The place of zinc in the body
- The place of zinc in the body
- Zinc in sports
- The biological role of zinc
- The effects of zinc deficiency
- Why is zinc deficiency observed?
- The amount of zinc required
Zinc is an element necessary for all organisms. His the content in the human body is only about 2-3 g., but also they play a very important role. Zinc is a component of one hundred enzymes, as well as proteins that play a protective function. The greatest its amount is found in muscle, nervous, bone tissues and in parenchymal organs – such as the kidneys, liver, glands.
Zinc in sports
To build huge muscle mass bodybuilders often take various nutritional supplements. Such substances like HMB, creatine monohydrate, L-glutamine and zinc are important additions to any athlete.
However, some nutritional supplements, studies have shown, often too few for trained people (and generally for any organism). Zinc is one of them. Many experts They say that its deficit is a problem for many athletes. therefore make sure you get enough zinc for ensure safe and uninterrupted muscle growth.
The biological role of zinc
Zinc has several biological functions. Composed of enzymes, it affects the metabolism of proteins, carbohydrates and fats. it an important component of the enzyme carbonic anhydrase, from which partially depends on the acid-base balance in the body. Also without zinc redox processes do not cost.
One of the main tasks of this microelement is its participation in gene expression. This is a complex reading process. DNA encoded information, transcription in the form of RNA and turning it into a finished product – protein. Zinc takes part in decryption of information stored in DNA molecules. Therefore he associated with several processes – intracellular cell division and programmed cell death (apoptosis). This trace element necessary for physical, intellectual, sexual development and maintaining the immune system.
Zinc also affects the metabolism of vitamin A – retinol and its derivatives. They are necessary for the functioning of visual receptors. That is why visual impairment in the dark is associated with zinc deficiency.
Zinc is also bound to blood proteins – for example, albumin and transferrin, which contain other important metals, in particular iron and copper. Its consumption may affect the absorption of others. metals. So, 50 mg of zinc daily inhibit the absorption of iron and copper. And taking more iron suppresses zinc absorption etc.
The recommended daily intake of this microelement for women is about 8, for men – 11 mg. You can take zinc orally, through food. Its highest content is observed in meat, liver, and this is a problem for vegetarians. They are recommended other valuable sources of zinc – cereals, beans, sesame seeds, sunflower, pumpkin seeds, walnuts, almonds. In some of the above foods contain phytate, which degrades absorption of minerals. In fact, the first cases zinc deficiency is associated with the presence of a large amount of phytic acids in food. Food is currently available, enriched with zinc and other trace elements.
The level of zinc in the body is usually determined by its concentration in plasma. Unfortunately, this information does not allow correctly assess the amount of zinc in the body.
The effects of zinc deficiency
Given the important biological role of zinc, one can guess that its deficiency will affect many body systems. Symptoms that indicate zinc deficiency are not specific, therefore it is difficult to diagnose.
Complaints are associated with impaired synthesis of not only proteins (for example, collagen and peptide), but also steroid hormones, as well as problems the immune system. These include blackheads, hard-to-heal wounds, thickening, changes in skin color and thickness, stretch marks, brittle nails, hair loss, diarrhea, memory impairment, muscle weakness, fatigue, stunting, physical and sexual development.
Zinc plays a special role in sexual function in men and women. Signs of hypogonadism may occur in both sexes – suppression libido, erectile dysfunction, menstrual irregularities. Violations of spermatogenesis lead to infertility. Weakened immunity is susceptible to infections and allergies. Macular cataract degeneration, abnormalities of refraction (myopia) are also associated with zinc deficiency. Also changing appetites, tastes, smell. A combination of all these features is observed in severe zinc deficiency. Genetic features of transportation trace elements can also lead to a deficiency of this trace element.
Why is zinc deficiency observed?
The cause of zinc deficiency is the lack of necessary amounts of food that are improperly prepared by the diet and / or diet, and also a small concentration of trace elements in the products themselves. Another reason is a violation of the absorption of various sources related to pancreatic disease and / or the liver. Alcohol abuse also affects zinc in the body is far from a positive way. Among those who are more everyone at risk of suffering from zinc deficiency – children and adolescents, as well as pregnant and lactating women.
The amount of zinc required
The normal daily intake of zinc for adults is about 40 mg, children and adolescents need even less. However some people use it in high concentrations – for example, bodybuilders After all, zinc helps increase muscle mass, and during training it is spent a lot, and in a special diet of this microelement is not enough. Therefore by who is engaged in bodybuilding, experts recommend taking special supplements and vitamin and mineral complexes.