White spots on fingernails, cuts heal slowly and/or scar easily, decreased sense of taste or smell are possible symptoms of zinc deficiency. Zinc is an essential mineral to the body and is a major part of hundreds of enzymes systems in the body. Some functions are:
- Wound healing
- Enhancing immune function
- Essential for production of stomach acid
- Regulates release of vitamin A from liver
- Necessary for health of prostate
- Needed for taste perception
Major zinc containing foods: Oysters, vegetables, legumes, meat, dairy, seeds (pumpkin seeds), seafood, grains.
Zinc supplementation in doses greater than 20 mg on an empty stomach may lead to nausea and stomach upset. This is more common in those with low stomach acid. Long term zinc supplementation in doses greater than 50 mg/day may lead to copper deficiency.
Note: people taking antacids are zinc deficient.
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