Today we are going to discuss two important minerals that should be part of our diet- Zinc & Copper & correct ratio of dietary zinc to copper which is essential to avoid diseases ranging from depression to fatigue.
Zinc is on the most essential minerals used by 300 enzymes in our body. It defines cell structure, regulates communication between cells, supports a healthy immune system, influences gene expression & promotes growth of children. It also helps other nutrients work in the body. For instance, Zinc is a part of protein & assists in transporting Vitamin-A into the bloodstream.
Zinc deficiency is characterized by severe diarrhea, delayed sexual maturation, compromised immune system, night blindness, hair loss & taste changes. Marginal deficiency is found in developing countries & among those suffering from malabsorption diseases. In such cases detecting zinc deficiency is difficult since only mild symptoms can be observed.
Zinc requirements for males & females differ for various age groups:
Source: Institute of Medicine. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington D.C.: The National Academies Press; 2006. Zinc; p 402-413.
Total zinc from foods & supplements should not exceed 40 mg per day for adults aged 19 years & older. At levels above 40, zinc can impact the absorption of copper which can result in copper deficiency.
Phytic acid is a storage form of mineral phosphorus found in grain, legumes, nuts & seeds. Given its structure, phytic acid interferes in absorption of certain minerals including Zinc. This is the reason vegans require 50% more zinc than non-vegans.
Foods rich in Zinc
Plant based-Wheat Germ, Pumpkin Seeds, Baked Beans, Lentil, Chickpeas, Sunflower seeds, Tofu
Animal Based-Oyster, Beef, Liver, Pork, Chicken
Copper
Similar to Zinc, Copper is an essential mineral performing numerous functions in the human body. Copper is used in transportation of iron, energy production & pigmentation of skin, hair & eyes. Copper also prevents damage of cells caused by free radicals. Premature/Malnourished infants with malabsorption may be at the risk of developing Copper deficiency. Symptoms include anemia, low white blood cells count, impaired growth in infants & osteoporosis.
Copper requirements differ both for males & females for various age groups.
Source:Institute of Medicine. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington D.C.: The National Academies Press; 2006. Copper; p 304-311.
Foods rich in Copper
Plant based: Cashew, pumpkin or sunflower seeds, lentils, walnuts, mushrooms, beans, tofu, Avocado.
Animal Based: Liver, Oysters, Lobster, Crab, Goat Cheese
It is recommended that for 1 mg of copper consumed, your diet should have 8 to 15 mg of zinc. This ratio becomes important when you are taking supplements( not from food alone). Many females are recommended to consume iron supplements in large quantities which impacts absorption of zinc resulting in change in zinc to copper ratio. If a higher dose of zinc is supplemented, copper deficiency can occur.
Copper does not seem to interfere with zinc absorption provided zinc consumption is adequate. To avoid this, you should target to take iron, zinc & copper from natural food( not from supplements). If you follow a non-vegan diet, the recommended daily intake is described in the tables above. However, if you take plant based diet, it is recommend that you consumed zinc 50% higher & iron 80% higher than normally required.
