Zinc deficiency and its effects on the body: A look at the histamine factor
Did you know that approx. 2 billion people worldwide suffer from a zinc deficiency? Why this is the case and the connection between a zinc deficiency and a low-histamine diet is explained in the blog article below.
The necessity of zinc: A key element for our health
Zinc is one of the essential trace elements that our body cannot produce itself. For this reason, it should be obtained through diet and, if necessary, through dietary supplements. The human organism is unable to store zinc in the body. Therefore, if the body absorbs very little zinc, deficiency symptoms can be a consequence.
Among other things, zinc contributes to the following functions in the body:
- Maintenance of normal skin, hair, and nails
- Normal protein synthesis
- Maintenance of normal testosterone levels in the blood
- Normal carbohydrate metabolism
- Protection of cells from oxidative stress
- Normal fatty acid metabolism
- Normal fertility
- Normal function of the immune system
- Maintenance of normal bones
- Maintenance of normal vision
- Normal cognitive function
According to the D-A-CH reference values, the recommended zinc intake for adults (25 to < 51 years) is 7 mg (women) and 10 mg (men). Pregnant women are recommended a daily intake of 10 mg of zinc from the fourth month onwards, and breastfeeding women a daily intake of 11 mg.
The reference values increase with age. The estimated value for infants (0–4 months) is approx. 1.5 mg of zinc daily. The recommended intake for adolescents (15–19 years) is 11 mg of zinc per day for female and 14 mg of zinc for male adolescents.
Would you like to specifically supplement your zinc intake? Zinc is also a component of our MucosaFit, which combines selected vitamins, minerals, and other ingredients such as L-glutamine, fennel, and flaxseed. The zinc it contains contributes, among other things, to a normal function of the immune system and the protection of cells from oxidative stress. In addition, the biotin it contains contributes to the maintenance of normal mucous membranes.
MucosaFit is suitable for a low-histamine & low-fructose diet, gluten-free, lactose-free, vegan, laboratory-tested & free from unnecessary additives.
Causes of a zinc deficiency
A zinc deficiency generally occurs when too little zinc is absorbed through food. This is often the case with a unbalanced and restrictive diet. Additionally, phytate can inhibit the absorption of zinc in the small intestine. Phytate is found, for example, in nuts and seeds. Furthermore, intestinal diseases like Crohn's disease can be responsible for a zinc deficiency, as too little zinc enters the bloodstream from the small intestine in these cases.
In addition, excessive zinc loss can occur during diarrhea.
Symptoms
The following complaints can occur with a mild zinc deficiency:
- Night blindness
- Reduced immune defense
- Impaired sense of taste and smell
- Skin problems
- Nail changes
Other symptoms of a severe zinc deficiency include:
- Hair loss
- Digestive issues such as diarrhea
- Poor wound healing
- Loss of appetite
- Growth retardation in children
Zinc in a low-histamine diet
Not all zinc is the same: The zinc in food is generally utilized differently by the body. This is referred to as good or poor bioavailability. Zinc from animal products, for example, is more readily available than zinc from plant-based foods.
There are some plant-based foods such as nuts and grain products that have a high zinc content.
Nevertheless, only a small proportion is absorbed by the intestine. Generally, zinc is best absorbed from meat products. This is partly because plant-based foods often contain substances such as phytic acid, which can inhibit the body's absorption of zinc. On the other hand, the proteins and amino acids in animal food products can improve zinc absorption.
The following zinc-containing foods are suitable for a low-histamine diet:
- Pumpkin seeds
- Oat flakes
- Brazil nuts
- Organic beef
- Cooked wild rice
- Almonds (1)
- Cheese
- Peach
Conclusion
Zinc is an essential trace element that should definitely not be underestimated. This is because it contributes to many important functions in the body, such as normal protein synthesis or normal fertility. A zinc deficiency can have several underlying causes, such as the intestinal disease Crohn's disease, and the symptoms can be very varied. Therefore, it is important to consume sufficient zinc through your diet and, if this is not possible, to supplement your needs with dietary supplements.
A balanced supply of vitamins and minerals is an important foundation for your body. This is exactly where our BalanceFit comes in: It combines zinc with other selected vitamins, minerals, and plant-based substances. The zinc it contains contributes, among other things, to a normal function of the immune system, the maintenance of normal skin, hair, and nails, and the protection of cells from oxidative stress.
BalanceFit is suitable for a low-histamine & low-fructose diet, gluten-free, lactose-free, vegan, laboratory-tested & free from unnecessary additives.
Lieferzeit: 2-3 Tage
