ZINC: ALL YOU NEED TO KNOW

GRILLED CHICKEN

Chief functions

  • Works with protein in every organ
  • Helps nearly 100 enzymes
  • Makes parts of the cells’ genetic material
  • Makes heme in hemoglobin
  • Assists the pancreas with its digestive function
  • Helps metabolize carbohydrate, protein, and fat
  • Liberates vitamin A from storage in the liver
  • Helps to regulate gene expression in protein synthesis
  • Affects behavior, learning, and mood
  • Assists in immune function
  • Essential to wound healing, sperm production, taste perception, fetal development, bone growth, and growth and development in children
  • Needed to produce the active form of vitamin A in visual pigments

GRILLED HAMBURGER

Possible benefits

  • Protective role in oxidative damage under investigation
  • Might aid in the prevention and treatment of cancer
  • Might aid in the treatment of anorexia by improving taste perception
  • Might reduce tooth decay caused by bacteria in the mouth by inhibiting growth of disease-causing bacteria

MILK

Deficiency symptoms

  • Impaired immunity
  • Abnormal taste
  • Abnormal vision in the dark
  • Altered digestive function (profound), causing diarrhea
  • Loss of appetite
  • Slow wound healing
  • Anemia
  • Slow growth
  • Delayed sexual maturation
  • Hair loss

LEGUMES

Toxicity symptoms

  • Might interfere with the normal function of the immune system

OYSTERS

Nutrient-nutrient reactions and absorption

  • Fiber and phytates bind zinc, making it unavailable to the body
  • High doses block copper absorption, lowering the body’s copper content
  • High doses may reduce the high-density lipoprotein (HDL), good cholesterol
  • May inhibit iron absorption from the digestive tract
  • Assists in the transportation of vitamin A in the blood
  • Zinc deficiency increases the amount of dietary vitamin E necessary to maintain normal blood and tissue levels of vitamin E
  • Adequate zinc intake might aid in vitamin D and calcium metabolism, and reduce bone loss associated with marginal calcium intake

DRI

mg

Tolerable Upper Limits

0-0.5 year

2

4

0.5-1 year

3

5

1-3 years

3

7

4-8 years

5

12

9-13 years

8

23

Male 14-18 years

11

34

Female 14-18 years

9

34

Male 19-70 years

11

40

Female 19-70 years

8

40

Pregnant

11

40

Lactating

12

40

DRI=Dietary Reference Intakes
mg=milligram

SHELLFISH

Dietary sources

  • Best—oysters, meats, shellfish, poultry, milk, and milk products
  • Good—legumes and whole grains (although not as well absorbed as from meat)

Groups at highest risk for deficiency

  • Pregnant women
  • Young children
  • Elderly
  • Low-income individuals
  • Athletes
  • Vegetarians or vegans

MILK PRODUCTS

Other facts

  • Zinc deficiency is a possibility when children present with poor growth and poor appetite

7 WAYS TO BOOST YOUR METABOLISM

BOOST METABOLISM 1

Many of us have a sluggish metabolism. This can make it really difficult to lose weight and extremely easy to gain weight. A slow metabolism can also make you tire out easily so you don’t get to enjoy all that life has to offer. However, there is good news. You can easily boost your metabolism naturally if you know how. Below, you will find 7 ways to increase your metabolism:

1. Early Morning Intense Exercise – A short burst of intense exercise when you first get up can do wonders for your metabolism. Dr. Oz has advocated for this method of speeding up the metabolism. The best part is you only have to do about five minutes of intense exercise to reap the benefit all day. The exercise you do can be really simple. Examples would include running in place, jumping jacks, and lunges. Of course, if you have a stair master or a jogging machine, that would work too. Just get your heart rate up for five minutes and cool down for two minutes.

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2. Eat More Spicy Foods – Hot spices like curry, cayenne pepper, black pepper, cumin, and turmeric all help the body speed up your metabolism. There are other “hot” spices that you may not think of as hot but they react in the body in this way. They include cinnamon, cardamon, ginger, and nutmeg. Try adding these tasty spices to your soups, stir-fries, casseroles, and other dishes. Curry goes great in some type of salads like quinoa salads. Some people love the taste of cinnamon in their coffee. Just add it to the grounds before you brew it.

3. Drink Lots of Water – Water is magical in this way. Drink a lot of water and your metabolism will magically increase because the metabolic process needs water to fuel it. It’s even better if you make sure you are drinking alkaline water.

BOOST METABOLISM

4.Keep Your Thyroid Healthy – To work efficiently, the thyroid needs selenium, zinc, copper, and iodine. However, the American diet is notoriously low in these important minerals. To get more of these minerals, eat more seafood and nuts.

5. Never Skip Breakfast – Unfortunately, in this fast paced world we live in, many of us have a tendency to skip breakfast or grab something nutrient poor on the way out the door. This is one of the worst things you can do for your metabolism. Always eat a healthy breakfast. This should include a healthy protein like eggs from pasture raised chickens and fruit bursting with antioxidants like blueberries or strawberries.

Cereal 9

6. Don’t Eat As Much Late In the Day – Unfortunately, most of us eat more at dinner than we do at breakfast. We also tend to snack at night before bedtime. This is exactly the opposite of what you want to do to speed up your metabolism. Try to eat more earlier in the day and less at dinner. Plus, try not to eat for at least three hours before bedtime.

7. Build More Muscle Mass – Weight training isn’t just for body builders. Building muscle mass should be part of all fitness programs. Even if you can’t join a gym or buy fancy equipment, you can build muscle mass. A couple of cans of food or water bottles filled with water can serve as weights for your arms and you can use those big rubber bands (cheap) or your own body weight to provide resistance to your legs to build more muscle mass.

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JOIN ME ON THE ‘FAST’ TRACK OF METABOLISM!