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Zinc and Health

Zinc and Health

Zinc has been a well known requirement for nearly all living beings for hundreds of years. Especially vital for children, zinc is a requirement for normal growth and development.

Zinc is used for treatment and prevention of zinc deficiency and its consequences, including stunted growth and acute diarrhea in children, and slow wound healing. It is also used for boosting the immune system, treating the common cold and recurrent ear infections, and preventing lower respiratory infections.

Zinc Deficiency

Deficiencies in zinc affect the skin and the intestines, as well as the majority of the skeletal, reproductive, and immune systems. For years, the most noted clinical feature of zinc deficiency is severe growth retardation. Adults who suffered zinc deficiencies were noted to have hypogonadism, macular degeneration, poor wound healing, and intellectual disability.

The most common signs and symptoms associated with zinc deficiency include:
  • Changes in appetite, including food cravings for salty or sweet foods.
  • Changes in ability to taste and smell.
  • Weight gain or loss.
  • Hair loss.
  • Digestive problems, including diarrhea.
  • Chronic fatigue syndrome.
  • Infertility.

Zinc in Diet

The human body can only get approximately 20%-40% of zinc from the food that we eat. If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. Foods high in zinc include oysters, beef, lamb, toasted wheat germ, spinach, pumpkin seeds, squash seeds, nuts, dark chocolate, pork, chicken, beans, and mushrooms.

How Much Do We Need to Experience These Zinc Benefits?

According to the USDA, the dietary reference intakes for zinc below are based on age and gender:

Infants:

  • 0–6 months: 2 milligrams/day
  • 7–12 months: 3 milligrams/day

Children:

  • 1–3 years: 3 milligrams/day
  • 4–8 years: 5 milligrams/day
  • 9 –13 years: 8 milligrams/day

Adolescents and adults:

  • Males age 14 and over: 11 milligrams/day
  • Females age 14 to 18 years: 9 milligrams/day
  • Females age 19 and over: 8 milligrams/day

 

Zinc is usually available in various forms, including lozenges, syrups, gels and capsules. Zinc is also found in most multivitamin and mineral supplements. These supplements can contain zinc in the form of zinc gluconate, zinc sulfate or zinc acetate. As of now, all are believed to work in very similar ways so one type is not thought to be superior over the others.

Factors that affect zinc absorption are pregnancy, skin disorders, and other diseases that affect the immune system, kidneys, liver, and heart. People who suffer from metabolic disorders and cancer should also ask their doctor for the right zinc dosage, as well as the possibility of zinc supplementation to ensure adequate zinc intake.

References:

Amazing Facts About Zinc

https://draxe.com/zinc-benefits/

[1] Human Rhinoviruses. American Society for Microbiology. http://cmr.asm.org/content/26/1/135.full.pdf+html

[2] Oral Zinc and Common Childhood Infections – An update. Journal of
Trace Elements in Medicine and Biology. http://www.sciencedirect.com/science/article/pii/S0946672X14000728

[3] Introducing zinc in a diarrhoeal control programme. World Health Organization. http://www.who.int/maternal_child_adolescent/documents/9789241596473/en/

[4] Encyclopedia of Human Nutrition. Elsevier. http://jn.nutrition.org/content/130/5/1344S.full.pdf

[5] Impact of the discovery of human zinc deficiency on health. Journal of Trace Elements in Medicine and Biology. http://www.sciencedirect.com/science/article/pii/S0946672X14001710

[6] Zinc. University of Maryland Medical Center. http://umm.edu/health/medical/altmed/supplement/zinc

[7] Zinc. Mayo Clinic. http://www.mayoclinic.org/drugs-supplements/zinc/dosing/hrb-20060638

Amazing Facts About Zinc graphic © herbs-info.com/naturalhealthzone.org.
Food images – Wikipedia lic. under CC (see foot of article for full license info)

Healthy Habits Weight Loss Program Giveaway

Receive one entry for every “Healthy Lifestyle” Book Purchase for a chance at a Free 12 Week Healthy Habits Weight Loss Program $299 Value

Entries via book purchases must be received by 3/20.

Nutrition, Exercise & Lifestyle changes should support the things you are really passionate about doing…for the rest of your life.

If you are interested in starting your health journey, please click on the following link: Healthy Lifestyle Book

If you live outside the US, email me at coachconnie@lifestylehealthmentor.com for shipping details.

As always, if you have any questions… Don’t hesitate to reach out to me….. You can also follow me at the following:

www.facebook.com/healthykidseducation

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Plant-Based Sources of Protein

While there are many variations of plant-based diets, there is evidence that a broadly defined whole foods plant-based diet has significant health benefits. Contrary to popular belief, consumption of meat and/or dairy at every meal, or even daily, is not necessary for optimal health and wellness.

According to a a joint report published by the World Health Organization (WHO), Food and Agriculture Organization (FAO) of the United Nations (UN), and United Nations University (UNU), protein requirements are currently defined as the level of protein required to meet metabolic needs for maintenance as indicated by nitrogen balance in the respective age group plus those associated with the protein needs for normal growth of infants and children, pregnancy and lactation in women.

In fact, diets high in meat – especially red meat and processed meat – have been repeatedly associated with an increased risk of obesity, type 2 diabetes, cancer, heart disease, and premature death. While it is true that animal products contain substantial amounts of protein and iron, these foods are also high in cholesterol and saturated fat and, being at the top of the food chain, tend to accumulate pesticides and other potentially harmful substances.

Whenever possible, opt for meatless meals packed with plant-based sources of protein. Good sources of plant-based protein include nuts, seeds, beans, peas, lentils, and whole grains.

 

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rebeldietitian.us

Proceeds Benefiting Second Harvest Heartland

Along with teaming up with Second Harvest Heartland, I will be benefiting partial “Healthy Lifestyle” book proceeds to the FoodRx program that aims to connect food prescriptions and basic need services to low income patients through the MN health care system and to the Child Hunger Initiative, which advocates toward healthier snack choices for children.

Who is ready to join me in the cause of giving as much as we can in the way of produce, grains, etc. so that we can lessen the impact we have on both ends of the spectrum from malnutrition to obesity, which is why I continuously volunteer at Second Harvest Heartland?

Nutrition, Exercise & Lifestyle changes should support the things you are really passionate about doing…for the rest of your life.

If you are interested in joining me on this journey, please click on the following link:

https://lnkd.in/gvGAqWZ

If you live outside the US, email me at coachconnie@lifestylehealthmentor.com for shipping details. As always, if you have any questions… Don’t hesitate to reach out to me…..

You can also follow me at http://www.facebook.com/healthykidseducation

We are all working together to fight this mission one day at a time, and I appreciate each and every one of you for making our goal to fight this on-going battle.

 

 

What is Meditation and Mindfulness?

How do you do it? What are the different types? And what does science say about the effects on the body and brain?

 

5 Meditation Tips for Beginners
  • Start small with 3-5 minutes (or less). .
  • Understand what meditation can do for you if you have issues with stress, anxiety, irritability, or overthinking..
  • Understand the principles of meditation. ..
  • Do meditation your own way. .
  • Reduce All-or-Nothing Thinking. ..
  • Ways to incorporate it to your daily life…Through my “Healthy Lifestyle” Book

    .