When it comes to immune-boosting nutrients,
zinc usually tops the list as one of the best. It’s no wonder with how
zinc supplements have been flying off the shelves in recent years—but
supplements aren’t the only (or always the best) option when looking to
increase your daily zinc intake. There are so many healthy, natural,
accessible foods high in zinc from which to choose. Here’s how zinc
helps to bolster the immune response and support overall health, plus
the best zinc foods to stock up on at the grocery store.
What Is Zinc?
While technically a metal, zinc is a mineral that's considered an
essential nutrient, which means the body cannot produce it on its own,
thus requiring us to consume it through either food or other external
supplementation.
Zinc is present in each of our cells as the second most abundant
mineral in the body (after iron), where it carries out a multitude of
roles.
It's required for the action of over 300 enzymes in the body that aid
in nerve function, digestion, metabolism, smell, and taste.
For example, zinc is required for protein and collagen formation,
illuminating why it’s so effective at speeding up wound healing.
On top of that, zinc plays a vital role in the functioning of several
types of immune cells in the body, springing the immune system into
action.
And it's even important for the formation of DNA and healthy cells
within the body, facilitating healthy growth and development.
As an antioxidant, zinc works to eliminate oxidative stress and
molecules, like free radicals, that promote inflammation and disease in
the body.
Foods High in Zinc
Now you know the benefits of adding zinc to your diet, but where do you
get started? We've rounded up some of our favorite foods that are rich
in zinc to stock up on in your kitchen.
Nuts and Seeds
On the plant-based side, nuts and seeds can also offer notable amounts of zinc. One ounce of pumpkin seeds boasts 2.2 mg, and the same amount of peanuts contains about 0.8 mg.
The sky’s the limit with the delicious culinary possibilities for these
nutty favorites, including trail mix, PB&J sandwiches, salads,
baked goods, and many others.
Eggs
Eggs
are not only tasty and satisfying, but offer tons of important
nutrients. One large egg offers 0.6 mg of this coveted mineral, along
with plenty of protein, vitamin D, and choline.
Whole grains
The fiber in whole grains helps regulate digestion, manage cholesterol
levels, and keep you satisfied throughout the day. Beyond fiber, these
grain and cereal options include important micronutrients, including
zinc. While you can find bread products fortified with zinc, oats are
the best natural whole grain zinc source with 2.3 mg in 1 cup of cooked oatmeal. Brown rice is also a great option with 0.7 mg per half cup cooked.
Legumes
Legumes like beans, peas, and lentils also contain decent amounts of
zinc—alongside the protein, fiber, and other micronutrients they’re most
known for. Peanuts are technically legumes and a great source of zinc
as mentioned. Kidney beans are another excellent option, offering 0.6 mg
per half cup cooked, as are lentils with 1.3 mg in the same amount.
Meat
While certain meat products like beef and pork can come with larger
amounts of saturated fat, which needs to be consumed more sparingly,
there’s no denying the nutrients found in animal proteins—zinc included.
Beef is a particularly high source of the mineral with 3.8 mg per 3
ounces, whereas pork provides 1.9 mg in the same amount.
Dairy
When it comes to zinc content, dairy wins out over dairy alternatives.
One and a half ounces of cheese offers 1.5 mg of zinc, and both 1 cup of
low-fat cow’s milk and 6 ounces of yogurt provide 1 mg each.
Certain Veggies like Kale, Broccoli and Tomatoes
Several vegetable options are higher in zinc: 1 cup of raw kale
offers 0.3 mg of zinc, while broccoli boasts 0.4 mg of zinc per half
cup cooked. Cherry tomatoes (technically a fruit!) also make the list
offering 0.1 mg per half cup raw.
Chickpeas
One cup of chickpeas contains 2.51 mg of zinc, which is about a quarter of the daily value (23%).
Chickpeas can be enjoyed as they are, but they're also a staple in
everything from hummus to falafel and many plant-based burgers. They're
also often used in salads, soups, stews, and curries.
Spinach
Spinach can be eaten raw or cooked, in an omelet or in a salad. There is
so much you can do with spinach—you can even add it to your smoothies.
And it's a delicious source of zinc. One package of spinach contains 1.5
mg of zinc, which is about 14% of the daily value.
Oysters
Oysters are high in zinc. Just one medium oyster contains 8.3 mg of zinc.That's about 75% of the daily value since the recommended daily intake for zinc is around 11 mg.
Zinc Benefits
Zinc can help to strengthen your immune system, shortening the amount
of time you’re feeling under the weather. But that's not all. Here are
some of its biggest benefits.
Slows Signs of Aging
This micronutrient is vital as we get older. One review found that zinc
supplementation can help slow the signs and symptoms of aging in older
adults. It may also be tied to a decreased risk for degenerative diseases, including age-related macular degeneration.
Improves Respiratory Health
Whether it be a cold or full-blown respiratory infection, zinc is
effective against a whole host of respiratory symptoms. A systematic
review found that zinc supplementation can shorten or even prevent
respiratory tract infections in adults.
Evidence also shows this immune-boosting mineral to be powerful against
cold symptoms, with zinc supplementation within 24 hours of the first
inklings of a cold, reducing symptoms and severity.
Boosts Metabolism and Heart Health
When it comes to managing the blood sugar and lipid levels that can
contribute to metabolic and heart conditions like type 2 diabetes and
heart disease, zinc is also impactful. In fact, one meta-analysis found
that zinc supplementation was associated with lower blood lipid levels
in individuals with type 2 diabetes. In women with gestational diabetes, zinc was also associated with lower fasting glucose levels and insulin resistance.
Supports Spinal Health
Interestingly, zinc has even been found to be powerful in expediting
the healing of spinal cord injuries while also working to maintain the
general health of this vital structure in the body. This is an especially important finding since spinal cord injuries are serious, but there's no real treatment for them.
Improves Stomach Problems
Finally, zinc has been linked with improvement in the most common tummy
troubles including vomiting and diarrhea, especially in children. Zinc is beneficial because it helps reduce inflammation and supports the healing of the stomach lining.
How Much Zinc Do You Need?
The recommended daily allowance (or the amount to aim for) is 8 mg for
adult women and 11 mg for adult men. The tolerable upper limit for zinc
consumption is 40 mg per day, which is pretty difficult to achieve.
When we get much beyond this amount on a somewhat regular basis, we may
experience negative impacts like nausea, diarrhea, and headaches, as
well as impaired copper, iron, and magnesium absorption (zinc can
inhibit the absorption of these when consumed in excessive amounts).
Many people across the country (and the globe) aren’t getting enough of
this essential micronutrient. In fact, zinc deficiency has been
observed in nearly 17% of the global population, increasing their
susceptibility to infection.
Telltale signs of zinc deficiency include poor appetite, reduced taste
or smell, depressed mood, hair loss, diarrhea, and decreased immunity
and wound healing. Those most at risk for deficiency include those who
are pregnant, anemic, or who have chronic kidney disease, since zinc
needs are increased with these conditions.
Labels: boosts metabolism, Broccoli, dairy, improves respiratory health, improves stomach problems, kale, meat.legumes, slows aging, sources- chickpeas, Spinach, supports spinal health, Tomatoes, whole grains, zinc
