Zinc is an essential mineral that plays a vital role in numerous bodily functions. Many people are unaware of its importance and may not be consuming enough through their diet. This article delves into the benefits of zinc, the risks of deficiency, and the best food sources to ensure adequate intake.
Zinc may be buzzy for its skin and immune perks, but it goes far beyond that. According to board-certified anti-aging and regenerative medicine physician Semma Bonney, M.D., zinc's primary benefits include: It's an essential mineral and you have to get it through the diet. If you don't get enough of it, it can result in a decreased sense of taste and smell, decreased immunity, slowed wound healing, skin sores, and beyond, Bonney says.
In general, she suggests minding the Recommended Daily Allowance (RDA) for zinc, which is 11 milligrams for men and 8 milligrams for women. Not everyone will hit this benchmark with food alone (more on that in a bit). However, your body could benefit from even more zinc than just the baseline recommendation. 'That's a minimum requirement. For optimal health and targeted support (think immunity), zinc needs are thought to be even higher (15 to 30 milligrams),' notes mindbodygreen's former vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN.While you may benefit from upping your zinc intake during cold and flu season, that shouldn't be the only time you think of the mineral.'Like magnesium and iron, zinc is found in every cell of the body. It is essential for so many functions of the body yet, outside of flu season, it often doesn't get the attention it deserves,' registered dietitian with Vitamin Shoppe Brittany Michels, M.S., RDN, adds.RELATED: 5 Benefits of Zinc + How To Make Sure You Get Enough of the Essential Mineral Zinc deficiency We're not lying when we say zinc is too often ignored. Our proof? Research estimates up to 17% of the global population is at risk for inadequate zinc intake. In South Asia, up to even 30% may be deficient in zinc, and in Japan, up to 50%.Men and older adults tend to be more prone to zinc deficiency, as well as vegetarians, those with digestive concerns, pregnant and lactating women, those with an alcohol use disorder, and so on. Those with skin conditions like acne, rosacea, psoriasis, eczema, hair loss, etc., may also be linked to low zinc levels. In fact, recent research suggests that the abnormalities in zinc levels and absorption may be related to the onset of some of these skin disorders in the first place. While you can do your part to eat more zinc-rich foods (see the next section for ideas), there are other factors contributing to zinc deficiency, one being content in the soil where food is grown. One study showed managing soil quality and fertility helped reduce zinc deficiencies in Zimbabwe. Another study out of India found that soil zinc availability is positively associated with children's height growth, suggesting that soil fortification and attention to zinc content could be beneficial for public health.The message isn't that you have to exclusively shop organic or scrutinize the origin of every potato you consume. Instead, this research aims to promote more mindful farming methods. And the findings also provide additional rationale for the use of zinc supplements or multivitamins in meeting daily requirements. High-dose iron supplements can negatively affect zinc absorption, Michels notes. Keep this in mind if you're prone to zinc deficiency or noticing zinc deficiency symptoms. So if you're taking a standalone iron supplement and zinc supplement, make sure to space them apart in your routine. Taking iron supplements? Read this. Zinc-rich foods Now that we've explained why zinc should be a priority in your diet, let's delve into where to find it. These are the best zinc-rich foods, both plant- and animal-based. (Note: The vitamin and mineral contents of foods vary, so the values shared below are estimates based on the USDA FoodData Central Database.) Animal foods: Oysters Oysters are probably the most popular zinc-rich food, which is fair given they offer over 5 milligrams of zinc a pop. You'll rarely consume just one oyster, so chances are you'll fulfill your daily zinc needs in just one sitting. Beef In a 100-gram, 3.5-ounce serving of beef (which is about the size of a small chicken breast), you'll get roughly 5.9 milligrams of zinc. If you consume the same amount of lamb or pork, that zinc dose is about cut in half. Feta cheese Fan of the Mediterranean diet? If so, you're in luck because feta (a staple of this nutrition plan) carries 4.3 milligrams of zinc in just 1 cup of crumbled cheese. Crab One 3-ounce serving of crab contains 3.1 milligrams of zin
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