Zinc deficiency
Posted by:
flipperjan
()
Date: February 13, 2010 08:58AM Does anyone know what the symptoms are please?
I will google this but personal experiences would be very interesting. What do you eat to get your zinc etc etc thank you Re: Zinc deficiency
Posted by:
greenpower
()
Date: February 13, 2010 10:01AM My source says (sorry I am translating this from Dutch just now):
Zinc is needed for healthy skin healthy retina normal growth wound healing stimulation of immune system formation of collagen synthesis of RNA, DNA synthesis of proteins healthy prostate cellular growth protection against heavy metals good working thymus mobilisation of vitamin A Deficiency symptoms: slow sexual development stunted growth tiredness loss of smell and taste loss of appetite slow healing of wounds white patches on the nails loss of hair depressions poor absorption of nutrients striae night blindness acne irregular menstruation apathy antagonism: alcohol, phytic acid, diuretics, excess copper, excess cadmium, contraceptives, dialysis Re: Zinc deficiency
Posted by:
powerlifer
()
Date: February 13, 2010 10:57AM the above pretty much covers it, poor digestion is also another result as zinc is a catalyst for stomach acid formation.
what symptoms you having? Re: Zinc deficiency
Posted by:
flipperjan
()
Date: February 13, 2010 02:06PM Thank you - the reason I am asking is that a few threads recently have had me thinking about vitamins and minerals and where we get them from and how likely we are to get low on some.
For me a list of symptoms although interesting doesn't really mean very much - you can make things fit if it is on your mind and you are worried. For instance - tiredness - well that could be down to all number of things. So I am interested in people who have had tests done and discovered themselves to be low in a nutrient. Did they suspect they were low and have the test done or was it just routine screening? What foods are good sources of zinc - I'm asking this because there are many raw foods such as sprouts and nuts and seeds in any quantity above miniscule that I just can't tolerate. Just interested really and wanting to learn more Re: Zinc deficiency
Posted by:
Trive
()
Date: February 13, 2010 02:46PM I eat pumpkin seeds, pinenuts, and some nuts (pecans, brazil nuts, almonds, walnuts, hazelnuts) for zinc. My favorite raw vegan Re: Zinc deficiency
Posted by:
Anonymous User
()
Date: February 14, 2010 03:49PM I take a supplement. It's very difficult to get enough zinc from even a varied omnivores diet, let alone a diet limited to just 40 or 50 foods with no animal-products. I was deficient in zinc when I was younger (also beta-carotene & vitamin B6). I'm sure all the veggies I eat fixes up the beta-carotene issue (I barely ate vegetables as a kid) but I supplement B-vits (nutritional yeast) and zinc. Re: Zinc deficiency
Posted by:
Utopian Life
()
Date: February 15, 2010 03:28AM I follow a low-fat high-fruit diet (normally) and haven't had problems reaching the RDA. I don't have any agreement with USDA numbers, but I will check fitday and see what items had the most zinc. BRB. Re: Zinc deficiency
Posted by:
Utopian Life
()
Date: February 15, 2010 03:47AM 1 lb. dates
12 c. oranges 5 c. pineapple 8 c. spinach 2 c. red bell pepper avocado grapes, romaine, blueberries, and jalapeno all had some zinc but a smaller percentage than those above. that's one day. Percent RDA of zinc - 122% ------ 3 c. raspberries 5 pears 6 c. mixed greens 2 Brazil nuts 6 c. watermelon 6 c. spinach 1 c. parsley celery, cherry tomatoes, figs, kiwi, apples, cilantro, and apricots had some zinc as well. Percent RDA of zinc - 111% -------- 20 bananas 17 c. spinach 8 c. kale 4 c. cherry tomatoes avocado Apples had some zinc as well. Percent RDA of zinc - 141% Re: Zinc deficiency
Posted by:
Bryan
()
Date: February 15, 2010 06:41AM Its also worthwhile to look at the anti-zinc agents mentioned in greenpower's post. Phytic acids are found in grains, for those using grains in their raw diets. And sunshine79 mentioned earlier that raw cacao is a high source of copper. Re: Zinc deficiency
Posted by:
greenpower
()
Date: February 15, 2010 07:34AM Utopian life, this is interesting. You are lucky to have access to all these foods. Re: Zinc deficiency
Posted by:
flipperjan
()
Date: February 15, 2010 09:31AM Absolutely Greenpowere - I thought 'wow how lovely' when I looked at Utopian Life's list of scrumptious food.
Thanks everyone for your input Re: Zinc deficiency
Posted by:
powerlifer
()
Date: February 15, 2010 09:44AM tiredness is most commonly from weak adrenals, try an adaptagen for abit such as ashwagandha, schizandra, suma, jiaogulan etc. Re: Zinc deficiency
Posted by:
Utopian Life
()
Date: February 15, 2010 07:47PM Community Builder posted "It's very difficult to get enough zinc from even a varied omnivores diet, let alone a diet limited to just 40 or 50 foods with no animal-products."
Which is part of the reason why I posted my food, considering it's obviously in correction of his post about it being "very difficult." I guess some people's monetary situations and area where they choose to reside my hinder their access to certain foods. The nutrient itself is available in plenty of plant-based foods. I have no interest to check animal based sources. Re: Zinc deficiency
Posted by:
flipperjan
()
Date: February 15, 2010 08:57PM powerlifer - I will have to go and google all that 'greek' but thanks Re: Zinc deficiency
Posted by:
loeve
()
Date: February 15, 2010 08:59PM communitybuilder Wrote:
------------------------------------------------------- > What do you eat to get your zinc etc etc > I take a supplement. It's very difficult to get > enough zinc from even a varied omnivores diet, let > alone a diet limited to just 40 or 50 foods with > no animal-products. I was deficient in zinc when > I was younger (also beta-carotene & vitamin B6). > I'm sure all the veggies I eat fixes up the > beta-carotene issue (I barely ate vegetables as a > kid) but I supplement B-vits (nutritional yeast) > and zinc. I've started to supplement zinc as well, with zinc glutamate, a zinc/glucose derivative that is easily digestible. "2.6 Typical intakes "... Zinc intakes from vegetarian diets have been shown to be similar to non-vegetarian diets (Hunt et al., 1998). However, the dietary requirement for zinc may be as much as 50% greater for vegetarians." [ec.europa.eu] ..as mentioned, greenpower mentioned antagonists to zinc absorption-- alcohol, phytic acid, diuretics, excess copper, excess cadmium, contraceptives, dialysis Edited 1 time(s). Last edit at 02/15/2010 09:10PM by loeve. Re: Zinc deficiency
Posted by:
veghunter
()
Date: February 17, 2010 07:15PM This won't necessarily work for everyone, but I go by my acne. If it starts getting worse, I eat more pumpkin seeds. This usually clears it up. If it doesn't, I look at other causes. Re: Zinc deficiency
Posted by:
pborst
()
Date: February 17, 2010 08:54PM vegan sources of zinc include cashews, legumes ( beans, lentils, peas) sesame seeds/tahini.
Paul Re: Zinc deficiency
Posted by:
pborst
()
Date: February 17, 2010 09:03PM Just a quick thought, if one is taking a broad spectrum vegan supplement, these issues kind of go away, do they not? In other words, is this still the "raw vegan diet is the optimal natural diet" discussion. I would have thought we put that one to bed. If not, it's high time we do so for B12 sake, not zinc.
Paul Edited 1 time(s). Last edit at 02/17/2010 09:03PM by pborst. Re: Zinc deficiency
Posted by:
veghunter
()
Date: February 17, 2010 09:15PM Pborst, I take supplements, but I still sometimes benefit from increasing the amount of zinc in my diet. I think because many nutrients are used at surprisingly higher rates when the body is under stress, this is not a moot point even for those taking supplements. Re: Zinc deficiency
Posted by:
pborst
()
Date: February 17, 2010 09:29PM Bryan Wrote:
------------------------------------------------------- > Its also worthwhile to look at the anti-zinc > agents mentioned in greenpower's post. Phytic > acids are found in grains, for those using grains > in their raw diets. And sunshine79 mentioned > earlier that raw cacao is a high source of copper. Actually if phytic acids are prevalent in grains, they may be more beneficial than harmful. [www.phytochemicals.info]YMMV Paul Re: Zinc deficiency
Posted by:
pborst
()
Date: February 17, 2010 09:45PM veghunter Wrote:
------------------------------------------------------- > Pborst, I take supplements, but I still sometimes > benefit from increasing the amount of zinc in my > diet. I think because many nutrients are used at > surprisingly higher rates when the body is under > stress, this is not a moot point even for those > taking supplements. No, I would agree if there is a special need for stress, growth and also that would transcend a raw vegan lifestyle to anyone whose body has a greater need for nutrients. It's just that if problems develop, rarely, vegans tend to be on the low end anyway, it's a life style choice that if it suffers, suffers from deficiency, not excess. Meat eaters, on the other hand suffer from dietary excesses. Every diet has risks. No human who has ever lived has embarked on a diet that hasn't included elements of risk. Risk can't be eliminated, only managed. In my humble opinion, vegan risks are more easily managed and dealt with than standard American diets or even the "I wanna drink raw goat milk and ignore my principals" folks. We raw vegans don't have to deal with the uncertainty of acrylamides, AGEs, GMOs, food irradiation, pesticide residues (to an extent). Etc. I would put it to you all. Our problems, to the extent we can agree on what they are!,are more manageable than our bretheren! To your health! To doing what you can!! Paul Edited 1 time(s). Last edit at 02/17/2010 09:48PM by pborst. Re: Zinc deficiency
Posted by:
powerlifer
()
Date: February 17, 2010 10:22PM paul you are correct on the phytic acids rather than the common myth that they steal minerals. Re: Zinc deficiency
Posted by:
loeve
()
Date: February 18, 2010 01:30PM The Food and Nutrition Board might be the source of the idea that vegetarians may need as much as 50% more zinc due to phytates etc., but they haven't the studies to give a definitive answer or to make recommendations on the matter--
"Special Considerations "Vegetarianism "Cereals are the primary source of dietary zinc for vegetarians (Gibson, 1994). The bioavailability of zinc in vegetarian diets is reduced if the phytate content in the diet is high (Gibson, 1994), and this may result in low zinc status (Freeland-Graves et al., 1980b). Absorption of zinc from vegetarian diets is lower than from nonvegetarian diets (Hunt et al., 1998; Kies, 1988); however, relatively minor changes to the diet can improve zinc absorption (Gibson et al., 1997; Harland et al., 1988). Vegetarian diets rich in calcium may negatively affect zinc bioavailability (Ellis et al., 1987). "Zinc intake from vegetarian diets has been found to be both similar to intake from nonvegetarian diets (Alexander et al., 1994; Berglund et al., 1994; Donovan and Gibson, 1996; Johansson and Widerstrom, 1994; Kelsay et al., 1988; Levin et al., 1986; Srikumar et al., 1992) and lower than intake from nonvegetarian diets (Faber et al., 1986; Freeland-Graves et al., 1980a; Harland and Peterson, 1978; Hunt et al., 1998; Janelle and Barr, 1995). In most older adult and elderly populations, vegetarians have lower zinc intakes than non- vegetarians (Brants et al., 1990; Hunt et al., 1988; Lowik et al., 1990). Among vegetarians, zinc concentrations in serum, plasma, hair, urine, and saliva are either the same as or lower than those of nonvegetarians (Anderson et al., 1981; Freeland-Graves et al., 1980a, 1980b; Hunt et al., 1998; Kadrabova et al., 1995; King et al., 1981; Krajcovicova-Kudlackova et al., 1995; Levin et al., 1986; Srikumar et al., 1992). The variations in these status indicators are most likely due to the amount of phytate, fiber, calcium, or other inhibitors of zinc absorption in the vegetarian diets. Individuals consuming vegetarian diets were found to be in positive zinc balance (Ganapathy et al., 1981; Hunt et al., 1998). "The requirement for dietary zinc may be as much as 50 percent greater for vegetarians and particularly for strict vegetarians whose major food staples are grains and legumes and whose dietary phytate:zinc molar ratio exceeds 15:1. At this time there are not sufficient data to set algorithms for establishing dietary requirements for zinc on the basis of the presence and concentration of other nutrients and food components." [www.nap.edu] Edited 1 time(s). Last edit at 02/18/2010 01:45PM by loeve. Re: Zinc deficiency
Posted by:
flipperjan
()
Date: February 18, 2010 04:59PM Interesting stuff - thanks
powerlifer - I think you asked on another thread who is Uk based. I am in the soggy South West Re: Zinc deficiency
Posted by:
powerlifer
()
Date: February 18, 2010 05:03PM hey flipperjan, im up in dundee, scotland which is soggy and wet daily haha. Sorry, only registered users may post in this forum.
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