Zinc in diet
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The Role of Zinc in Diet: Health Implications and Dietary Sources
Importance of Zinc in Diet
Zinc is a crucial trace element that supports numerous biochemical and physiological processes in the human body. It plays a vital role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Zinc is also essential for proper growth and development during pregnancy, childhood, and adolescence.
Dietary Sources and Intake of Zinc
Zinc Content in Various Diets
The zinc content in diets can vary significantly based on the composition of the meals. Diets high in protein tend to have higher zinc content, while those rich in carbohydrates generally have lower zinc levels. For instance, hospital diets analyzed showed a wide range of zinc content from 7.0 to 16.3 mg/day, averaging 11.3 mg/day. In contrast, constant metabolic diets had a more consistent zinc content, averaging 12.2 mg/day.
Zinc Intake in Different Populations
A study conducted in Shiraz, Iran, found that the average zinc intake among adults was 12.92 mg/day, which is above the estimated average requirement (EAR) but below the upper limit, indicating a generally adequate intake among the population. However, populations consuming vegetarian diets often have lower zinc intakes and serum zinc concentrations due to the lower bioavailability of zinc in plant-based foods. This is particularly evident in females, vegetarians from developing countries, and vegans.
Health Benefits of Zinc
Zinc and Chronic Diseases
Zinc has been shown to have protective effects against several chronic diseases. For instance, a systematic review and meta-analysis found that higher dietary zinc intake is associated with a reduced risk of type 2 diabetes mellitus (T2DM). Specifically, the odds ratio for T2DM was 0.87 when comparing the highest versus lowest zinc intake from diet, suggesting a 13% reduction in risk. Additionally, zinc supplementation has been found to improve body weight management, reduce inflammatory biomarkers, and decrease insulin resistance in obese individuals.
Zinc and Bone Health
Zinc is also crucial for bone health. In growing rats, increased dietary zinc was associated with enhanced bone formation and reduced bone resorption activities. This suggests that adequate zinc intake is essential for optimal bone development and maintenance.
Zinc Fortification
Fortifying staple foods with zinc can be an effective strategy to combat zinc deficiency, particularly in populations with cereal-based diets. Studies have shown that zinc fortification can increase serum zinc levels, although its impact on other health outcomes such as growth and cognitive function remains unclear.
Conclusion
Zinc is an essential nutrient with significant health benefits, including reducing the risk of chronic diseases and supporting bone health. Ensuring adequate zinc intake through a balanced diet or supplementation, especially in populations at risk of deficiency, is crucial for maintaining overall health. Strategies such as food fortification and dietary modifications can help improve zinc status in various populations.
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