营养素知识: Zinc, Zn
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食品标签上的营养素
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营养素知识
| 营养素名称: | Zinc, Zn |
| 营养素类别: | Minerals |
| 计量单位: | mg |
| Zinc is an essential mineral, it is involved in numerous aspects of cellular metabolism. Zinc facilitates metabolism of protein, carbohydrates, and fats. It helps to make proteins and DNA, the genetic material in all cells. It also helps the immune system fight off invading bacteria and viruses. | |
营养素功效Zinc is catalyst for nearly 100 specific enzymes to facilitate metabolism of protein, carbohydrates, and fats for the structural integrity of certain proteins and in the regulation of gene expression. The pancreas uses zinc to make digestive enzymes and secretes them into the intestine. The key functions of zinc are:• Protein synthesis • DNA synthesis • Assist in body growth and development • Decrease oxidative stress to against free-radical attacks • Play role in immune function. It helps to maintain an effective immune response. It participates in antibody production. • Proper sense of taste and smell • Interact with platelets to help blood clotting • Help wound healing: zinc helps maintain the integrity of skin and mucosal membranes • A component of retinol-binding protein which transports vitamin A in the blood • May help to slow the age-related macular degeneration (AMD) progression More than 85% of the body's total zinc is in the skeletal muscle and bone. During Zinc metabolic process, some excessive zinc remain within the intestinal mucosal cells by metallothionein (a type of protein) until the body needs zinc. |
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食物来源
Animal foods:
• Shellfish, such as oyster, crab, lobster, clam
• Red meats, such as beef and pork
• Poultry
• Dairy products, such as egg, milk, and plain yogurt
Plant based foods:
• Beans (such as garbanzo beans, soybeans, black beans, pinto beans, navy beans) and peas
• Nuts (such as cashew nuts, pecans, and peanut butter)
• Seeds (such as pumpkin seeds)
• Whole grains. Refined grains lost as much as 80 percent of total zinc during milling because zinc is mainly found in the germ and bran portions of grains which are removed in the process.
• Fortified cereals
For vegan diet (pure vegetarian), the key food sources of Zinc are:
• Fortified cereals, whole grains
• Legumes
• Nuts and seeds
Note:
1) Animal based foods with adequate protein has higher bioavailability of zinc
2) The Zinc absorption rate is inverse of the amount of zinc consumed, when the zinc intake increases, the absorption rate decreases.
3) Phytic acid or phytate (found in some plant based foods, such as beans, seeds, nuts, and grains) may reduce zinc bioavailability. Some food processing can help destroy phytates, such as sprouting, cooking, fermenting, yeast leavening, etc. Learn more at WebMD: Foods High in Phytic Acid.
4) Iron supplement taken without food may decrease zinc absorption
5) Calcium and phosphorus may decrease zinc absorption
• Shellfish, such as oyster, crab, lobster, clam
• Red meats, such as beef and pork
• Poultry
• Dairy products, such as egg, milk, and plain yogurt
Plant based foods:
• Beans (such as garbanzo beans, soybeans, black beans, pinto beans, navy beans) and peas
• Nuts (such as cashew nuts, pecans, and peanut butter)
• Seeds (such as pumpkin seeds)
• Whole grains. Refined grains lost as much as 80 percent of total zinc during milling because zinc is mainly found in the germ and bran portions of grains which are removed in the process.
• Fortified cereals
For vegan diet (pure vegetarian), the key food sources of Zinc are:
• Fortified cereals, whole grains
• Legumes
• Nuts and seeds
Note:
1) Animal based foods with adequate protein has higher bioavailability of zinc
2) The Zinc absorption rate is inverse of the amount of zinc consumed, when the zinc intake increases, the absorption rate decreases.
3) Phytic acid or phytate (found in some plant based foods, such as beans, seeds, nuts, and grains) may reduce zinc bioavailability. Some food processing can help destroy phytates, such as sprouting, cooking, fermenting, yeast leavening, etc. Learn more at WebMD: Foods High in Phytic Acid.
4) Iron supplement taken without food may decrease zinc absorption
5) Calcium and phosphorus may decrease zinc absorption
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富含营养素食物示例: Zinc, Zn |
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| 食物描述 | 营养含量1 | 每日需量%2 | |
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Mollusks, oyster, eastern, wild, cooked, moist heat
类别: Finfish and Shellfish Products
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78.6 mg | 714.55% |
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Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
类别: Beef Products
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10.54 mg | 95.82% |
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Seeds, pumpkin and squash seeds, whole, roasted, without salt
类别: Nut and Seed Products
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10.3 mg | 93.64% |
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Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled
类别: Beef Products
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9.99 mg | 90.82% |
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Nuts, cashew nuts, dry roasted, without salt added
类别: Nut and Seed Products
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5.6 mg | 50.91% |
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Seeds, chia seeds, dried
类别: Nut and Seed Products
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4.58 mg | 41.64% |
1 100克食物中的营养素含量
2 以FDA基于2000卡路里的饮食作为日需量参考
2 以FDA基于2000卡路里的饮食作为日需量参考
更多营养素信息 |
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缺乏营养对健康的影响
Zinc deficiency is rare in North America. The primary symptom of zinc deficiency is impaired growth velocity. Main symptoms are:• Slow growth in infants and children • Diarrhea caused by impaired digestion and absorption, as a result, it causes other nutrients deficiency as well • Impaired immune function which makes infections more likely, such as pneumonia and GI tract infections • Delayed sexual development in adolescents and impotence in men • Zinc deficiency directly impairs vitamin A metabolism • Eye and skin sores • Hair loss • It could alter taste, that leads to loss of appetite • The chronic zinc deficiency may damage the central nervous system and brain. |
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超过上限对健康的影响
There is no evidence of adverse effects from intake of naturally occurring zinc in foods. The adverse effects associated with chronic intake of supplemental zinc include:• Suppression of the immune system and impair immune function • Decrease of high density lipoprotein (HDL, "Good") cholesterol • Reduce copper metabolism • Acute effects: such as gastrointestinal distress, loss of appetite, abdominal cramps, or even vomiting |
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参考资料
Learn more at:• The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • NIH (National Institutes of Health) Article: Zinc • NIH (National Institutes of Health) Article: Dietary Supplements in the Time of COVID-19 • healthline.com Article: Zinc: Everything You Need to Know |
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| 日需量年龄组 | 每日需量建议 | 日摄入量上限 |
| 幼儿1至3岁: | 3 mg | 7 mg |
| 儿童4至8岁: | 5 mg | 12 mg |
| 男性9至13岁: | 8 mg | 23 mg |
| 男性14至18岁: | 11 mg | 34 mg |
| 男性19至30岁: | 11 mg | 40 mg |
| 男性31至50岁: | 11 mg | 40 mg |
| 男性51至70岁: | 11 mg | 40 mg |
| 男性71岁或以上: | 11 mg | 40 mg |
| 女性9至13岁: | 8 mg | 23 mg |
| 女性14至18岁: | 9 mg | 34 mg |
| 女性19至30岁: | 8 mg | 40 mg |
| 女性31至50岁: | 8 mg | 40 mg |
| 女性51至70岁: | 8 mg | 40 mg |
| 女性71岁或以上: | 8 mg | 40 mg |
| 女性孕妇(18岁以上): | 11 mg | 40 mg |
| 女性哺乳期(18岁以上): | 12 mg | 40 mg |
| FDA（基于2000卡路里的日常饮食）: | 11 mg |
| Zinc, Zn 与其他营养素的相互作用 | |
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Iron, Fe
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铁和锌补充剂可能会相互降低吸收率
铁 iron 和锌 zinc 在肠道中有共同的吸收途径，由于对这种转运蛋白的竞争，一种矿物质的高浓度可能会抑制另一种矿物质的吸收。此外，铁补充剂可与胃肠道中的锌形成不溶性复合物，从而降低锌的吸收率。 服用高生物利用度的硫酸亚铁 Ferrous Sulfate 补充剂时，尤其是在没有食物的情况下，对锌吸收的影响更为明显。铁补充剂量越高，锌的吸收减少越严重。反之亦然。 建议将铁和锌补充剂的摄入时间间隔几个小时，以减少直接的吸收竞争。最好从不太可能干扰锌吸收的动物产品中获取血红素铁 heme iron，同时确保从肉类、贝类、种子、坚果、奶酪和全谷物等食物来源中获取足够的锌。
参考资料: Iron and Zinc Homeostasis and Interactions: Does Enteric Zinc Excretion Cross-Talk with Intestinal Iron Absorption?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722515 |
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营养成分参考摄入量数据和营养成分知识来自于美国国立医学研究院2006年。膳食参考摄入量：营养需求基本指南。华盛顿特区:国家科学院出版社。National Academies' Institute of Medicine 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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营养成分知识基于美国食品和药物管理局（USFDA）营养教育资源文章。 https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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营养成分知识基于美国国立卫生研究院的膳食补充剂情况说明书(Dietary Supplement Fact Sheets)。 https://ods.od.nih.gov/factsheets/list-all |
| 免责声明 | 此处提供的营养信息不应取代医疗建议。我们鼓励您与您的医疗保健提供者（例如您的医生）讨论对您的整体健康最有利的饮食需求。我们还建议您阅读本页提及的，但不限于，组织机构或专业参考文选或文章。此页面中的任何提及和参考链接并不代表我们对其服务和建议的代言（endorsement）。 |