Mild dietary zinc deficiency will damage the growth rate, and severe zinc deficiency will lead to growth retardation. Other clinical manifestations of zinc deficiency include delayed sexual maturity, impotence, hypogonadism, oligozoospermia, alopecia (touching the receding hairline), taste disorder (taste disorder), immune dysfunction, night blindness, wound healing disorder and various skin lesions.
Other symptoms and signs of zinc deficiency include loss of taste, hair color change and alopecia (touching the receding hairline), as well as night blindness, loss of appetite, delayed wound healing, bedsore and decreased sperm count.
Visible zinc is really important to men!
But how do you know if you are short of zinc? How to supplement zinc deficiency? Can zinc be poisoned if it is supplemented too much?
Let's talk about the assessment of zinc deficiency:
① Plasma zinc level: Although plasma zinc level has nothing to do with tissue level, it is usually a good indicator to reflect the body's zinc status under normal circumstances. If the body is in a disease state, the plasma zinc level can not well reflect the body's zinc state.
② Dietary structure: People with poor dietary quality (less grains and meat in the dietary structure) will be short of zinc, because there is dietary phytic acid in grains and beans, which will interfere with zinc absorption and promote zinc deficiency.
How to supplement zinc?
The manual for quick inquiry of dietary nutrient reference intake of China residents (version 20 13) recommends that the daily intake of zinc for adult men is12.5 mg/d/d.
So generally speaking, it can be satisfied by improving the diet structure. Of course, you can also choose multivitamin preparations to supplement according to your own situation.
Can zinc be poisoned if it is supplemented too much?
Of course, foreign studies show that human beings can bear zinc intake as high as 100mg/d/d, and beyond this dose, people will have nonspecific gastrointestinal symptoms, including abdominal pain, diarrhea, nausea and vomiting. Excessive intake of zinc (> 150mg/d) can also lead to copper deficiency and a series of problems. Therefore, domestic guidelines suggest that the maximum tolerable intake of zinc for adult men is 40 mg/d.
However, these toxic dose data of zinc are mainly for zinc supplements, and there is little evidence that natural dietary sources rich in zinc (such as red meat) may lead to the lack of other micronutrients. However, in order to keep men's dignity and hair, eating oysters is also not advisable. After all, architecture was not built in a day. A healthy lifestyle and a reasonable diet are king.