Zinc is a micronutrient. Micronutrients are vitamins and minerals that the body needs a small amount of to function. Zinc helps regulate one’s blood pressure as well as blood sugar. It also increases and stabilizes metabolic rate, increases the immune system (in particular strengthens white blood cells), aids in cell growth/maturity throughout the bodies’ systems, and increases the senses of taste and smell.
When the body absorbs zinc it must be ionized by hydrochloric acid. Many people are deficient in hydrochloric acid and taking zinc can make people feel sick. By taking zinc with meals, increasing acidic foods, or taking hydrochloric acid supplements and a zinc supplement together, you can increase zinc absorption rates. In addition, taking the correct form of zinc for absorption is imperative. Zinc competes with other metals such as copper and cadmium for transportation throughout the body. Only 15mg of zinc is needed per day for an average healthy adult, but caffeine, calcium, and phosphorus all interfere with the digestion and absorption of zinc. Athletic activities often deplete the storage of zinc through sweat. Stress, infection, and alcohol have been linked to the excretion of zinc through urine. In addition, there is an increasing amount of zinc deficiency within the soils throughout the world, which leads to less zinc within our food.
With the multiple difficulties that zinc has being absorbed into the body, as well as keeping it in the body, it makes sense why there is more and more zinc deficiencies being found throughout the world, even in well developed countries. The most notable sign of zinc deficiency is decreased taste and smell leading to poor appetite. Other notable symptoms include depression, decreased growth in children (usually caused by decreased appetite), fatigue, poor digestions, and more frequent colds and infections.
So how do we eat more Zinc?
Eating foods rich in zinc is the best way to increase the amount of zinc within your body. Be aware that zinc is water soluble, so if you cook these foods (mainly referring to the vegetables) in water, some zinc may be lost in the cooking process. To receive the full benefit of zinc, it is best to eat the vegetables raw or lightly steamed.
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World’s Healthiest Foods ranked as quality sources of |
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|
Food |
Serving |
Cals |
Amount |
DV |
Nutrient |
World’s |
| Mushrooms – Crimini |
1 cup |
19.1 |
0.96 |
6.4 |
6.0 |
very good |
| Venison |
4 oz-wt |
216.6 |
9.80 |
65.3 |
5.4 |
very good |
| Spinach |
1 cup cooked |
41.4 |
1.37 |
9.1 |
4.0 |
very good |
| Mushrooms, Shiitake |
87 g |
29.6 |
0.90 |
6.0 |
3.7 |
very good |
| Beef |
4 oz-wt |
218.9 |
5.95 |
39.7 |
3.3 |
good |
| Asparagus |
1 cup raw |
26.8 |
0.72 |
4.8 |
3.2 |
good |
| Scallops |
4 oz-wt |
127.0 |
3.40 |
22.7 |
3.2 |
good |
| Lamb |
4 oz-wt |
229.1 |
4.60 |
30.7 |
2.4 |
good |
| Swiss Chard |
1 cup cooked |
35.0 |
0.58 |
3.9 |
2.0 |
good |
| Maple Syrup |
2 tsp |
34.8 |
0.55 |
3.7 |
1.9 |
good |
| Shrimp |
4 oz-wt |
112.3 |
1.77 |
11.8 |
1.9 |
good |
| Green Peas |
1 cup raw |
115.7 |
1.64 |
10.9 |
1.7 |
good |
| Yogurt |
1 cup |
154.3 |
2.18 |
14.5 |
1.7 |
good |
| Oats |
1 cup cooked |
166.1 |
2.34 |
15.6 |
1.7 |
good |
| Pumpkin Seeds |
0.25 cup |
180.3 |
2.52 |
16.8 |
1.7 |
good |
| Sesame Seeds |
0.25 cup |
206.3 |
2.79 |
18.6 |
1.6 |
good |
| Turkey |
4 oz-wt |
153.1 |
1.97 |
13.1 |
1.5 |
good |
| Miso |
1 tbs |
34.2 |
0.44 |
2.9 |
1.5 |
good |
Chart Provided By WHfoods.com
Resources:
WebMD. “Vitamins and Supplements Lifestyle Guide: Zinc.” 2012.http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-zinc
Wise Pharmacy. “Zinc Deficiancy- Asssessment and Treatment.” September 2012.
World’s Healthiest Foods. “Zinc.” 2012. http://whfoods.org/genpage.php?tname=nutrient&dbid=115