Zinc
Zinc seems to be gaining popularity lately. Recent and hopeful research has linked it to an ability to lessen cold symptoms when sucked as a lozenge of zinc gluconate as soon as cold symptoms appear.
This connection to the immune system points to the promising use of zinc as a protector against infections and autoimmune disorders. Expect more information on this over the next few years as zinc becomes more widely studied.
Meanwhile, zinc continues to carry out its multitude of important functions such as aiding bone structure, participating in cell replication, making sperm, synthesizing DNA and RNA, helping night vision, taste perception, wound healing and fetal development, just to name a few.
The first sign of zinc deficiency is the loss of taste and smell. More severe deficiencies can lead to stunted growth, small sex glands in boys, impotence, and delayed wound healing. Severe deficiencies are uncommon in the
Recommended intakes of zinc are:
| 0 - 6 months | 3mg. |
| 6 months - 1 year | 5 mg. |
| 1 - 10 | 10 mg. |
| 11 + | 15 mg. |
| pregnant | 15 - 20 mg. |
The best sources of zinc: Breastfed babies have higher levels of zinc in their blood, even though human milk and cow's milk contain equal amounts. For some unknown reason, the zinc in breast milk, like iron, is better absorbed. The exception to this is the baby of a nursing mom who is deficient in zinc.
Vegetarians need to take care to get enough zinc, not only because they eat foods low in zinc, but some foods they eat can ruin zinc's bioavailability. The biggest spoilers are fiber and phytates.
Foods Rich in Zinc
| raw oysters | three ounces | 63 mg. |
| whole grain cereals | one ounce | 4 mg |
| wheat germ | one ounce | 5 mg. |
| squash and pumpkin seeds | 1 ounce | 3 mg. |
| peanut butter | 2 tbsp | 1 mg |
| pork | 3 ounces, lean | 4 mg. |
| dark meat turkey | 3.5 ounces | 5 mg. |
Other good sources are dried beans and lentils, tahini, plain yogurt, pot roast, eggs, and whole wheat bread.
This lunch provides 3 mg. of zinc:
- 1 cup of Veggie Lentil soup*
- 1/2 of a peanut butter sandwich on whole wheat bread
- 1 cup of milk
* Recipe for Veggie Lentil Soup:
VEGGIE LENTIL SOUP
- 1 pound lentils
- about five cups of vegetable stock
- 3 cloves of chopped garlic
- 1 cup each chopped onion, carrot, celery, red pepper, green beans,
- and spinach
- 1/3 cup tamari
- 1 tsp. ground oregano
- 1 tsp. thyme
- salt and pepper to taste.
In your favorite soup pot, cook lentils in just enough water to cover. When they are soft (usually in about an hour or less) add everything else and simmer until the vegetables are cooked. You may need to add more stock if it cooks down too much. Makes about 8 servings.
Magnesium
Magnesium is essential for protein synthesis and for the release of energy from energy containing nutrients. In other words, to make use of all those macronutrients (carbohydrates, proteins, and fats) you need to have it. In addition, magnesium helps relax muscles after contraction, conducts nerve impulses, and prevents tooth decay by helping to hold calcium in tooth enamel.
More and more evidence is pointing to magnesium as a "problem nutrient", one whose recommended intake is seldom met. The consequences of those deficiencies and its link to various health problems still needs clarification and further study. The more severe deficiencies of magnesium are seldom seen except in people suffering from alcoholism, kidney disease or hyperthyroidism.
Dangerous levels of magnesium are hard to reach because of its low toxicity. About 6,000mg is considered the minimum toxic dose. That compares to a daily requirement of 300 mg. for adults, 200 for children and 70 for infants.
The best sources of magnesium are nuts, cereal grains, legumes, cocoa, and dark green vegetables. There's no need to put hot cocoa in the category of junk food'. One cup of it will provide your child with 56 mg. of magnesium, plus lots of good protein from the milk, vitamin D, and energy rich carbohydrates.
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