trace element) |
|---|---|
| Main roles |
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| Sources |
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| Deficiency note | Inadequate intake is associated with reduced appetite, changes in the sense of taste and delayed wound healing. A health service should be consulted for assessment. |
| Caution | High-dose supplements taken over a long period can lead to copper deficiency; the decision to supplement should be made together with a doctor. |
A small amount, a large job
Zinc belongs to the class of trace minerals: the body needs it in milligrams, but its list of duties is long. It is involved in the working of more than three hundred enzymes, and at the head of that list come the development of immune cells, wound healing, the senses of taste and smell, and DNA synthesis. The body has no dedicated zinc store, so it needs to come from regular eating.
Sources and absorption
The richest sources are meat, liver and seafood; plant sources include pulses such as chickpeas, pumpkin seeds, almonds and wholegrains. A compound called phytate in wholegrains and pulses reduces the absorption of zinc somewhat, and soaking and fermentation (sourdough bread, for example) soften that effect. For this reason people eating a largely plant-based diet are advised to pay a little more attention to their zinc intake.
Keeping supplements in proportion
Zinc lozenges and supplements are popular, especially in the winter months; but taking high doses of zinc over a long period can lead to copper deficiency and to effects on immunity in the opposite direction. Requirements vary with age, sex and circumstances. Rather than starting a supplement on your own on the strength of a symptom, the safest route is to proceed with a doctor's assessment when one is needed.
Related terms: Iron, Magnesium, Chickpeas