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Organization: Root Health, Nutrition and Wellness
Author: Helaina Cannon, Intern - Penn State University
Publish Date: 7/1/24
Did you know that zinc plays a crucial role in your digestive health and metabolism?
What is Zinc and why is it important?
Zinc is an essential mineral that plays a huge role in many reactions within your body.
Your immune system, digestive system, central nervous system, and metabolism all involve reactions that use zinc. When looking at the digestive system, zinc plays a crucial role in protein and lipid metabolism. This is how a zinc deficiency can cause negative GI symptoms. Also, if you are unable to properly digest and metabolize proteins and lipids, you can become malnourished, even if eating a well-balanced diet.
Symptoms of Zinc Deficiency
Aversion to meat and poultry
Decreased taste and smell
Nausea, bloating, abdominal pain
Decreased appetite
Fatigue
Brain fog
Nausea and bloating can be a result of zinc deficiency because many of the digestive enzymes that break down protein and lipids are activated by zinc. Without zinc, these digestive enzymes cannot do their job and break down these nutrients. This will cause bloating, reflux, upper abdominal pain and early fullness- all of which causes a decrease in appetite and thus inadequate intake. Essential nutrients will be deficient and can result in malnourishment.
Common CAUSES of Zinc Deficiency
Since zinc cannot be stored in your body, you need make sure that you are regularly
consuming zinc in your diet to maintain healthy levels.
The following are reasons why you may be deficient in zinc…
Decreased zinc intake: Strict vegetarian/vegan diets, inadequate intake
The inability to absorb zinc: Crohn’s disease, Celiac disease, bacterial/candida infections
Increased metabolic demand: Pregnancy, Athletes, Viruses and Infections
The absorption of zinc can also be inhibited when it is consumed with phytates, such as
legumes, seeds, soy products, whole grains, calcium, and phosphate. It is difficult to test your zinc levels in a blood test, but if you are experiencing these symptoms, you may benefit from a daily zinc supplement. Make sure to check with your nutrition professional before starting a supplement.
Food Sources of Zinc
The best food sources of zinc are animal sources, nuts and grains, legumes. Zinc can be
found in plant foods, but it is not bioavailable. This means that our bodies are unable to use it effectively. Oysters have the highest amount of zinc with about 74 mg per 3 oz serving. A 3 oz serving of beef contains about 8.5 mg of zinc and a 3 oz serving of lobster contains 6 mg. Chickpeas and cashews are good vegan sources of zinc, with about 1.5 mg and 3 mg per serving, respectively. In zinc deficiency- 30 mg/day for kids and 60 mg day for adults is recommended, which is why it will be helpful to check with your provider before starting a supplement.
To learn more about the importance of zinc and whether your abdominal symptoms are
related to a zinc deficiency, book an appointment with one of our dietitians at roothealthnj.com