how much zinc should a diabetic take How much zinc should i take?
Zinc is a vital mineral that our body needs for several functions like cell division, wound healing, and immune system maintenance. Although we require it in small amounts, zinc’s presence in our body determines our overall health. But, the question is, how much zinc should we consume to maintain optimal health? Let’s dive into the answer in detail.
How Much Zinc Should You Take Every Day?
The recommended daily intake of zinc varies with age and gender. According to the National Institutes of Health, males over 18 years of age should consume 11 milligrams (mg) of zinc daily, whereas women over 18 years need 8 mg.
Pregnant and breastfeeding women should consume more zinc, up to 11 to 13 mg as it is essential for fetal growth and milk production. Younger children require less zinc: between 3 to 8 mg, depending on age.
Why is Zinc important?
Zinc plays a crucial role in maintaining overall health, particularly the immune system and metabolism. It helps in the production of new cells, enzymes, and proteins that are essential for growth, wound healing, and healthy immune system function.
Zinc also acts as an antioxidant that helps protect cells against damage from free radicals. It is crucial for maintaining the senses of taste and smell. Deficiency in zinc can often lead to hair loss, decreased appetite, and weakened immune system function.
Food Sources of Zinc
Zinc is present in several foods, but some individuals may require zinc supplements to meet their nutritional needs. Here’s a list of some common foods that are rich in zinc:
- Meat and poultry
- Fish and seafood
- Legumes and beans
- Nuts and seeds
- Dairy products (cheese and milk)
Vegetarians and vegans may find it challenging to consume enough zinc from their diet, so it is crucial to look for alternative food sources or talk to their healthcare provider about taking zinc supplements.
Conclusion
Zinc is an essential mineral that plays an important role in keeping our body healthy and functioning well. While it is necessary for optimal health, it is also important not to take too much zinc as it can lead to adverse effects. Therefore, it is essential to talk to your doctor about the right dose of zinc supplementation based on your age, sex, and health status.
By including zinc-rich foods in your diet or taking supplements as recommended by your doctor, you can ensure that your body receives enough zinc to function at its best and stay healthy.
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