It becomes vitally important to consume foods with Zinc because this mineral plays a vital role in the immune system. It can also be noted that it contributes to the assimilation of carbohydrates and proteins since it is essential for the functioning of metabolic enzymes; therefore, it participates in energy production. Keep reading more about the sources of this compound and its benefits.
Zinc is a compound that should not be missing from our diet since the slightest deficiency of this mineral can produce depression in the immune system. This occurs because this mineral participates in the activation of neutrophils, macrophages, among others. Harvard Medical School in the United States points out that the deficiency of this nutrient causes T cells or lymphocytes, responsible for coordinating the cellular immune response, not to work correctly.
Low levels of this compound have also been strongly associated with susceptibility to respiratory infections, especially in children and the elderly.
However-it is also essential to know this substance should be part of a healthy-diet since its excess consumption can inhibit the body’s mechanism to defend itself from diseases.
What are foods with Zinc?
Meat
Meat is one of the best-sources of Zinc. While this mineral can be found in various types of meat, red meat is especially rich in this mineral. However-it should be noted that excessive consumption of red meat, mainly that which has been processed, has been linked to heart-disease and some cancers. But this fact does-not have to be of significant concern, as long as you maintain a moderate consumption, free of processed meats, and as part of a balanced-diet that includes fruits and vegetables.
Seafood
This is another source rich in Zinc but also low in calories. Oysters, in particular, come to have an exaggeratedly high amount since in 6 medium-sized oysters, we can find 32 mg of this mineral, representing 290% of the daily recommendations of an average man. Becoming vital that we do not exceed its consumption and that it is only a few times a week.
The group of seafood can also be noted as shrimp. Mussels and crabs. Although the latter are not especially rich in this mineral, they have a considerable amount. Alaskan crab provides 7.6 mg per 100 grams or 69% of the recommended daily intake, while small seafood has 14% of the recommended daily intake.
However, it is essential to mention that seafood should be well-cooked before consumption, especially in pregnant women. In this way-you will reduce the risk of food poisoning.
Vegetables
This food group can be mentioned as chickpeas, beans, and lentils. For example, you can find approximately 12% of the daily zinc needs in cooked lentils. However, one of the big problems of these foods is their phytate content. This antinutrient inhibits the absorption of a large percentage of Zinc and other essential minerals.
Despite this, if you are vegetarian, legumes can be an essential source of Zinc. They are also-rich in protein and fiber. Fortunately, if you want to take advantage of the mineral content of this food, you can heat, soak, ferment, and sprout these legumes. Processes that increase the bioavailability of this mineral
Seeds
The seeds are also helpful in increasing daily zinc intake. However, not all seeds have identical amounts of this mineral. One of the best options to mention is hemp seeds because, in 30 grams, we find 31% and 43% of the recommended-daily intake for men and women. Pumpkin, flaxseed, and sesame seeds are also good choices. This food group also stands out for having a high fiber content, vitamins, minerals, and healthy fats. All are excellent options to incorporate into your diet, as many have been linked to a lower risk of heart problems.
Nuts
Walnuts, including peanuts, cashews, and almonds, become a source of Zinc; and other essential nutrients such as healthy fats, fiber, vitamins, and minerals. For example, in 28 grams of cashews, we find up to 14% of the recommended daily intake of Zinc of an average man. It should also be noted that walnuts have been associated with a lower-risk of various heart diseases, diabetes, and cancer.
Egg
The egg is also part of the foods with Zinc since a large unit reaches 5% of the daily needs of an average man. This food also provides 6 grams of protein, 5 grams of fat, and various vitamins and minerals.
Whole Grains
Consuming quinoa, oats, brown rice, and other whole grains is one of the ways you can incorporate Zinc into your diet. However, its phytate content can also reduce the bioavailability of this mineral.
While refined grains have fewer phytates than whole grains, removing parts of the grain reduces their nutritional content, making them under-recommended. Due to the refining process, straight grain may have higher bioavailability than its entire counterpart. However, this further reduces its content of essential nutrients such as fiber, magnesium, iron, phosphorus, selenium, and B vitamins. For this reason, when consuming refined grains, only empty calories are consumed.
It can also be noted that the consumption of whole grains seems to have many health benefits since it reduces the risk of type 2 diabetes, obesity, and heart problems.
Dark chocolate
Dark chocolate, which has 70 to 85% cocoa, is a source of Zinc to consider since in 100 grams of this product, we can find 3.3 mg of this mineral. However, this amount also provides 600 calories, so its consumption must be controlled to avoid excesses and take advantage of all the nutrients that this food has that, when consumed correctly, are good for the heart.
Other sources of this mineral
- Cooked lean lamb meat: 12.3 mg per 100 grams (82% Daily Needs)
- Wheat Germ: 16.7 mg per 100 grams (111%)
- Spinach: 0.8 mg per 100 grams (5%)
- Pumpkin seeds: 10.3 mg per 100 grams (69%)
- Pork and chicken (cooked, lean pork shoulder): 5.0 mg per 100 grams (33%)
- Cooked chickpeas: 1.5 mg per 100 grams (10%)
- Cooked mushrooms: 0.9 mg per 100 grams (6%)
- Sesame seeds (19%)
- Sunflower seeds (10%)
- Chia (9%)
- Flaxseed (8%)
- Baked beans (39%)
- Poroto adzuki (27%)
What are the benefits of consuming foods that contain Zinc?
It helps reduce symptoms of the common cold.
Although there is no proven study that supports the effect of Zinc in people suffering from the common cold, some preliminary research indicates that it can help in the reduction of their symptoms and recovery time. (1)
Wound healing
This mineral is essential to maintain an epidermis and mucous membranes in good condition. In addition, it is necessary for a correct healing process (2). Studies have shown that Zinc can be an effective therapeutic option for wound treatment. Although studies continually show the effectiveness of Zinc for wound management, more research is still needed to consider this mineral as an essential element for wound healing. (3)
Reduces the severity and duration of diarrhea.
Studies have shown-that a higher intake of zinc-rich foods can reduce-the duration and severity of diarrhea, especially in children malnourished by infection. It should be noted that-diarrhea is one of the leading-causes of death in children under five years of age in low-income countries. The WHO mentions in an article that it is essential to give a systematic contribution of zinc supplements to children with this disease, in a dose of 20 milligrams for children over six months and 10 mg for children for 10 to 14 days. (4)
Promotes healthy eyes.
This mineral, and the consumption of vitamins C, E, and beta-carotene, have been associated with a reduced likelihood of age-related macular degeneration. Zinc is a trace mineral-that plays a vital role in transporting vitamin A from the-liver to the retina-where it is transformed into melanin, the protective pigment of the eye. It is for this reason that this mineral is highly concentrated in the eye. Not surprisingly, poor vision has been linked in studies to zinc deficiency. (5)
Daily Zinc Recommendations
Our body is not-able to store this mineral easily. Consuming foods with Zinc every day is essential, but without exaggerating. Several institutions recommend that women consume 8 mg of this mineral daily, rising to 11 mg in pregnant women and 12 in nursing mothers. Something important to mention is that these institutions recommend that in the case of being vegetarian, this dose is increased by 50% more since the bioavailability of this mineral in vegetables is lower.
People at high risk of deficiency
- Pregnant women and breastfeeding: During gestation, the mother requires a significant contribution of this nutrient. This also applies at the time of amantadine since milk uses this mineral.
- Alcoholics: Alcoholics have a 30 to 50% chance of suffering from a deficiency of this mineral since it is secreted in high doses through the urine.
- Vegetarians: The bioavailability of Zinc becomes lower in plant-based foods. In addition to the existence of phytates in legumes and whole grains, antinutrients prevent the absorption of this trace element.
- Children older than six months with exclusive breastfeeding: During this age, consuming adequate amounts of Zinc through food is necessary. This is because the parts of this mineral in breast milk are insufficient.
- Sickle cell disease: The reasons are still unknown, but 44% of children and 70% of adults suffering from sickle cell have low zinc levels.
- Patients with gastrointestinal conditions: Any gastrointestinal disease, such as Crohn’s disease and IBS, causes our intestine to absorb less Zinc.
- Those who consume iron supplements: Iron interferes with the absorption of this mineral. A good tip is to finish this supplement between meals to allow Zinc to be adequately absorbed.
- People who use diuretics: These medications cause 60% of this mineral to be excreted, causing a long-term zinc deficiency. It is recommended to have an individual consultation with your doctor to advise you on how to maintain the levels of this mineral.
- People being treated with specific antibiotics: Some antibiotics can inhibit the absorption of Zinc in the digestive tract.
When is the consumption of this mineral harmful?
If we do not supply our-body with foods rich in Zinc, our white blood cells are weakened, appetite is lost, hair falls out, and it can cause diarrhea, among other problems. On the contrary, if this trace element is ingested, it can also cause specific problems. Given this reality, it is essential to maintain a balance and consume this mineral as part of a balanced diet.
Suppose you ingest this mineral excessively, usually using supplements, for a prolonged period. In that case, you can suffer from disorders such as copper deficiency, an impaired immune system, and even low levels of HDL cholesterol, or “good” cholesterol.
Remember that the Dietary Guidelines recommend getting all minerals, including Zinc, through your daily diet, as supplements have chemical formulas that can have adverse reactions and cause an excess of minerals.
If you-want to know more about minerals, we advise you to visit our section on foods with minerals. In this article, you can learn-about the importance of consuming foods with Zinc and selenium.