John Myers
Zinc is a very important trace element because it is involved in numerous processes in the body. With our information on foods containing zinc, you can ensure that you meet your daily requirements.
Gladly more of it: foods with zinc
Zinc contributes to the maintenance of no fewer than 18 important bodily functions, from DNA synthesis to cell division. Our nutrition expert will explain exactly why zinc is part of a balanced diet and how it works. A lack of trace elements can manifest itself in many ways due to their central importance. The most obvious are symptoms such as hair loss, skin problems, and wound healing disorders. Frequent colds can also be a sign that you are not eating enough foods with zinc. If you suspect that you are suffering from a deficiency, you should not resort to high-dose dietary supplements on the off chance. Finally, other minerals and vitamins also play a role in your constitution. The German Society for Nutrition (DGE) warns that too much zinc can also be harmful. In this case, copper absorption is inhibited and anemia can occur.
How high is the need for zinc?
In order to cover the daily requirement, the DGE has recommended the following reference values for adults since 2019:
- Men: 11 to 16 mg
- Females: 7 to 10 mg
- Pregnant women in the 1st trimester: 7 to 11 mg
- Pregnant women in the 2nd and 3rd trimester: 9 to 13 mg
- Breastfeeding: 11 to 14 mg
The fact that the DGE does not give a value, but a range, results from your individual phytate intake. The plant substance binds zinc in the digestive system and thus reduces the usability of the trace element. Phytate is found primarily in whole grains and legumes and can be reduced through preparation methods such as soaking and sprouting. Animal protein, in turn, improves zinc absorption. Conversely, this means that vegans in particular are well advised to mark zinc in a food table and to use ingredients rich in it for their dishes.
These zinc-rich foods rank at the top of the table
High-fat soft and hard cheeses, meat, dark chocolate, offal, nuts, beans, oatmeal, eggs, and seeds top the list of foods high in zinc. The following applies: Animal zinc is absorbed slightly better by the body than plant zinc. So try to include a bit of everything in your weekly menu. Incidentally, this also has a beautiful effect, because you are following a diet for healthy hair. You can do even better here if you frequently consume foods with zinc and selenium. Selenium also supports hair and skin health.
