Zinc is especially good for your overall health, helping you build a strong immune system and resilience to the common cold or flu. Yet, the health benefits are quite extensive and surprisingly, relevant to everyone. If you are seeking to increase your intake, we primarily recommend obtaining this mineral through natural food sources but supplements are a great secondary option. This blog includes the most beneficial and restrictive foods and drinks, as is essential to be cautious of foods and drinks which inhibit absorption.
Numerous studies have been initiated to identify the health benefits of zinc. It has been revealed that it can minimise the intensity of cold symptoms if taken within 24 hours from the initial onset. Consequently, individuals are quick to increase their intake for cold and flu relief. What is more, it improves your overall health by keeping your immune system in check. In contrast, a deficiency hinders your immune system from doing its job properly. Other popular benefits include increased fertility, healthier skin and re-growth, and increased vision.
Meats and seafoods are the best foods to improve your intake. Red meats, such as beef and lamb, are exceptionally beneficial. According to the National Institutes of Health, Oysters are claimed to hold the highest level per serving. Seafood such as shrimp, mussels and lobster are also good options. Alternatively, choose chickpeas, beans and lentils. However, less will be retained through these food groups due to the co-inhabitant phytates, which leach onto the mineral, hampering digestion. Whole grains, seeds and dairy products also contain this mineral.
Certain drinks will inhibit zinc absorption. Between 30-50 % of alcoholics have a diminished intake due to increased urination. Individuals who drink coffee or other caffeinated beverages may struggle to implement the correct amount within their diet because caffeine can impair absorption, demonstrated through a study at the National Centre for Biotechnology and Information. Yet caffeine isn’t solely to blame, polyphenols within tea and coffee are also responsible.
Yet suppressed absorption isn’t only tied down to drinks, a variety of foods equally minimise digestion. Vegans and vegetarians can struggle with retention as their main sources of this mineral also contain phytates (corn, cereals, rice etc), which actively hinder digestion. Whole grains, fruits and vegetables can also decrease absorption as these foods are high in fibre, excessive amounts of fibre can be problematic. As such, it is advised that vegetarians are particularly vigilant and may require supplements. If concerned, speak to your doctor first.
Fundamentally, zinc is not only essential to fight off those nasty bugs but is vital to your overall health, from fertility to improved eyesight, acne prevention to skin regeneration, it definitely has a role to play. However, too much is unquestionably counterproductive. Meats and seafood are highly prized as the mineral is easily absorbed. Whereas legumes will not provide as much of this mineral due to the phytates which reduces the retainability. Ultimately, is all about a balanced diet, ‘everything in moderation’ as the old saying goes.