Dr. Bray Links

Monday, January 26, 2015


Zinc is important for absorption and action of B-complex vitamins. It is required for protein synthesis, collagen formation, healthy immune system, and the ability of the body to heal from wounds. Zinc is absorbed in the small intestine and is stored in the liver, eyes, kidneys, pancreas, bones, muscles, prostate gland, sperm, nails, skin, hair, and white blood cells. Zinc inhibits 5-alpha reductase from converting testosterone into dihydrotestosterone (DHT) a form of testosterone that promotes prostate growth. Zinc increases testosterone, and sperm count. If a zinc deficiency exists sex drive is reduced in order to conserve the zinc (zinc is concentrated in semen). Zinc is involved in protein synthesis, muscle contraction, formation of insulin, maintaining acid-base balance, synthesis of DNA, brain functions. Excessive sweating leads to loss of up to 3 mg per day.

Foods containing zinc: Beans, beef, bilberry fruit, black strap molasses, brewer's yeast, buchu leaves, capsicum fruit, chicken heart, crab, egg yolk, fish, herring, lamb, legumes, liver, maple syrup, meats, milk, oysters, peanuts, pork, poultry, pumpkin seeds, skullcap herb, seafood, sesame seeds, soybeans, sunflower seeds, turkey, wheat bran, wheat germ, whole grains, yeast. Supplements: Zinc aspartate, zinc gluconate, zinc oxide, zinc picolinate, zinc sulfate.

It [deficiency] used to only occur in underdeveloped countries, but today it occurs in regular folks who take 'drug muggers' of zinc (drugs that reduce zinc levels in the body). These include antacids, antibiotics, birth control pills, hormone replacement drugs for hot flashes, acid blocking drugs (Nexium, Prilosec, Tagamet, Zantac, etc), furosemide, Lotensin, Enalapril, Atacand HCT, HCTZ (Hydrochlorothiazide) and cholestyramine (Questran).


1. Pumpkin seeds –
1/2 cup: 8.4 mg (57% DV)
2. Grass-fed Beef – 4 oz: 5.2 mg (32% DV)
3. Lamb
– 4 oz: 5.2 mg (32% DV)
4. Cashews –
1/2 cup: 3.8 mg (25% DV)
5. Chickpeas (Garbanzo beans) –
1 cup cooked: 2.5 mg (17% DV)
6. Mushrooms –
1 cup cooked: 1.9 mg (13% DV)
7. Chicken –
 4 oz: 1.6 mg (12% DV)
8. Kefir or Yogurt
 – 1 cup: 1.4 mg (10% DV)
9. Spinach –
1 cup cooked: 1.4 mg (9% DV)
10. Cocoa powder –
 1 Tbsp: 0.4 mg (2% DV)


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