Zinc and Diabetes

March 2015

Z is the last letter in the alphabet, which means it often receives little or no attention. Yet Z is the first letter in the word “zinc.” How much thought have you ever given to zinc? Maybe some, if you take zinc supplements for a cold, for example. But new research indicates that zinc is something else that people with diabetes should think about. Why? Read on.

In case you’re wondering what the heck zinc does, it’s helpful to know that it’s an essential mineral that plays very important roles in the body. The body can’t make zinc, so we must take it in from food sources. Zinc is stored in the muscles, blood cells, retina of the eye, skin, bone, kidney, liver, pancreas, and in men, prostate.

What does zinc do for us? Primarily, zinc helps the immune system function properly. It’s also needed for cell growth and division, wound healing, and the breakdown of carbohydrate for energy. We need zinc to maintain our sense of taste and smell, too. Finally, zinc is an antioxidant, protecting our cells from free radicals, or molecules that can wreak havoc and possibly lead to heart disease and cancer.

Zinc is found in many foods. The main sources of zinc in the American diet are red meat, poultry, and seafood, but it’s also found in legumes, whole grains, nuts, and dairy foods. Zinc is better absorbed from animal foods than from plant foods, since compounds called phytates that are found in plants can hinder its absorption. Daily zinc requirements are 11 milligrams for adult men and 8 milligrams for adult women. Symptoms of zinc deficiency include stunted growth (in children), hair loss, diarrhea, decreased appetite, eye and skin lesions, delayed wound healing, and weight loss. People with chronic gastrointestinal disorders, such as Crohn disease, are at risk for zinc deficiency.