Zinc is one of the most important minerals in the body occurring in very small amounts but has a wide range of functions. It works with proteins and enzymes to support a variety of body functions such as making heme in hemoglobin, helping in the release of stored Vitamin A in the liver and fighting against free radicals. Additionally, aside from being an enzyme-assisting mineral, one of the key functions of Zinc in the body is to support and regulate the cells’ genetic make-up. It is essential for DNA synthesis and reading genetic instructions.

Zinc also aids in the insulin response of the body, supporting the stabilization of the body’s blood sugar. Zinc also helps in regulating the rate of how the body creates and uses up energy or what is simply called the metabolic rate. Zinc helps metabolize carbohydrates, proteins and fat.

Taste and smell perception is also one of the important roles of zinc. In order for taste and smell to function properly, adequate amounts of zinc must be present in the body to support gustin proteins that are directly involved in the sense of taste.

Immune cells are also dependent on zinc and deficiency of this mineral can result in white blood cells being compromised, leading to a poor immune response.

Individuals who are zinc-deficient are most likely to experience symptoms such as impaired sense of taste and smell, lack of appetite, frequent viral infections, growth retardation on children, sexual retardation, and slow energy metabolism. Top providers of zinc include meats such as pork, beef, lamb, turkey; shellfish, oysters, crabmeat and poultry. Dairy products and plant sources like legumes are also good sources of zinc although zinc is not as well absorbed from these foods as compared to the meats.

The recommended daily value for zinc is 11 milligrams for men and 8 milligrams for women. High levels of zinc in the body can result in inhibition of iron absorption from the digestive tract, accelerated atherosclerosis due to reduction of the "good" cholesterol levels and reduced immune function. In large quantities, zinc can be toxic to the body and high doses of zinc supplements can result in serious illness and even death.

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