Zinc is an essential mineral that supports various body functions, from encouraging the immune system to stimulating growth and other cellular turnovers. Apart from synthesizing halogenated DNA, zinc thus plays an important role in maintaining healthy skin, the wound-healing process, and enzyme functions. It is, therefore, essential for one's nourishment.
Benefits of Zinc for the Body
Zinc promotes the body's immunity by its involvement in forming immune cells, such as lymphocytes. It helps combat diseases and accelerate wound healing. Besides, it supports smell and taste senses and improves digestive flow and absorption efficiency.
Foods Rich in Zinc
Zinc can be provided for in natural ways by the consumption of the following list of foods rich in this vital mineral:
Oyster
Oysters are counted as one of the highest natural zinc sources. They probably possess more zinc than any other food group. It is recommended to include the same in a diet to keep a check on zinc deficiency.
Red meat
Beef and lamb belong to a few good animal sources of zinc. Besides containing a good amount of proteins, beef also provides a good amount of zinc and other minerals. However, you should give some moderation to red meat for delivering good cardiovascular health.
Poultry, especially chicken
Chicken and turkey are notable meat sources of zinc, especially when considering only the dark meat, particularly the thighs since they contain higher amounts of zinc.
Legumes
Beans, chickpeas, and lentils provide a good amount of zinc and thus are an excellent option for vegetarians to fulfill their zinc requirement. Zinc absorption rates from legumes may be lowered; however, they still provide a significant source.
Nuts and seeds
Pumpkin seeds, sesame seeds, and cashews are rich in zinc, so consuming these seeds and nuts is an effective way to add zinc to the diet along with advantageous fats and fiber.
Click here to learn the benefits of chia seeds
Dairy Products
Cheese, milk, and yogurt can be an excellent source of zinc for both children and adults.
Whole Grains
Grains such as oats, quinoa, and brown rice contain lower amounts of zinc than animal products. Nevertheless, they should be included in the diet to provide various whole foods.
Eggs
Another good source of zinc is eggs. They contain moderate amounts, making them a good choice for a nutrient-dense breakfast.
Improving Iron Absorption from Food
To facilitate better zinc absorption from food, limit the number of other foods with plenty of phytates-like whole grains and beans with zinc-breaking phytates, calcium, or iron, which inhibit zinc absorption. Moreover, it is better to eat zinc sources with animal proteins, which improve absorption.
Recommended Daily Doses
Males need approximately 11 mg while females need 8 mg of zinc daily. This dosage may increase during pregnancy or breastfeeding, but consult your healthcare provider before taking any medication.
Important Advice
- If you decide to take zinc as a supplement, ask your physician for advice first.
- People allergic to any of the food sources are not supposed to take it and should select another food to fill their daily meals.
Conclusion
Zinc is an important mineral for our body and should be availed of in adequate amounts via diet. Including zinc-rich products in daily meals improves the overall body's immunity and helps in preventing many health problems.
