The top 13 foods high in zinc and their health benefits

Zinc plays a significant role in our diet and health, yet its importance is still often underestimated. As an essential trace element, it is indispensable for numerous bodily functions, ranging from immune defense to wound healing. Read on to find out exactly what zinc is and why it is so important for our body.

Contents

• What is zinc and how does it work?
• What positive effects does zinc have?
• These 13 foods have a high zinc content

What is zinc and how does it work?

Zinc is an essential trace element that is involved in more than a hundred enzymatic reactions in the body, which is why it is so important to eat zinc-rich foods.

This mineral (along with iron) is needed daily in small amounts to maintain health and fulfill important bodily functions. The benefits of zinc come from the fact that it is found in all body tissues - it is needed for healthy cell division and acts as an antioxidant that fights free radical damage and slows down the ageing process. 

Zinc deficiency is a major problem worldwide today due to malnutrition and insufficient zinc intake is one of the main causes. According to the World Health Organization, millions of people worldwide do not consume enough zinc in their diet.

 

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➤ Zinc deficiency is the fifth greatest risk factor for the development of diseases worldwide.

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Zinc deficiency occurs when the diet does not contain enough zinc or when the absorption of zinc is impaired due to digestive disorders or very poor intestinal function. 

The good news is that people who consume good sources of zinc daily, such as the 13 listed below, can prevent zinc deficiency and reap the benefits of this important mineral.

What positive effects does zinc have?

Regular consumption of high-quality zinc sources has the following benefits:

• Zinc acts as a powerful antioxidant: it helps to combat oxidative stress and reduces the risk of developing a range of serious health problems.
  In a randomized, controlled study, zinc supplementation significantly reduced the infection rate in participants aged 55 to 87 years.
  
  
• Promotes eye health: Zinc is needed to convert vitamin A into its active form and thus maintain vision. A balanced intake of zinc can improve night vision, among other things. This is due to zinc's ability to reduce oxidation and inflammation, which are associated with reduced eye function.
  
  
• Improves immune function: Studies have shown that humans need zinc to activate so-called T-cells, which are essential for healthy immune function. Therefore, people with zinc deficiency are more susceptible to a number of diseases associated with a weakened immune system, such as the common cold.
  
  
• Supports wound healing: Zinc promotes healthy skin and helps treat infections. Research shows that people with delayed wound healing are more likely to have low zinc levels.
  
  
• Hormone balance and reproduction: Zinc plays an important role in hormone production. In women, it is needed for the production of estrogen and progesterone, while in men it naturally increases testosterone levels and sperm quality. Zinc is also needed to balance insulin levels, the most important hormone involved in regulating healthy blood sugar levels.
  
  
• Promotes muscle growth and repair: Studies have shown that zinc plays a crucial role in cell division and growth and is therefore necessary for maintaining the strength of the muscular and skeletal system. Daily consumption of good sources of zinc also contributes to the release of testosterone, growth hormone and insulin-like growth factor-1, all of which contribute to building muscle mass and maintaining a healthy metabolism.
  
  
• Improves nutrient absorption: Zinc influences protein synthesis and is required for the utilization of amino acids from food. It is also involved in the breakdown of carbohydrates, which are one of the most important sources of energy for humans. For this reason, a zinc deficiency can lead to low energy levels and contribute to adrenal insufficiency or chronic fatigue.
  
  
• Supports cardiovascular function: Research has shown that zinc is necessary to keep the cells of the cardiovascular system healthy while reducing inflammation and oxidative stress.

These 13 foods have a high zinc content

Compared to plant-based foods, animal products are the best sources of zinc, as the bioavailability of zinc (the proportion of zinc that can be absorbed and utilized by the body) is higher in foods such as animal meat and seafood.

Research shows that this is due to the absence of compounds in animal sources that inhibit zinc absorption and the presence of sulphur-containing amino acids such as cysteine and methionine, which improve zinc absorption.

Of course, there are also plant-based sources of zinc. However, these are less bioavailable due to their high phytic acid (or phytate) content, which inhibits zinc absorption. It is estimated that people who do not eat meat or animal products need up to 50% more zinc in their daily diet to meet their requirements.

However, the absorption-inhibiting effect of phytic acid can be minimized by methods such as soaking, heating or fermentation.

To achieve an optimal zinc level, two to three portions of these zinc-rich foods should be consumed daily.

1. oysters

85 grams of cooked wild oysters contain 51.8 milligrams of zinc (471 percent of the daily requirement).

Although oysters should not be eaten frequently, they are particularly high in zinc. They contain a variety of nutrients, including proteins and antioxidants. However, eating raw oysters can also lead to bacterial and pollutant contamination, including heavy metals such as mercury and cadmium.

However, as there are healthier ways of integrating zinc into the diet, oysters should only be consumed occasionally.

 

2. beef from pasture farming

110 grams of ground beef from pasture-raised animals contains 5.1 milligrams (46 percent of the daily requirement of zinc).

Beef from pasture-raised cattle contains omega-3 fatty acids and the highly effective conjugated linoleic acid, a polyunsaturated fatty acid that has been shown to reduce the risk of heart disease, improve blood sugar levels, prevent weight gain and increase muscle mass. Although red meat is generally known for its high zinc content, you should opt for healthier alternatives such as pasture-raised beef.

 

3. beef liver

85 grams of cooked beef liver contains 4.5 milligrams (41 percent of the daily requirement).

Beef liver contains slightly more calories, vitamin B12, vitamin B6, vitamin A, zinc and phosphorus than other types of liver.

 

4. lamb

110 grams of New Zealand leg of lamb contains 3.6 milligrams of zinc (33 percent of the daily requirement).

Lamb is rich in vitamins and minerals. In addition to zinc, it also contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron.

 

5. hemp seeds

30 grams of peeled hemp seeds contain 3 milligrams (27 percent of the daily requirement).

Hemp seeds are not only rich in zinc, but also an excellent source of omega-3 and omega-6 fatty acids. They have a positive effect on the cardiovascular system and help to reduce inflammation.

 

6. pumpkin seeds

28 grams of roasted, unsalted pumpkin seeds contain 2.2 milligrams of zinc (20 percent of the daily requirement).

Pumpkin seeds and pumpkin seed oil are a valuable food for women going through the menopause. They are also good for the prostate and promote mental well-being.

 

7. cashew nuts

28 grams of raw cashew nuts contain 1.6 milligrams of zinc (15 percent of the daily requirement).

Cashew nuts are rich in unsaturated fatty acids and contain a lot of protein. Studies suggest that eating cashews prevents heart disease, reduces inflammation, promotes healthy bones and supports healthy brain function.

These nuts help with weight loss or weight maintenance as they increase the feeling of satiety and suppress cravings. Cashew nuts also have a good ratio of zinc to copper. This allows the two minerals to be kept in balance.

 

8. sunflower seeds

28 grams of unsalted, roasted sunflower seeds contain 1.5 milligrams of zinc (14 percent of the daily requirement).

In addition to zinc, sunflower seeds are rich in many other nutrients. Although sunflower seeds contain relatively few calories, each portion contains a large amount of micronutrients such as vitamin E, thiamine, manganese and copper.

 

9. lenses

100 grams of cooked, ripe, unsalted lentils contain 1.3 milligrams of zinc (12 percent of the daily requirement).

Lentils are known for their health-promoting effects, as they are rich in polyphenols.

Lentils also serve as a vegetable protein, which makes them an excellent zinc and protein-rich food for vegetarians.

 

10. turkey breast

85 grams of cooked, roasted turkey breast (meat only) contains 1.3 milligrams of zinc (12 percent of the daily requirement).

With more than 25 grams per portion, turkey breast is a protein-rich food. We need protein for almost everything. Not only do our hair, skin and nails consist of protein, it also transports oxygen, helps with blood clotting and repairs and regenerates tissue cells.

 

11. eggs

2 whole eggs contain 1.3 milligrams of zinc (12 percent of the daily requirement)

Eggs are rich in nutrients and help protect against a number of diseases, including heart disease, diabetes, macular degeneration and mental health problems. Studies also suggest that eating eggs can help you lose weight.

 

12. sardines

1 can of Atlantic sardines, drained and preserved in oil, contains 1.2 milligrams of zinc (11 percent of the daily requirement).

Sardines are rich in many important nutrients, making them one of the most nutritious foods. High in omega-3 fatty acids, protein, vitamin B12 and selenium, preserved sardines are one of the few foods on the market that are healthy, affordable, convenient and delicious.

 

13. shiitake mushrooms

100 grams of shiitake mushrooms contain 1 milligram of zinc (9 percent of the daily requirement).

The nutritional benefits of this mushroom include strengthening the immune system through its antioxidant effect and reducing inflammation.

 

*Daily requirement: The percentages refer to a diet with a daily intake of 2,000 calories.

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Sources (in English):

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MacDonald R. S. (2000). The role of zinc in growth and cell proliferation. The Journal of nutrition, 130(5S Suppl), 1500S–8S. doi: 10.1093/jn/130.5.1500S

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