Function:
- Healthy immune system
- Plays a role in cell division and growth
- Wound healing
- Breakdown of carbohydrates
- Needed for the senses of smell and taste
- Enhances the action of insulin
https://medlineplus.gov/ency/article/002416.htm
Overdose: more than 40 mg
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h8
Excess: high amount excreted through feces and lesser amount excreted through urine, skin, hair, sweat
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/
Solubility: water insoluble
https://pubchem.ncbi.nlm.nih.gov/compound/23994#section=Solubility
Side effects of high zinc:
- Copper or iron deficiency.
https://medlineplus.gov/ency/article/002416.htm - Nausea, vomiting
- Poor appetite
- Abdominal pain or cramping
- Headaches
- Diarrhea
https://www.hsph.harvard.edu/nutritionsource/zinc/
Recommended daily intake= 11 mg
- watermelon seed kernels, dried
Contain: 10.2 mg
%DV: 68% - Leavening agents, yeast, baker’s, compressed
Contain: 10.0 mg
%DV: 66% - Spices, poppy seed
Contain: 7.9 mg
%DV: 53% - sesame seeds, whole, dried
Contain: 7.8 mg
%DV: 52% - Mushrooms, shiitake, dried
Contain: 7.7 mg
%DV: 51% - Spices, cardamom
Contain: 7.5 mg
%DV: 50% - Spices, celery seed
Contain: 6.9 mg
%DV: 46% - cashew nuts, raw
Contain: 5.8 mg
%DV: 39% - Spices, mustard seed, yellow
Contain: 5.7 mg
%DV: 38% - Spices, caraway seed
Contain: 5.5 mg
%DV: 37%
Deficiency symptoms
- Stunting
https://www.ncbi.nlm.nih.gov/pubmed/25029226 - respiratory infections
https://www.ncbi.nlm.nih.gov/pubmed/25029226 - diarrhea
https://www.ncbi.nlm.nih.gov/pubmed/25029226 - dermatitis
https://www.ncbi.nlm.nih.gov/pubmed/25029226 - deficits in immune function
https://www.ncbi.nlm.nih.gov/pubmed/25203844 - oxidative stress and a pro-inflammatory state
https://www.ncbi.nlm.nih.gov/pubmed/25203844
