Zinc – Why is it so Important?

What does zinc do in the body?

Zinc is an essential mineral found in almost every cell of the body. Zinc works closely together with the functions of many proteins in the body and is a component of a large number of enzymes which perform specific tasks in the eyes, liver, muscles, skin, bones and male reproductive organs. Zinc assists in wound healing and helps keep the immune system running at full strength. Zinc supports normal growth and development during pregnancy, childhood and adolescence. Zinc even plays a role in appetite as it helps to maintain your sense of taste.

Impact of zinc deficiency

Not getting enough zinc in the diet can cause low zinc status or zinc deficiency. Low zinc status in children is associated with poor growth rate, decreased appetite, slow wound healing and increased risk of diarrhoea and infections.

At its most serious, zinc deficiency can result in a range of disorders:

• Retarded growth and bone development
• Delayed sexual maturation
• Development of skin lesions
• Loss of hair
• Impaired appetite
• Increased susceptibility to diarrhoea and infections

However, even mild zinc deficiency can affect children's growth and development and make them more likely to become ill.

Who is at risk of zinc deficiency?

Because of zinc's key role in growth, it is infants, children, adolescents and pregnant women who are at particular risk for inadequate zinc intake. This is because of the key role that zinc plays in growth and development. People who follow vegetarian diets or diets that are high in grains or legumes such as beans and lentils are more at risk of zinc deficiency since plant foods contain phytates that inhibit zinc absorption. The zinc found in animal foods is more bioavailable and therefore easier for the body to absorb.

Benefits of optimum zinc levels

Whilst severe zinc deficiency is relatively rare, experts believe that mild to moderate zinc deficiency is likely to be more common than currently reported. Low zinc status often occurs together with poor iron status since both are affected by similar dietary inhibitors. Zinc is not well stored by the body, so it is important to have a regular supply of zinc from food to ensure optimal zinc levels.

Maintaining optimal zinc levels will help ensure normal growth and development and help the immune system fight infections.

Food sources of zinc

Zinc is found in moderate to high levels in all animal protein foods such as red meat, poultry, certain seafood (oysters) and dairy products. Other good food sources include whole grain breads, legumes and nuts.

There are also some components which affect the amount of zinc that we can absorb from the diet. Phytates, which are found in husks of whole grains, legumes, and seeds can decrease zinc absorption. The inclusion of animal proteins such as milk or meat can help to reduce this effect.

How much zinc do kids need?

The amount of zinc a child needs depends on their age, gender and stage of growth. Recommended daily zinc intakes for children are:

A glass of ordinary milk has about 1mg of zinc. Some milks, such as Anchor 1+ and Anchor 3+ are fortified with additional zinc to help ensure that young children get enough zinc to support their developing immune systems.

Click here to take our zinc quiz and find out if your kids are getting enough.