Zinc deficiency and its effects on the body: A look at the histamine factor
Did you know that approximately 2 billion people worldwide suffer from a zinc deficiency ? You can find out why this is the case and how a zinc deficiency is related to a low-histamine diet in the following blog article.
The necessity of zinc: A key element for our health
Zinc is one of the essential trace elements that our bodies cannot produce themselves. Therefore, it should be obtained through diet and, if necessary, through supplements . The human body is unable to store zinc. If the body absorbs too little zinc, deficiency symptoms can result.
Zinc contributes to the following functions in the body, among others:
- For the maintenance of normal skin, hair and nails
- For normal protein synthesis
- To maintain normal testosterone levels in the blood
- For a normal carbohydrate metabolism
- To protect cells from oxidative stress
- For normal fatty acid metabolism
- For normal fertility
- For the normal function of the immune system
- To maintain normal bones
- To maintain normal vision
- To normal cognitive function
According to the DA-CH reference values, the recommended daily intake of zinc for adults (25 to < 51 years) is 7 mg for women and 10 mg for 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.
Reference values increase with age. The estimated value for infants (0–4 months) is approximately 1.5 mg of zinc per day . The recommended intake for adolescents (15–19 years) is 11 mg of zinc per day for females and 14 mg of zinc for males .
Causes of zinc deficiency
Zinc deficiency typically occurs when too little zinc is ingested through food . This is often the case with a one-sided and unbalanced diet . Additionally , phytate can inhibit zinc absorption in the small intestine. Phytate is found, for example, in nuts and seeds. Furthermore, intestinal diseases such as Crohn's disease can be responsible for zinc deficiency, as in these cases too little zinc passes from the small intestine into the bloodstream.
Furthermore, diarrhea can lead to excessive zinc loss.
Symptoms
The following symptoms can occur with a mild zinc deficiency :
- Night blindness
- Reduced immune system
- Impaired sense of taste and smell
- skin problems
- nail changes
Other symptoms of severe zinc deficiency include:
- hair loss
- Digestive problems such as diarrhea
- Poor wound healing
- Loss of appetite
- Growth retardation in children
Zinc in a low-histamine diet
Not all zinc is created equal: The zinc in food is generally absorbed differently by the body. This is referred to as good or poor bioavailability. Zinc from animal-based foods, for example, is more readily available than zinc from plant-based foods.
There are some plant-based foods, such as nuts and grain products, which have a high zinc content .
Nevertheless, only a small proportion is absorbed by the intestines. Zinc is generally best absorbed from meat products . This is partly because plant-based foods often contain substances like phytic acid , which can inhibit zinc absorption in the body . Additionally, the proteins and amino acids in animal-based foods can improve zinc absorption.
The following zinc-rich foods are suitable for a low-histamine diet:
- pumpkin seeds
- oatmeal
- Brazil nuts
- Organic beef
- cooked wild rice
- Almonds (1)
- Cheese
- peach
Conclusion
Zinc is an essential trace element that should never be underestimated. It contributes to many important bodily functions , such as normal protein synthesis and fertility. A zinc deficiency can be caused by several conditions, including the intestinal disease Crohn's disease , and the symptoms can be quite varied . Therefore, it is important to consume sufficient zinc through diet and, if this is not possible, to supplement your intake.
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