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Sleep Disorders Center

There’s nothing worse than a sleepless night! Yes, a lack of good-quality sleep ushers in a number of problems besides causing tiredness, poor concentration, and lethargy throughout the day, often leading to accidents. To have a healthy mind and body, an uninterrupted sleep of 7-8 hours is a must. Good sleep also helps in yielding positive results in every task. This section contains articles with tips that will guide you to have a good night’s sleep regularly!

 
 
 
 

Zinc

Zinc

Zinc is an essential nutrient. It is required for various metabolic functions including gene expression, growth and immunity. More than half of the body's zinc is found in the muscle tissues. Zinc is also found in the bones, eyes, prostate gland, testes, skin and kidneys.

Functions:

  • Essential component of many enzymes
  • Active component in metabolism of glucose and proteins
  • Required for synthesis of insulin by pancreas
  • Required for efficient working of body's immune system
  • Development of senses of taste and smell
  • Essential to maintain integrity of cell membranes, cell division and cell growth
  • Sperm production
  • Bone mineralization

Dietary Requirements:

  • Male: 11 mg/day
  • Female: 8 mg/day
  • Pregnancy: 11 to 13 mg/day
  • Lactation: 12 to 14 mg per day

Sources:
Plant Sources: Peanuts, Legumes, Whole-Grain Products, Nuts, Seeds
Animal Sources: Oysters, Meat, Liver, Fish, Crab, Milk, Chicken, Eggs

Deficiency Symptoms:

  • Slow growth
  • Impaired sexual maturation
  • Sterility
  • Problems with sense of taste and smell
  • Loss of hair
  • Delayed wound healing
  • Anemia
  • Birth Defects
  • Poor appetite
  • Skeletal abnormalities
  • Poor skin condition
  • White flecks on the nails

Toxicity:

  • Includes decreased levels of HDL-cholesterol, white blood cells and copper
  • Impaired cholesterol metabolism
  • Gastrointestinal disturbances

Some Facts:

  • Zinc is widely distributed in food stuffs both animal and vegetable. But the bioavailability of zinc in vegetable foods is low
  • For infants, Zinc found in breast milk is better absorbed than that in formula milk.
  • Zinc supplements in large amounts may cause diarrhea, abdominal cramps, and vomiting but these symptoms go away within a short period of time after stopping the supplements
  • Seafood (especially oysters) and red meat are good sources of bioavailable zinc. And dietary zinc from plant sources is less bioavailable due to the interaction with phytate
  • Alcoholics, elderly, low-income children and vegetarians are at risk of zinc deficiency
  • Strenuous exercises may contribute to the zinc deficiency by profuse sweating leading to zinc redistribution between blood plasma and red blood cells
  • As zinc is water soluble, methods of food storage like canning or cooking in water can deplete the amounts of zinc in food

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