TEMPO.CO, Jakarta – Despite the shortcomings zinc severe is rare, it can occur in people with rare genetic mutations, nursing infants whose mothers don’t have enough zinc, people addicted to alcohol, and anyone taking certain immune-suppressing drugs.
Symptom Severe zinc deficiency includes impaired growth and development, delayed sexual maturation, skin rashes, chronic diarrhea, impaired wound healing, and behavioral problems. Milder forms of zinc deficiency are more common, especially in children in developing countries, where the diet often lacks this essential nutrient.
It is estimated that around 2 billion people worldwide are zinc deficient due to inadequate dietary intake. Because zinc deficiency impairs the immune system and increases the chance of infection, zinc deficiency is estimated to cause more than 450,000 deaths in children under 5 years of age each year.
Those at risk of zinc deficiency among them, people with disease gastrointestinal disorders such as Crohn’s disease, vegetarians and vegans, pregnant and lactating women, older infants who are exclusively breastfed, people with sickle cell anemia, people who are malnourished, including those with anorexia or bulimia, people with chronic kidney disease, and alcoholics .
Symptoms of mild zinc deficiency include diarrhea, decreased immunity, thinning hair, decreased appetite, mood disorders, dry skin, fertility problems, and impaired wound healing. Zinc deficiency is difficult to detect using laboratory tests because of the body’s tight control over zinc levels. Thus, you may still be deficient, even if tests show normal levels.
Doctors consider other risk factors such as poor food intake and genetics. Many animal and plant foods are naturally rich in zinc, making it easy for most people to consume in adequate amounts.
Foods highest in zinc include shellfish (oysters, crab, lobster), meat, turkey, chicken, flounder, sardines, salmon, chickpeas, lentils, black beans, kidney beans, pumpkin seeds, cashews, flaxseeds, milk, yogurt , cheese, eggs, oats, quinoa, brown rice, mushrooms, kale, peas, asparagus, beets, and eggs.
Keep in mind, zinc in plant sources such as nuts and seeds is absorbed less efficiently due to other plant compounds that inhibit absorption. Meanwhile, meat, fish, and shellfish are more easily absorbed. Foods such as ready-to-eat breakfast cereals, snack bars, and cake flours are also fortified with zinc.
Zinc deficiency can lead to health complications. However, excessive intake can also cause negative side effects. The most common cause of zinc poisoning is too much zinc supplementation, which can cause both acute and chronic symptoms.
Symptoms of zinc poisoning include nausea and vomiting, loss of appetite, diarrhea, stomach cramps, headaches, reduced immune function, lower levels of good cholesterol (HDL). Too much zinc can also lead to deficiencies in other nutrients. For example, high zinc consumption can interfere with the absorption of copper and iron. Reduced copper levels have even been reported in people taking only high doses of zinc, which is 60 mg per day for 10 weeks.
To avoid overconsumption, stay away from high-dose zinc supplements unless recommended by a doctor. The recommended daily intake (RDI) is 11 mg for adult men and 8 mg for adult women. Pregnant and lactating women should take 11 and 12 mg per day, respectively.
Unless a medical condition hinders absorption, you should easily reach the RDI for zinc through diet alone. The tolerable upper level for zinc is 40 mg per day. However, this does not apply to people who are zinc deficient, who may need to take high doses of supplements. If taking supplements, choose an absorbable form, such as zinc citrate or gluconate. Stay away from zinc oxide which is difficult to absorb.
Also read: Various Benefits of Zinc for Health
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