The Protective Power Of Zinc
Before we get into the ins and outs of zinc, a story:
One day, early in the 19th century, the Royal Navy came to the chemist and inventor Sir Humphrey Davy with a big problem. To protect their ships from a kind of mollusk that bored into wood, ship makers had been lining the bottoms of these vessels with copper. Unfortunately, the saltwater quickly corroded the copper, which led to costly and highly inconvenient repairs. Could Davy come up with a solution?
Davy suggested attaching a sacrificial metal to the copper. His element of choice was zinc. The zinc would protect the copper by being degraded by the saltwater, a process termed galvanization that later protected iron, steel, and other industrial metals from corrosion.
The story ends sadly for Davy and the Navy . While the zinc stopped the deterioration of the copper, it also made it far more susceptible to weeds and barnacles by providing them with nutrients that they found appealing. But it highlights the power of zinc, which can protect not only copper and iron but us as well.
The Top Zinc Benefits To Improve Health & How To Regulate Levels
You may have heard that zinc benefits include the ability to help people recovering from the common cold or other illnesses, but this mineral is also needed by those who arent sick and who dont have compromised immune function.
As an essential mineral, zinc should be consumed in small amounts every day in order to maintain overall health and perform hundreds of important functions.
What are the benefits of taking zinc, as well as consuming foods high in zinc? Zinc benefits the body in many ways such as by helping with hormone production, proper growth and repair, improved immunity, and normal digestion.
It also has the ability to act as an anti-inflammatory agent, which means that it may have significant therapeutic benefits for several chronic diseases, such as cancer or heart disease.
So ask yourself: Are you getting enough zinc in your diet?
Recipes With Foods High In Zinc
To be sure that you consume enough zinc to avoid a deficiency and experience these benefits, eat two to three servings of foods with zinc every day. Here are some easy and healthy recipes that will help to boost your zinc intake:
- Steak Fajitas Recipe: These steak fajitas are made with grass-fed beef, plus spices like cumin and paprika, which help fight inflammation and oxidative stress.
- Baked Italian Chicken Recipe: This recipe calls for three zinc foods: organic chicken, mushrooms and spinach.
- Socca Recipe: This paleo pizza is made with chickpea flour, so its a good source of zinc and completely gluten-free. This is a great option for people who follow a vegetarian diet.
- Spinach Artichoke Dip: Use kefir and spinach, two foods that are high in zinc, to make this healthy version of a spinach artichoke dip.
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Vitamin And Mineral Guide For Arthritis
Learn about key vitamins and minerals and which ones are especially important when you have arthritis.
Vitamins and minerals play a critical role in staying healthy, but getting enough of certain nutrients is even more important when you have arthritis. This guide provides thorough research of key vitamins and minerals to help you figure out what you may be missing. But remember: While some supplements may help arthritis symptoms, nothing can substitute doctor-prescribed medications, a healthy diet and exercise. Always talk to your doctor before adding a new supplement, vitamin or mineral to your regimen. Just because something is natural doesnt mean it cant cause side effects or interact with medications. For more tips on choosing safe supplements, read this article.
What it does: Calcium is an essential mineral thatmaintains strong bones and teeth regulates muscle contractions transmits nerve impulses and helps release essential hormones and enzymes. It also helps prevent osteoporosis and fractures, which are higher risks among people with rheumatoid arthritis and those taking corticosteroids.
How much:Experts recommend 1,200 mg a day for healthy adults, but people with inflammatory arthritis may need more up to 1,500 mg for men and postmenopausal women. Recent research has debunked the claim that calcium supplements raise heart attack risk.
Too much:Tolerable upper limit = 2,500 mg.
Too much:No tolerable upper limit has been determined.
How Does Zinc Reduce Inflammation
Research has shown that low levels of zinc can increase the body’s inflammatory response. In a 2015 study, a deficiency was seen to trigger the improper activation of immune cells and the abnormal function of a protein called cytokine IL-6, which is inflammatory.1
So, without zinc, the cells that control inflammation appear to activate and respond differently, causing the cells to promote more inflammation.
Also, recent research has indicated that zinc possesses anti-inflammatory activity. It works by inhibiting the signaling of a protein known as NF B, and also by modulating T cell functions that may limit the effect of cells known as cytokines, which are associated with severe infections.2
|Would you like to know more about inflammation? Take a look at my blog on the causes of inflammation and the recommended treatments for additional tips and advice.|
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The 5 Worst Foods For Arthritis And Joint Pain
From a U.S Arthritis Relief Center Learn how foods effect joint pain with research from The American Journal of Clinical Nutrition
Most people have no idea that eating the wrong foods can cause arthritis pain flare-ups.
Including a certain kind of vegetable that can make your arthritis pain worse and make you feel 5-10 years older.
Whether youve been diagnosed with arthritis or if you just have occasional achy joints, in just a few minutes, youll know how to steer clear of the 5 biggest food landmines that can sabotage your health and make your joint pain worse.
What youre about to discover will probably be quite surprising.
But more importantly, it will show you how to take control of your arthritis instead of having it take control of you.
Zinc Levels Tied To Osteoarthritis
We’ve all heard that calcium is crucial for preventing bone and joint problems, but new research suggests there may be another mineral we need to be mindful of: zinc. In particular, a study suggests that levels of zinc within the cartilage cells may help to explain why tissue destruction occurs in patients with osteoarthritis.
Arthritis is a leading cause of disability in the world, affecting 52.5 million adults in the US alone. Despite the prevalence of osteoarthritis, there are currently no cures to stop the progression of cartilage destruction that takes place in individuals with the condition. Researchers are still attempting to understand what happens at a molecular level to cause the tissue degradation.
Osteoarthritis results in the break down of cartilage between the bones, causing joint stiffness and swelling. Tissue destruction is caused by proteins called matrix-degrading enzymes, which are produced by cells within the cartilage. Matrix-degrading enzymes need zinc to survive, which led researchers to hypothesize that zinc levels play an important role in osteoarthritis.
Many patients with osteoarthritis find that it can be successfully managed by a conservative, multimodal treatment, including exercise, nutrition, and chiropractic care. Research suggests that a combination of chiropractic and exercise can significantly ease symptoms in patients with osteoarthritis in the knees, hip, and hands.
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What Is Considered High Dose Zinc
Recommended daily dose for men is 12mg. Studies show that regular daily intake of 25mg to 50mg of Zinc salt, such as Zinc acetate, can lower the copper level below normal but each person responds differently. Some people still have normal copper levels with 25 mg and 50mg daily doses of Zinc.
Doses of 50mg of Zinc or above cause a reduction in copper levels in the majority of patients and therefore should be avoided in healthy individuals.
Lab Study Suggests Zinc May Worsen Rheumatoid Arthritis
NEW YORK Zinc supplementation may exacerbate rheumatoid arthritis , new laboratory data suggest.
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In monocytes from patients with RA, researchers found high concentrations of intracellular zinc, which regulates immune responses by affecting signaling pathways, according to a report in Science Signaling.1
They also found increased expression of Zip8, a zinc-specific importer, in peripheral and synovial monocytes of patients with RA and zinc-mediated metabolic shift. These shifts are closely associated with enhanced proinflammatory cytokines, Dr. Won-Woo Lee of Seoul National University College of Medicine tells Reuters Health by email.
Among 14 zips, zip8 expression was uniquely increased in peripheral and synovial monocytes, Dr. Lee says. Zip8-mediated zinc influx in these cells was important for the inflammatory response, such as the production of the proinflammatory cytokine interleukin 1beta.
Further, he says, We found that zinc acts as a regulator of the mTORC1/S6K signaling pathway involved in the metabolic shift that was required for increased IL-1beta production. In monocytes from RA patients , the expression of zip8 and the activity of mTORC1/S6K were enhanced, and Zip8 expression correlated with more severe RA, suggesting that the zinc-mediated metabolic shift in monocytes is associated with clinical parameters of RA patients.
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Do You Need A Supplement
Mild zinc deficiency is relatively common. If you cannot get an adequate amount of zinc from your diet or if you have a medical condition, you may need to take a zinc supplement. Some reasons that you may be at risk for low levels of zinc in your body could be the result of:
- Restricted diet: vegetarians may need up to 50 percent morethan the RDA for zinc due to low bioavailability of zinc from plant-basedfoods.
- Medical or digestive disorders that inhibit the absorptionof nutrients, such as Crohns, colitis, chronic diarrhea or IBS
- Chronic liver disease or sickle cell anemia
- Alcohol abuse
It May Improve Vision And Protect Against Eye Disease
Zinc works alongside vitamin A and other antioxidants to support eye health and normal vision. It helps vitamin A produce melanin, a protective pigment found in your eyes . Not getting enough zinc can also worsen your night vision. Some research indicates that zinc supplemented with antioxidant vitamins can slow the progression of age-related macular degeneration a condition in which the central field of vision becomes blurred or lost over time. This is a pretty significant contribution considering macular degeneration is the leading cause of blindness among the elderly in Western countries.
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Zinc Toxicity And Risks
With all the benefits of zinc weve looked at, you might think that more is always better. Its not. You can experience zinc toxicity if you take overly high doses of zinc supplements. Signs that youre getting too much zinc may include nausea, vomiting, loss of appetite, diarrhea, stomach cramps, and headaches. If you get too much zinc over a longer period of time, you can experience additional problems like decreased copper levels, reduced immunity , and sometimes reduced levels of HDL cholesterol.
Understanding the upper limits of zinc supplementation can help you make sure youre not consuming an unwise amount. In general, youd probably have to take over 100 mg of zinc per day to start experiencing any negative effects almost 10 times the recommended daily dose. Symptoms generally become evident at 100-200 times the recommended daily dose, with levels as high as 1-2 grams per day.
Its also noteworthy that supplemental zinc may interact with certain drugs and medications. For instance, some antibiotics, penicillamine , diuretics, and even other minerals may interact or cause zinc absorption issues. Its probably wise to speak with your healthcare provider before taking a zinc supplement, especially if youre taking other medications or mineral supplements.
Zinc Interactions With Other Medications
Zinc can interact with other medications. Some medicines can lower the levels of zinc in your body. Taking zinc with other medications can make them less effective.
Thiazide diuretics. Chlorthalidone and hydrochlorothiazide can make you lose zinc through urine. Taking these medicines for a long time can decrease the amount of zinc in your body.
Antibiotics. Taking quinolone or tetracycline with zinc can make the medication less effective and prevent your body from absorbing the zinc. Leave a gap of 4 to 6 hours between the medicine and zinc for best results.
Penicillamine. Taking zinc with penicillamine, which is used to treat rheumatoid arthritis, can lower the effectiveness of both. Take them 2 hours apart to maximize their benefits.
Talk to your pharmacist or doctor about any concerns regarding medicine interaction.
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Spend Some Time In The Sun
To increase your vitamin D levels, the Arthritis Foundation recommends getting 10 to 15 minutes of sunlight exposure every other day. Ultraviolet radiation from the sun helps your body produce its own vitamin D.
However, too much UV ray exposure can cause skin cancer. Dont spend too much time in the sun with your skin exposed.
What Are Emerging Therapies For Asthma
- Suplatast tosilate, a Th2 cytokine inhibitor that eases inflammation
- Omalizumab , a monoclonal antibody that inhibits a key mediator of IgE
- Other monoclonal antibodies that modulate inflammatory response
- Pitrakinra , a blocker of interleukin-4-mediated inflammation
- Bronchial thermoplasty, a process in which radio-frequency energy destroys tissue in the airway to prevent constriction
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Boosts Your Immune System
Zinc helps keep your immune system strong.
Because it is necessary for immune cell function and cell signaling, a deficiency can lead to a weakened immune response.
Zinc supplements stimulate particular immune cells and reduce oxidative stress.
For example, a review of seven studies demonstrated that 8092 mg per day of zinc may reduce the length of the common cold by up to 33% .
Whats more, zinc supplements significantly reduce the risk of infections and promote immune response in older adults .
Natural Ways To Lower Cholesterol
Have you been told you need to lower your cholesterol? If so, then youve probably heard about the difference between HDL, or good cholesterol and LDL, or bad cholesterol and the importance of keeping the right balance for a healthy heart.
Well, be careful, because cholesterol numbers alone dont give you a full picture of your hearts health. That doesnt mean you should let your cholesterol readings fly high and unchecked. But be careful of modern medicine cures that can cause more problems than they solve
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How Much Zinc Do You Need
The Recommended Dietary Allowance for zinc is fairly small in comparison to other vitamins and minerals. Although it increases from infancy to teenage years, it largely remains the same throughout adulthood.
Below are the RDAs for zinc based on age group:
- 0-6 months: 2 milligrams
- 7-12 months: 3 mg
- Breastfeeding: 12-13 mg
Nutritional Intervention With Food Compounds
Alongside conventional disease-modifying antirheumatic drugs, aspirin and nonsteroidal anti-inflammatory drugs have been prescribed for inflammation and pain in RA. These drugs also induce some side effects that can hamper the immune system. For example, methotrexate treatment can lead to mouth sores , and patients taking disease-modifying antirheumatic drugs can experience abdominal pain, loss of appetite, nausea, and a sore tongue.8 Thus, there is a need for medication with curative capabilities and without any side effects.
The potential of dietary intervention has always been a topic of discussion for the effective management of RA,7 and several components have been tested and have proven to limit disease progression.7 Although multiple reports have suggested nutritional imbalances in RA patients, as well as advised consumption of natural supplements, a comprehensive assessment of the nutritional value and bioavailability of supplements, so that they can be prescribed effectively, is lacking. This review will assess the role of different nutrients, minerals, food components, fruits, and vegetables, as well as the energy requirements of RA patients, for effective management of the disease.
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Steve Hefferoncmt Bs As
Steve holds a B.S. degree in Health Fitness and an A.S. degree as a Physical Therapy Asst. He is a long time resident of Maryland but has helped thousands of people all over the world with his natural health information and products. It is Steve’s mission to educate and empower people to live a life free of unnecessary pain.
Consequences Of Low Magnesium Intake And Deficiency
Magnesium is an important mineral for the overall function of the body. Along with not getting enough magnesium in the diet, there are a number of factors that can lead to magnesium deficiency. This includes:
- Too much alcohol
- A diet high in fat and sugar
Other factors include kidney failure and intestinal issues. Since magnesium is absorbed in the small intestine, people who have Crohns disease, ulcerative colitis, and irritable bowel syndrome could have a magnesium deficiency. Medications such as proton pump inhibitors and diuretics can also cause magnesium deficiency.
Signs of magnesium deficiency include:
- Muscle weakness
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Vitamin B Complex Trials For Rheumatoid Arthritis
In this trial, 43 participants with rheumatoid arthritis were randomly allocated to receive 5 mg vitamin B9 with or without 100 mg vitamin B6 once a day for 12 weeks.
- There was no reported difference in change in the disease activity score or number of painful or swollen joints.
- Those who received the Vitamin B9 and B6 combination demonstrated significantly greater reductions in some markers of inflammation.
- No side-effects were recorded.
A trial of low quality. Results of this trial were given a lower weighting when we came to our conclusion about the compound.
Eat Foods Rich In Vitamin D
You can also get more vitamin D by adjusting your diet. For example, this important vitamin is found in certain types of fish, such as salmon and mackerel. Small amounts of it are also found in egg yolks, cheese, and beef liver.
Few other foods contain vitamin D naturally. However, some are fortified with it. For example, vitamin D is added to many brands of milk, cheese, and breakfast cereals.
Its important for people with RA to get their vitamin D levels checked. If you cant get enough vitamin D from sunlight and diet alone, your doctor may suggest taking a vitamin D supplement.
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