John Myers
A sufficient supply of zinc is very important for health because the trace element is involved in many central processes in the body. Here you can find out how high your requirements are and which foods you can use to easily cover them.
Why are zinc foods so important?
Only tiny amounts are needed every day, but trace elements are extremely important for the body. Anyone who has ever suffered from iron deficiency knows the massive effects on performance. The situation is similar with zinc – a deficiency can have a whole range of effects on the organism. Because zinc carries
- to a normal acid-base metabolism,
- a normal carbohydrate metabolism,
- a normal cognitive function,
- normal DNA synthesis,
- normal fertility and normal reproduction,
- a normal metabolism of macronutrients,
- a normal fatty acid metabolism,
- a normal vitamin A metabolism,
- normal protein synthesis,
- to maintain normal bones,
- to maintain normal hair, nails, and skin,
- to maintain normal testosterone levels in the blood,
- to maintain normal vision,
- to a normal function of the immune system,
- Contribute to the protection of cells from oxidative stress
- and has a function in cell division.
This comprehensive list shows the important role zinc plays in a balanced diet. In any case, it is worth checking whether your own needs are being met. According to the reference values of the German Society for Nutrition (DGE) for adults, this is 11 to 16 mg (men) or 7 to 10 mg (women). The requirement is even higher for pregnant and breastfeeding women, and ambitious athletes and people with chronic diseases may also need more zinc.
Foods high in zinc
The question of which foods contain zinc is not difficult to answer, because the trace element is common. Normal requirements can be met with a balanced mixed diet. Top suppliers of zinc include:
- wheat bran
- beef
- Cheese (e.g. Edam, Camembert, Emmental)
- Innards
- Oatmeal
- Nuts
- eggs
- Soy products
- Lentils and peas
- Flaxseed
- Pumpkin seeds
- de-oiled cocoa powder
Since zinc from animal sources is used by the body a little better than from plant sources, vegetarians and vegans should take a closer look at their diet if they suspect a deficiency. It is important to know here that foods containing phytate can reduce zinc absorption in the intestine. Phytate is u. a. in soy products, wholemeal bread, legumes, and nuts.
Suspected deficiency? Eat more zinc
If you suspect that you are consuming too little zinc, you can simply increase your consumption as a test and, for example, specifically eat zinc-rich foods to prevent hair loss. In contrast to artificial supplementation, an overdose is usually not possible through nutrition. You can combine cleverly to optimize absorption in the body. In this way, animal protein improves utilization. Conversely, there are also unfavorable constellations: If you eat foods with a lot of zinc and magnesium, the trace elements may hinder each other’s absorption. This effect can also occur with foods containing zinc and iron. On the other hand, foods with zinc and vitamin C or foods with zinc and selenium are easily digestible together.
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