Function:

  1. Healthy immune system
  2. Plays a role in cell division and growth
  3. Wound healing
  4. Breakdown of carbohydrates
  5. Needed for the senses of smell and taste
  6. 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:

  1. Copper or iron deficiency.
    https://medlineplus.gov/ency/article/002416.htm
  2. Nausea, vomiting
  3. Poor appetite
  4. Abdominal pain or cramping
  5. Headaches
  6. Diarrhea
    https://www.hsph.harvard.edu/nutritionsource/zinc/

Recommended daily intake= 11 mg

  1. watermelon seed kernels, dried
    Contain: 10.2 mg
    %DV: 68%
  2. Leavening agents, yeast, baker’s, compressed
    Contain: 10.0 mg
    %DV: 66%
  3. Spices, poppy seed
    Contain: 7.9 mg
    %DV: 53%
  4. sesame seeds, whole, dried
    Contain: 7.8 mg
    %DV: 52%
  5. Mushrooms, shiitake, dried
    Contain: 7.7 mg
    %DV: 51%
  6. Spices, cardamom
    Contain: 7.5 mg
    %DV: 50%
  7. Spices, celery seed
    Contain: 6.9 mg
    %DV: 46%
  8. cashew nuts, raw
    Contain: 5.8 mg
    %DV: 39%
  9. Spices, mustard seed, yellow
    Contain: 5.7 mg
    %DV: 38%
  10. Spices, caraway seed
    Contain: 5.5 mg
    %DV: 37%

 

Deficiency symptoms

  1. Stunting
    https://www.ncbi.nlm.nih.gov/pubmed/25029226
  2. respiratory infections
    https://www.ncbi.nlm.nih.gov/pubmed/25029226
  3. diarrhea
    https://www.ncbi.nlm.nih.gov/pubmed/25029226
  4. dermatitis
    https://www.ncbi.nlm.nih.gov/pubmed/25029226
  5. deficits in immune function
    https://www.ncbi.nlm.nih.gov/pubmed/25203844
  6. oxidative stress and a pro-inflammatory state
    https://www.ncbi.nlm.nih.gov/pubmed/25203844