Zinc is extremely imperative for holistic health, providing resilience to colds and the flu, not to mention its vital function in building a strong immune system. However, the benefits do not hinge on flu prevention. Relevant to all, these health benefits will definitely make you think twice about your current intake of this mineral. For an extra boost, our recommendation rests with natural sources food but supplements are an alternative route. Conveniently, included are the most advantageous foods and drinks which promote absorption and maximise your intake of this essential mineral.
Through a diverse selection of studies, we can clearly see that the identification of zinc’s health benefits is a topical exploration. The discovery of this mineral’s ability to combat the severity of a cold, if immediate action is taken within the initial 24 hours of identifying symptoms. Hence, the empty shelves during cold and flu season. Your overall wellbeing is another benefit to this mineral, promoting a healthy immune system. Deficiencies could explain your acne, impaired night vision, delayed skin-repair and be a contributing cause for fertility difficulties.
Certain foods result in enhanced absorption, such as meats and seafood. For example, eating red meats is highly profitable. The National Institute of Health revealed that Oysters are the number one source per serving. Yet, shellfish and seafoods alike, are all fantastic options to boost your intake. Whole grains, seeds, nuts and legumes are good options for vegetarians and vegans. However, consumption of phytate will restrict the nutrients that are retained. There are also high levels of bioavailability within dairy products, such as milk or cheese.
For effective zinc intake, watch out for drinks that reduce absorption. Up to half of alcoholics have this deficiency, with urination as one cause. Unsurprisingly, caffeine has also been declared to impair absorption within your diet, according to The National Centre for Biotechnology. Those who consume caffeinated beverages, such as coffee, will need to find other means in order to make up for loss of nutrients. Polyphenols is also a negative component within teas and coffees, which also reduces absorption.
Of course, some foods also prevent benefits from this nutrient to be optimised within your diet. This is particularly challenging for vegans and vegetarians as many of their foods, such as corn, cereals and rice, contain phytates and resist absorption. Foods high in fibre are exceptionally risky, such as fruits and vegetables, because too much fibre inhibits absorption. Supplements may be beneficial for your diet. If you are unsure, liaise with your doctor for further advice.
At the end of the day, zinc is essential for your health, including: fertility, eyesight, healthier skin and your immune system. However, that list doesn’t do it justice. Simply put, it is fundamental for your overall health. It goes without saying, too much can be harmful. Foods such as meats and shellfish promote absorption. In contrast, people relying on legumes will need to increase their intake for the same outcome. A balanced diet is the real quantification.