The Body's Need for Zinc is No Reason to Indulge in Meat

One of the vital minerals our body needs to continue functioning normally is zinc. Zinc helps in the developmental stage of a growing child and in maintaining good health in adults. But inspite of these facts, some people are found to be suffering from signs of being zinc-deficient, such as stunted growth in some children, abnormal vision during nighttime, and poor appetite. Studies even suggest that as we grow older, the more important it is for us to avoid being deficient in zinc.

It is a fact that animal foods provide an abundance of zinc our body needs. These include eggs, beef, shellfish, organ meats, and red meats. However, pampering our body with animal foods - particularly meats - to ensure supplying our body with an abundance of zinc may harm us instead in some other ways. Red meat, for example, is high in saturated fat and cholesterol and, therefore, is bad for the heart. It is also known to increase the risk of advanced prostate cancer. The fact remains that meat is high in both fat and cholesterol - so you can take it from there.

But don't fret; you can have your needed supply of zinc from sources other than meat. As a matter of fact, the list is long: beans, brown rice, dairy products, eggs, lentils, low-fat milk, shellfish (especially oysters), spinach, split peas, wheat germ, and whole-grain breads. Just having a well-balanced diet will suffice, and even a strict vegan can have as much of the zinc required to meet the daily recommended amount.

Medical experts place the recommended nutrient intake, or RNI, for zinc at 9 milligrams and 12 milligrams for adult women and adult men, respectively. These levels have to be observed, too. Because as with most any other thing, too much or too little can be bad. An excess of zinc can be just as harmful as in being deficient in it. One of the dangers in having an oversupply of zinc is that it can substantially reduce levels of the high-density lipoprotein, or HDL. HDL is known to transport cholesterol away from body tissues. A reduction in levels of HDL, therefore, can lead to an increased risk of heart problems. Another known risk in having too much of zinc in the body is that it may reduce blood levels of copper which may consequently impair immunity.

Just enough is healthy enough - no more, no less. A varied well-balanced diet is all you need to have just the right amount of zinc your body needs. [Read the Original Article]