Zinc is a metal and trace element that we need in our diet. Zinc rich foods are good for healing the body when you’re sick, and for hormone production. This important metal can be the difference you need to heal your body and get you on track towards living a healthier life and starting to thrive.
Zinc deficiency results in an increased risk of infection, and the body’s humoral ability. Not only does zinc help reduce infection, but it also helps alleviate oxidative stress that causes cell death. Zinc deficiency can also cause diarrhea and other gut related issues that prevent the body from properly absorbing nutrients.
Zinc deficiency is incredibly common. Billions of people around the world are not getting enough of this important metal. It has only been in the last half century that the importance of zinc has been recognized. Research continues to show how a lack of zinc in the diet increases oxidative stress, inflammation, and makes you significantly more prone to diseases and infection.
Getting zinc into the body within 24 hours of cold symptoms can greatly reduce the duration of the cold. Better yet, keep your zinc levels at the appropriate level to help keep the cold away. Studies have found that giving the body zinc at the onset of a cold is effective at reducing the symptoms and duration of the common cold virus.
Since zinc helps to fight inflammation and oxidative stress, it has been shown to greatly reduce the risk of tumour growth in older patients. Staying in a healthy level of zinc intake over the course of your life could greatly pay off. It could be a big part of fighting off deadly diseases and even common colds, keeping your body healthier and functioning as it should.
Zinc is also a natural testosterone augmenter. It is important for both men and women though. Zinc is used in the production of estrogen and progesterone. Women need zinc to properly create and release eggs from the ovaries. Since zinc is so important for hormones, it shouldn’t be a surprise that it is important for insulin function too. Zinc helps bind to insulin so it can be stored and used correctly by the pancreas.
Zinc is also important for muscle growth. It plays a role in cell division and growth. This makes it crucial for muscle repair and growth.
If you’re feeling depressed it could be a sign that you’re zinc deficient. Studies show that zinc deficiency results in a much higher risk of depression. Our brain needs zinc to be able to work at its best. We need zinc in our diet for our physical AND mental health.
Here’s a breakdown of how much zinc we need, and what the upper limit of our zinc intake should be for one day.
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Zinc mg/day According to Health Canada
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| Estimated Average Requirements | Recommended Dietary Allowance | Tolerable Upper Intake Levels | |
|
Males 9-13 y |
7.0 | 8 | 23 |
|
14-18 y |
8.5 | 11 | 34 |
|
19-30 y |
9.4 | 11 |
40 |
|
31-50 y |
9.4 | 11 |
40 |
|
51-70 y |
9.4 | 11 |
40 |
|
>70 y |
9.4 | 11 |
40 |
|
Females 9-13 y |
7.0 | 8 |
23 |
|
14-18 y |
7.3 | 9 |
34 |
|
19-30 y |
6.8 | 8 |
40 |
|
31-50 y |
6.8 | 8 |
40 |
|
51-70 y |
6.8 | 8 |
40 |
| >70 y | 6.8 | 8 |
40 |
Zinc Rich Foods
Grains are actually very high in zinc, however, they are also high in carbohydrates, simple sugars, and tend to be highly processed. It is better to look elsewhere for your zinc. Here are some healthy zinc rich foods that you will want to keep in your diet:
Oysters are a very good source of protein, vitamin B12, iron, zinc, copper, manganese, selenium, and omega-3. Oysters are a nutrient-packed meat. They are a great source of the minerals and macronutrients that will help build muscle. Oysters are also great for your cognitive health. Because oysters are so rich in these vitamins you don’t need to eat many, and really shouldn’t be eating oysters too often. In fact 3oz of wild oysters supplies you with more than 1000% of your daily requirement of zinc and almost 4x Health Canada’s recommended upper limit. Upper limits can be broken on occasion, you just want to be smart about how regularly you’re ingesting incredibly high levels of minerals because high levels of metals can be toxic.
Pumpkin Seeds are a good vegan, gluten-free option for people who are looking for a different form of this mineral. Pumpkin seeds are a good source of protein, vitamin K, iron, and copper. They are a great source of magnesium, phosphorus, and manganese. These are important minerals for muscle health, and repair. Pumpkin seeds can be a great post-workout snack because they will help build muscle and aid in the recovery process. While they are a good source of dietary fibre, they are also relatively high in carbohydrates. Though the sugars aren’t super high, it can still cause insulin spikes so pay attention to when and how many of these seeds you’re eating.
Lamb is one of the better meat choices to get your zinc. Lamb has good levels of zinc and vitamin B12 (another vitamin most people are not getting enough of), and is an excellent source of protein.
Pork, especially pork loin, is another good source of zinc. It’s also a good source of thiamin, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, magnesium, and a high source of selenium. This is another good meat option for building muscle and maintaining healthy levels of zinc.
