By: Dr. Farhana Sikder, Dr. Jazli Aziz
We all know calcium builds strong bones and teeth, but have you ever wondered how the trace mineral zinc impacts our oral health? This unsung hero, found in many foods, plays a crucial role in keeping our mouths healthy and smiles bright. While not as well-known as calcium, zinc deserves a place on the podium when it comes to oral care.
Zinc’s role in oral health
Zinc’s primary function in oral health is its antimicrobial and anti-inflammatory action. Imagine it as a tiny warrior fighting off harmful bacteria like Streptococcus mutans, the main culprit behind caries. These bacteria generate acids that attack tooth enamel, leading to those cavities we all try to avoid. Zinc disrupts this process by reducing acid production, thus protecting teeth. It supports healthy gums by boosting the immune system, which combats gingivitis (gum inflammation) and periodontitis (a serious gum infection that can lead to tooth loss).
Furthermore, zinc helps to control plaque formation, the sticky film on teeth that harbors bacteria and contributes to cavities and gum disease. It interferes with plaque’s attachment to teeth and keeps them clean and healthy. Another common oral problem is halitosis (bad breath), which is caused by sulfur-producing bacteria in the mouth. Zinc neutralizes these sulfur compounds and reduces halitosis.
Not getting enough zinc can noticeably affect our oral health. Symptoms of zinc deficiency may include slower healing of mouth sores and increased susceptibility of gingivitis and periodontitis. Surprisingly, it can also alter our sense of taste (hypogeusia) and smell, sometimes causing a metallic taste or interfering with smelling sensation.
Where can we get zinc from?
The recommended daily zinc allowance varies by age and gender. Adult men generally require 11 mg/day, whereas women need 8 mg/day. Pregnant and breastfeeding women require slightly more. Our bodies cannot synthesize zinc so it must be obtained through our diet. Fortunately, getting enough zinc is relatively easy through a balanced diet. Good sources include:
• Red meat: Beef and lamb are excellent sources of zinc. A 3-ounce serving of cooked beef provides approximately 7mg of zinc and 100g of lamb can provide us between 4.2-8.7mg of zinc, covering a significant portion of our daily needs.
• Poultry and Egg: Chicken and turkey are good source of zinc, especially dark meat. A 3-ounce serving of roasted chicken thigh contains about 2.4mg of zinc. One large egg can provide us with 0.6mg of zinc.
• Seafood: Crab and lobsters are good sources, with 90g of crab providing 3.2mg and an 85g serving of lobster meat offering around 6.2mg of zinc. Oysters are loaded with zinc; just 6 medium oysters can provide a whooping 32mg of zinc, far exceeding the daily requirement. While this amount is safe to consume occasionally, its not necessary to eat this much every day. Salmon and sardines also contribute to zinc intake providing approximately 0.5mg and 1.1mg per 90g serving, respectively.
• Legumes: Soybeans like tofu, lentils, and chickpeas are some plant-based sources of zinc. A cup of cooked lentils contains around 2.5mg of zinc and Per 100g serving of tofu contains 1.57mg of zinc.
• Nuts and seeds: Pumpkin seeds, cashews, peanuts and almonds are excellent sources of zinc. A quarter cup of pumpkin seeds and cashews offer approximately 2.2mg and 1.6mg of zinc respectively. Whereas 30g peanuts can serve 0.8mg zinc.
• Whole grains: Wheat bread, oats and brown rice. A slice of whole-wheat bread contains about 0.4mg of zinc. A cup of cooked quinoa contains about 2mg of zinc.
• Fortified cereals: Many breakfast cereals. The nutrition label can guide the specific amount as it varies accordingly.
• Dairy Products: An ounce of cheddar cheese and a cup of milk (1% fat) can offer about 1mg of zinc respectively.
Recognizing the benefits of zinc, many oral hygiene products now include this mineral. Toothpastes and mouthwashes containing zinc can improve not just gum health but oral health as a whole. So, while choosing oral hygiene products, we should look for those that specifically list zinc as an active ingredient.
Zinc for a healthy body
A healthy mouth is a gateway to overall health, and zinc plays a vital role in achieving that goal. While vital for oral health, zinc’s role extends further, impacting various bodily systems. It supports a healthy immune system by fighting infections and healing wounds. Zinc plays an essential role for our cell growth and repair, ensuring proper tissue development and maintenance and helps in our metabolism. In children, its especially crucial for growth, cognitive function and immunity.
So, for a healthy mouth and body, we should ensure adequate zinc intake through a balanced diet and consider zinc-containing oral care products. Annual blood tests offer a way to monitor our zinc levels, and a healthcare expert or dietitian can evaluate the need and offer supplementations if zinc deficit is suspected. We should bear in mind that balance is the key: while crucial for health, excessive zinc can be harmful, so we should prioritize zinc within healthy limits to ensure a healthier future for ourselves.
Dr. Farhana is a Postgraduate student, while Dr. Jazli Aziz is a Senior Lecturer, at the Department of Oral and Craniofacial Sciences, Faculty of Dentistry, Universiti Malaya.