Top 11 Zinc-rich Foods For Our Better Health
Introduction
Do
you know the importance of zinc-rich foods in your daily diet? What are
the benefits of dietary zinc? What are the dietary zinc sources? What
happens if your diet contains lacks this mineral?
Yes!
Today we discuss all the vital facts about zinc and its dietary sources.
Zinc
is an essential mineral and plays several important roles in the body. It is
essential because our body does not produce, and must be obtained through foods
or sometimes supplements.
Our
body needs a small amount of zinc, but its role in overall growth and
well-being is enormous.
It
is the second most abundant trace mineral after iron.
Generally,
the blood contains 0.7mg/100ml and serum contains 0.1mg/100ml zinc. It is slightly
higher in the pancreas, teeth, and bones.
In
the body, zinc mostly present in the combination with other constituents, such
as enzymes.
The
daily requirement of dietary zinc is 8-10 mg for women and 10-15 mg for men.
Functions of Dietary Zinc
The
functions of dietary zinc in the growth and overall health are well documented.
It
helps in the proper functioning of almost 300 types of enzymes (metalloenzyme)
in the body, which acts on our metabolism, nerve functioning, digestion, etc.
For
the development of the immune system, protecting from diseases, and infections,
zinc-rich foods are quite important.
It
transports vitamin-A to the retina and maintains eye health as well as plays a fundamental role in DNA and protein synthesis.
For
a successful pregnancy, and maintaining male fertility, this trace mineral too
important.
Important Health Benefits of Zinc
As
an essential mineral, zinc provides several health benefits.
Dietary
zinc is too important to develop and boosting immunity. It activates
T-lymphocytes (T-cell) and maintains proper immune responses.
Cancer
prevention is another benefit of zinc. This mineral acts as an antioxidant, reduces oxidative damage, and decreases the risk of cancer.
So,
adequate amounts of zinc-rich foods or supplements are very effective
during chemotherapy.
On
the other hand, Study shows that it may important to regulating a proper
heartbeat, fight against arrhythmia, and reduces the risk of heart failure.
Dietary
zinc also plays an important role in wound healing. It promotes collagen
synthesis around the wound as well as boosts immune response.
In
our body, zinc transports vitamin A to the retina and prevents age-related
macular degeneration.
It
is very effective in mental health and acts as an anti-depressant. It promotes
the brain-derived neurotrophic factor and can reduce anxiety as well as
irritability.
According
to the study, the administration of zinc supplements results in reduce the
number of stool output and decrease the risk of persistent diarrhea.
So,
to prevent diarrhea, other various diseases, infections, and boosting our immunity during the COVID-19 pandemic, foods rich in zinc must be present in our
diet.
Zinc-rich Foods in the Diet
It
is an essential trace mineral, so we have to depend on dietary zinc sources
to fulfill the daily requirements.
The
food sources may be plants or animals. These are the top 11 foods, which
contain significant amounts of trace minerals.
i. Whole Grains
Whole
grains are one of the important zinc-rich foods.
Whole
grains such as brown rice, oats, wheat, quinoa, etc. are a great source of
zinc.
They
are considered vital sources of other nutrients, like dietary fiber,
magnesium, iron, vitamin B, phosphorus, selenium as well as zinc.
Additionally,
reduces the risk of obesity, and the fiber content also effective to maintain
blood sugar levels. They strengthen our immune system.
Oats
contain a potent soluble fiber called β-glucan which regulates blood
cholesterol levels and improves blood sugar.
On
the other hand, oats maintain the growth of accurate gut-friendly
micro-organisms. That means it acts as a prebiotic food.
The fiber content of quinoa is two times more than other grain, most effective to
fill satiety and healthy option for weight management.
So,
zinc-rich whole grains have been linked to a longer life along with numerous
health benefits.
ii. Dairy Products
Dairy
products are the most important zinc-rich foods.
Milk,
swiss cheese and yogurt are the notable sources of high concentrations of
bioavailable zinc.
It
means, most of the zinc content in these foods is easily absorbed by our body.
The
standard serving size of full-fat milk (1 cup, or 250 ml) contains almost 9%
dietary zinc of the daily value, which is almost 1.02 mg.
On
the other hand, 250 ml of yogurt also provides 20-22% and 100 gm of cheese
contains 28% zinc of the daily value.
Besides
the zinc content, dairy products also provide vitamin D, calcium, protein, etc.
All are important for bone health.
Additionally,
yogurt is a probiotic food, which promotes gut health, improves
digestion reduces belly fat and keeps our heart healthy.
So,
you can put milk in your dinner, yogurt with few berries in your lunch or
evening snack, and swiss cheese for your sandwich.
iii. Edible Seeds
Edible
seeds are the healthy option in your zinc-rich diet. They can increase
zinc intake in the body.
Among
various seeds, the most effective are pumpkin, hemp, and flax seeds.
According
to the USDA, 28 gm of pumpkin seeds* contain almost 20% (2-2.20 mg) zinc of the
daily value.
On
the other hand, 30 gm of hemp seeds contain 30-40% of the daily value. Some
other seeds that contain adequate zinc are sesame, squash, etc.
With
other zinc-rich foods, these seeds have a significant role in our health.
They
maintain blood pressure, reduces cholesterol levels, and promote a healthy
heart.
Not
only zinc, but these seeds also rich in healthy unsaturated fats (omega-3), dietary
fiber, other minerals, vitamins, and make our diet healthy.
*Pumpkin
seeds contain phytoestrogens, which produce estrogenic effects. According to
the study, in post-menopausal women, 2 gm of pumpkin seed oil per day, for 12
weeks can reduce blood pressure and menopausal symptoms.
But
due to excess consumption of pumpkin seeds may increase blood cholesterol
levels after menopause.
iv. Nuts
Another
important zinc-rich food is nuts. The common nuts are peanut, almonds,
pine nuts, cashew, etc.
Almonds,
cashew, peanuts boost zinc intake in the body. They also contain dietary fiber,
minerals, vitamins, healthy fats.
nuts are vital sources of zinc
They
are also quick and convenient snacks on the daily diet.
Every
28 gm (standard serving) of peanuts and cashew provide zinc by 16% and 15% of
the daily value respectively.
Nuts
have been linked to living longer and reducing the risk of cardiac issues,
diabetes, and cancer.
They
are important sources of antioxidants. So, if you have a weight loss goal or a
goal of better health, try to incorporate nuts in regular meals.
v. Legumes
Without
legumes, this list cannot be completed.
Legumes,
such as chickpeas, beans, and lentils are the significant sources of zinc.
Legumes
are the vital zinc-rich foods for vegetarians and the only zinc sources on
the vegan diet.
Every
100 gm of canned chickpeas provides almost 19% of the daily value. On the other
hand, 100 gm of lentils contains around 11-12% zinc.
Legumes*
are very popular for relatively few calories, low fat, high protein, and fiber
content.
The
mineral bioavailability increases when these source foods are on heating,
fermenting, or sprouting.
In
the case of zinc-rich beans, lima, and kidney beans are very popular. Lima beans
contain folate, vitamin B6, fiber, and protein. They protect from
cancer in the digestive tract.
Kidney
beans reduce the concentration of C-reactive protein which responsible for
inflammatory diseases. They also help to maintain blood sugar levels.
*Legumes contain some anti-nutrients, called phytates. These compounds reduce the absorption of zinc in the body. Due to these phytates, legumes are less convenient sources of zinc than animal sources.
vi. Garlic
Garlic is a popular food component of the Mediterranean diet and an important member
of the zinc-rich foods list.
It
contains an organosulfur compound Allicin, which acts as an antioxidant.
It can combat free radicals, and assist to prevent cognitive decline.
It
exhibits strong cardio-protective effects also, and reduces blood pressure, bad
cholesterol (LDL) as well as protects our heart from atherosclerosis, stroke,
etc.
Garlic
has anti-inflammatory effects. It can also help to detoxify heavy metals in our
bodies.
vii. Mushrooms and Veggies
Other
important zinc-rich foods are mushrooms and veggies.
Mushrooms
are the rarest set of germaniums of edible fungi and a significant source of
nutrients. Mushrooms allow our body to use more oxygen efficiently.
According
to the USDA, raw mushrooms contain almost 3% daily value of zinc and very few
calories.
The
serving size 85 gm of mushrooms rich in only 28 calories. On the other hand,
they provide high protein and vital minerals.
Vegetables
like spinach, broccoli, kale are containing dietary zinc.
In
addition to zinc, these veggies also provide calcium, potassium, copper,
vitamin A, K, B6, C, and very low calories.
viii. Eggs
When
we talk about zinc-rich foods from animal sources, then the egg comes
first on the list.
Egg
contains a moderate amount of zinc. 1 normal size egg rich in almost 4-5% of
the daily value.
On
the other hand, it contains low calorie, high protein, healthy unsaturated fats
(such as omega-3 fatty acids), selenium, and vitamin-B.
High
thermogenic food eggs increase the body’s metabolism, reduces excess body fats,
and control obesity.
It
is a significant source of choline also.
But
one thing to keep in mind, boiled, or poached eggs provide all these health
benefits properly. In the case of omelets, maximum benefits are lost.
ix. Seafood
Seafood
is an edible marine life; it is either animal sources or plant sources.
Since
we are talking about zinc-rich foods, the seafood that is included in
this list is shellfish, such as oysters, crabs, lobsters, etc.
According
to the USDA, an oyster is a zinc powerhouse on the daily diet.
Every
85 gm (standard serving) of oyster provides almost 5.5 mg zinc, which is 50% of
the recommended daily value.
Oyster
also contains low calorie, selenium, vitamin-B12, etc.
On
the other hand, crabs, and lobsters are significant sources of dietary zinc.
85
gm cooked king crabs contain 6.5 mg zinc, which is 59% of the daily value.
85
gm steamed or boiled lobsters provide almost 4.7 mg zinc, 43% of the daily
value.
With
other zinc-rich foods, all the seafood may an important part of any
heart-healthy diet plan.
x. Meat
Meat
is an excellent source of dietary zinc.
Red
meat, such as goat, lamb, pork, and beef provides almost 44-45% of the daily
value. Every 100 gm of red meat contains 4.6-4.8 mg of dietary zinc.
Besides
zinc, this amount also provides 20 gm protein, 10 gm fat, 176 calories, vitamin
B, iron, and many more nutrients.
Chicken
can beat maximum meals with regards to the protein content as well as dietary
zinc.
According
to the USDA, 200 gm chicken provides 2.13 mg of zinc, which is 19% of the daily
value.
meat is an excellent source of zinc
It
also contains vitamin B6, B3, iron, selenium, and any
other essential nutrients that are regarded to fight cancer.
Another zinc-rich food is turkey meat.
It is also wealthy in protein.
Every
85 gm of turkey meat provides 1.8 mg dietary zinc. Turkey can also help
decrease the risk of several varieties of cancer.
The
protein content also can preserve insulin levels stable after meals.
So,
the meat on the diet must be fresh because processed meat increases the risk
of heart diseases, cancers, obesity, indigestion, and other health issues.
xi. Dark Chocolate
Yes!
It is a sweet surprise. Dark chocolate is a yummy food content in the zinc-rich
foods list.
The
main ingredient of dark chocolate is cacao. According to the USDA, every
28 gm of dark chocolate with 65-69% cacao, rich in 7% (0.75 mg) of the daily
value of dietary zinc.
This
amount of dark chocolate with 70-85% cacao, also rich in 8% (0.90 mg) of the
daily value.
The
antioxidants of dark chocolate lower blood pressure, improve blood flow, and can
prevent the risk of cancer.
Now,
The Conclusion
Dietary
zinc is an essential mineral for our better health. So, consuming enough zinc-rich
Food is very important.
These
foods are just tasty and easy to incorporate into the daily diet.
In
a busy daily life, sometimes it is not possible to keep all these foods in our
diet. But we can get the daily value from the zinc supplements.
As
we know, supplementation may produce some side effects. So, you can take zinc
supplements under the supervision of a physician or dietician.
Self-medication
strictly prohibited.
Thank
You.
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