Oysters contain the most zinc out of any food, but many other foods, including whole grains, nuts, beans, seafood, dairy products, fortified cereals and lean meats also provide zinc. Women need at least 8 milligrams per day of this essential mineral, while men need 11 milligrams each day. Not getting enough zinc could cause symptoms including diarrhea, hair loss, impaired immune function and loss of appetite. Zinc plays a number of important roles in the body.
Zinc plays a role in immune function, helping to regulate the natural killer cells, T lymphocytes, interleukin-2 and CD4 cells that are responsible for keeping your body free from infection. It also may be able to kill some viruses. Taking zinc daily for at least 5 months may make you less likely to get a cold, and starting zinc supplementation right away when you do get a cold may help shorten the duration of the cold and make the symptoms less severe, according to MedlinePlus.
Cell Division, DNA Formation and Repair
You need zinc for forming DNA, which is part of most cells, making zinc important in cell division, cell formation and growth. Zinc also acts as an antioxidant to help prevent damage to cells from free radicals and helps repair damaged DNA cells, potentially lowering your risk for cancer, according to an article published in "The Journal of Nutritional Biochemistry" in October 2004.
Sense of Smell and Taste
If you don't consume sufficient amounts of zinc, you won't be able to smell or taste properly. However, more zinc isn't necessarily better, and some forms of zinc aren't recommended. Zinc nasal sprays and nasal gels may cause you to actually lose your sense of smell either temporarily or permanently, so avoid using these products.
Protein Formation and Wound Healing
You need zinc for forming proteins, and thus for forming blood cells, maintaining tissue and healing wounds. If you are deficient in zinc, it may take longer for your wounds to heal. Applying a zinc cream to wounds may help get rid of damaged cells, form new skin and prevent infection, according to an article published in "Wound Repair and Regeneration" in 2007.
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