What is zinc?

Zinc is an essential mineral that is important for many of the body’s functions and especially necessary for a healthy, functioning immune system. Our bodies do not store zinc, which is why it’s vital to eat a diet full of zinc rich foods. Luckily, we only need small amounts of this mineral every day to make a huge difference in our body’s natural ability to fight off pathogens and abnormal cells, metabolise nutrients, optimise cell division and to slow down the degenerative effects of ageing.

What are the health benefits of zinc?

Immune Function

Zinc Deficiency depresses immune function and can make you more susceptible to pathogens that cause illness, like the common cold or pneumonia. Zinc activates and develops T-lymphocytes, or T-cells that are imperative for our immune system to function optimally. If you have the common cold, taking a zinc supplement may help to decrease the longevity and severity.

Anti Ageing

Zinc works as a powerful antioxidant which fights oxidative stress and decreases your chances of developing a number of diseases. Zinc also delays the progression of age-related macular degeneration and vision loss by preventing cellular damage in the retina. This anti ageing mineral helps maintain the integrity of skin and mucosal membranes and promotes skin and wound healing and also maintains cells within the cardiovascular system whilst also lowering inflammation and oxidative stress.

Hormone Balancing

Zinc has many influences on the endocrine system including the production and regulation of oestrogen, progesterone and testosterone which supports reproductive health. Zinc also plays a major role in managing thyroid hormone receptors in the hypothalamus which is needed to avoid hypothyroidism, and balances the hormone insulin, which regulates blood sugar.

Muscle Growth and Repair

Zinc is necessary for the cell growth and cell division required to maintain strength in the musculoskeletal system. It also helps release testosterone and growth hormones that build muscle mass and help to maintain a well-functioning metabolism.

Gut Health

Zinc aids in the absorption of amino acids and other nutrients. It also helps to break down carbohydrates to easily convert them into energy. Zinc also produces digestive enzymes and is able to modify the junctions of the intestinal lining which helps to limit gut permeability.

What are the symptoms of a zinc deficiency?

insert infographic - symptoms of zinc deficiency

With zinc deficiency being considered one of the common links to malnutrition related diseases world wide, it’s crucial to include some of ‘Zinc Rich Foods’ into your diet every day. Zinc deficiency is particularly common in pregnant and lactating women, so the recommended daily dosage of the trace mineral is higher for expectant and new mothers. Breast milk provides proficient levels of zinc for infants and aids in their growth and development, however, babies 7-12 months require supplementation of the mineral through diet.

What foods are high in zinc?

Although plants may contain zinc, animal proteins are more bioavailable, which means that the body absorbs more of it, and easily! This is due to the presence of amino acids that improve absorption in the gut. Vegans and vegetarians need up to 50% more zinc in their diets because plants contain high levels of phytates, which inhibit zinc absorption. But don’t worry, veggos! You can optimise your absorption of zinc from plant based foods with methods like fermenting, sprouting, soaking and heating your produce.

Foods that are Rich in Zinc

Red Meat

Such as lamb, Grass-fed beef, Kangaroo
Just one serve of red meat contains up to 45% of the total recommended daily intake of zinc, and are also high in bio-availabe iron, vitamin B and aminos.

Shellfish

Such as oysters, mussels, crab and prawns

Oysters contain the highest levels of zinc - A half dozen will bring you up to and over 200% of your daily intake.

Seeds

Such as hemp Seeds, pumpkin seeds, sesame seeds
These seeds also contain fibre, healthy fats, vitamins and minerals that are essential to a balanced diet. Fibre will also help the gut to function optimally, leading to all round better absorption of nutrients.

Legumes

Such as chickpeas, lentils, beans
Legumes are high in phytic acid, which inhibits zinc absorption, but with the right cooking methods they are still great sources of zinc and many other proteins and carbohydrates that are important for overall wellness.

Nuts

Such as cashews and almonds.

Nuts are linked to longevity, contain lots of healthy fats, fibre and minerals that support healthy brain function. Cashews have a particularly good copper to zinc ratio which helps these minerals stay in balance in the body.

Eggs & Poultry

Although eggs don’t contain high levels of zinc, they still provide up to 5% of your recommended daily intake and they contain choline which is another mineral that we are often deficient in. Chicken provides up to 7% but it also contains plenty of B vitamins that help maintain mood, energy and skin health.

Cacao and Dark Chocolate

Cacao and dark chocolate not only contain high levels of zinc, they contain flavonoids which function as antioxidants that combat inflammation and disease.

Dairy

Such as ricotta Cheese, yoghurt and kefir.

Dairy products can contain high levels of bioavailable zinc, and ricotta is a healthier choice when it comes to cheeses, containing less saturated fat and sodium. Yoghurt and Kefir are cultured so they are live, probiotic foods that promote better digestion and absorption of nutrients.

Vegetables

Such as spinach, avocado, mushrooms, potato and sweet potato
These vegetables are all packed with nutrients, including zinc. It’s best to include as many vegetables into your diet as possible to help your body function and fight off disease.

Overall Benefits of Zinc in your Diet

Zinc is an essential mineral for the overall health of our body. Whilst zinc deficiency is common and quite harmful to many of our systems, it’s available from all kinds of natural and readily available sources. Most bioavailable zinc comes from animal products, but there are ways around this for a vegan or vegetarian diet, and you can always supplement under the recommendation of a healthcare professional if you think you aren’t getting enough through your diet.