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Zinc

ZINC is an essential mineral, found in almost every cell of the body. The highest concentration is found in the bones, liver, kidneys and pancreas and skin.

Because of the crucial role it plays in so many of the body's biochemical reactions it has become known as the ''universal soldier.''

It helps cuts and wounds heal by boosting tissue repair, aids food absorption, can increase hair growth, and is important for normal growth and development. Because of that, it is crucial pregnant women ensure they get enough zinc.

The immune system is adversely affected by even moderate degrees of zinc deficiency. It is known to affect the production of T-cells, which help fight infection. Zinc can also help fight colds by clearing nasal congestion.

It is also said to improve fertility and boost libido which is probably why zinc-packed oysters are said to be an aphrodisiac.

Some research suggests that high iron intake can affect the absorption of other nutrients, including zinc. If you do take an iron supplement try switching to iron fortified foods instead as they do not affect absorption.

Wholemeal breads are also thought to affect absorption.

A zinc deficiency can lead to an alteration in your sense of smell and taste, a loss of appetite, delayed healing of wounds, hair loss, mental lethargy and skin disorders.

The official recommended daily allowance is 15mg for men, 12mg for women, unless they are pregnant when it should be increased to 15mg.

Foods rich in zinc, apart from oysters, include red meats, baked beans and nuts. But there are dangers in boosting these powerful universal soldiers too much.

Excess zinc suppresses copper and calcium absorption - both of which are vital to maintain your body's balance.

Copper is needed for haemoglobin formulation in red blood cells, for enzymes and for the manufacture of collagen. Calcium is needed for the formation of strong teeth and bones.

Taking very large amounts of zinc in one go can cause nausea and vomiting within minutes, and potentially lead to long-term damage.