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Thursday, 27 June 2019

How to Get More Zinc in Your Diet


Co-authored by Claudia Carberry, RD
Updated: March 29, 2019
Zinc is an essential mineral for your body. Your immune system relies on zinc to perform vital functions, such as enzyme function and cell function. Most adults need around 10 mg of zinc per day, but can safely consume up to 40; however, too much zinc can be harmful. Monitor your zinc intake to make sure you stay within healthy levels.




1
Adding Zinc to Your Diet

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    Eat shellfish. One of the best ways to get zinc is to eat shellfish. Shellfish contains significant levels of zinc. Oysters have the highest amount of zinc. For 3 ounces of oysters, you will get five times the daily value (DV) of zinc. You’ll get 74 mg and 493% of your daily value.[1]
    • 3 ounces of crab contains 6.5 mg of zinc (43% DV). 3 ounces of lobster contains 3.4 mg of zinc (23% DV).
    • Include a meal of oysters at least once a month. If you don’t like oysters, include crab or lobster once or twice a month instead.
    • Some fish also contain zinc. One serving of flounder contains less than 10% of your daily amount of zinc.
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    Incorporate meat. Meat products contain significant amounts of zinc. You can get a lot of zinc from healthy sources of red meat, pork, and poultry. 3 ounces of beef contains 7 mg of zinc (47% DV). Pork contains 2.9 mg of zinc (19% DV) for 3 ounces.[2]
    • When eating poultry, make sure to eat the dark meat. 3 ounces of chicken contains 2.4 mg of zinc (16% DV). Turkey contains 3.0 mg of zinc (21% DV).
    • 4 oz of lamb has 35% of your daily value of zinc.[3]
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    Add nuts to your recipes. Nuts provide a small amount of your daily recommended amount of zinc. You can eat cashews, almonds, or peanuts for some zinc. A 1-ounce serving of cashews contains 1.6 mg of zinc (11% DV).
    • 1 ounce of almonds contain 6% of your daily amount of zinc.
    • You can also include nuts as a snack every day. Most nuts contain zinc, though not at very high levels.

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    Eat dairy. Dairy sources contain zinc. You can include a few sources of dairy into your diet each day to increase your intake of zinc. Yogurt contains the most zinc out of all dairy products. 8 ounces contains 1.7 mg of zinc (11% DV).[4]
    • 1 ounce of Swiss cheese has 8% of your daily value of zinc, and 1 ounce of cheddar or mozzarella has 6%.
    • 1 cup of low-fat or skim milk has 7% of your daily value.
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    Add grains. Certain grains have enough zinc in them to add a significant amount to your daily value. One packet of instant oatmeal has 7%. Some cereals are fortified with up to 25% of your daily zinc for one serving.[5]
    • Quinoa has 18% of your daily value for 3/4 cup.
    • Check the labels on any fortified foods that may include zinc.
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    Snack on seeds. Seeds have significant amounts of zinc. You can include seeds into your main dishes, yogurt, oatmeal, cereal, salads, or even snack on them. 1/4 cup of sesame seeds and pumpkins seeds both contain 25% of your daily value.[6]
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    Eat legumes and beans. Legumes and beans are a good source of zinc. This source includes tofu, tempeh, soybeans, kidney beans, black beans, garbanzo beans, lentils, and peanuts.[7] Half a cup of chickpeas contains 9% of your daily value, and kidney beans include 6%.[8]
    • Soak your beans and legumes before you cook them. They contain phytates, which block absorption of minerals, and soaking will remove the phytates.
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    Include zinc supplements. If you are struggling getting enough zinc through your diet, you can take a zinc supplement. You can buy a supplement in tablet form to take daily. Most supplements come in a 30 mg form, which is 200% of your DV.[9]
    • See your doctor to determine if your zinc levels are deficient enough to take a supplement.
    • Be careful to not overdose on zinc if taking a supplement by following instructions and dosing information.

2
Getting the Right Levels of Zinc for You

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    Determine the correct amount of daily zinc. The amount of zinc a person should have differs based on factors, such as age and gender. You should determine how much zinc you require each day because getting too much zinc can be harmful.[10]
    • Children seven months to three years old need 3 mg each day. Children younger than seven months need 2 mg.
    • Children four to eight years old need 5 mg.
    • Children nine to 13 years old need 8 mg. Both can get up to 23 mg safely each day.
    • Male teens 14 to 18 years old need 11 mg. Females need 9 mg. Both can get up to 34 mg safely each day.
    • Males over 18 need 11 mg, while females need 8 mg. Both can get up to 40 mg safely each day.
    • Zinc needs increase when pregnant and/or breastfeeding — 11 mg and 12 mg respectively. These numbers will be even higher if you are a teenager.
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    Incorporate more zinc if you are vegetarian. Vegetarians need to be particularly careful to get enough zinc from non-animal sources. You can get zinc from beans and legumes, nuts and seeds, oats, and wheat germs[11]
    • Vegetarians and vegans may have a zinc deficiency because many of the main sources of zinc are not acceptable to vegetarians. The other reason is that grains and legumes, main foods for vegetarians, contain high levels of phytic acid. This component may reduce zinc absorption.
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    Know the importance of zinc. Zinc is important for many bodily functions. It is important for your immune system. Zinc also plays a critical role in over 300 enzyme reactions in the body. Zinc also plays a structural role for proteins and cell membranes.[12]
    • In proteins, zinc provides a sort of scaffolding to keep proteins folded correctly. This scaffold is called the “zinc finger motif.” Proteins containing a zinc finger motif are important in regulating how genes, coded for in the DNA, are expressed. These proteins act as transcription factors, controlling gene expression.
    • Zinc is also important in how cells communicate with each other and is important in control of hormone levels and in the transmission of nerve signals
    • Zinc plays a role in a process called apoptosis, or programmed cell death. This is particularly important to control cancer cells and in ridding the body of non-functional cells.
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    Know which nutrients zinc interferes with. While it is important to get enough zinc in your diet, it is also important to recognize that zinc can interfere with the absorption of other minerals, such as copper, iron, and calcium. If you need to increase any of these nutrients, space out your foods with zinc and copper, iron, and calcium. Put two to three hours between eating these foods.
    • Though zinc blocks absorption of some minerals, it is needed for better absorption of others. Zinc is required for the absorption of folate (a B vitamin) and the function of Vitamin A.

3
Understanding Zinc

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    Identify the risk factors of a zinc deficiency. Marginal zinc deficiency is relatively common, with about 2 billion people worldwide affected.[13] Marginal deficiency results in poor growth, poor physical and mental development, and increased risk of infections. There are a number of risk factors for marginal zinc deficiency including:[14]
    • Premature and low-birth-weight infants or older breast-fed infants and toddlers who do not get enough zinc-rich foods
    • Children and adolescents
    • Pregnant and breastfeeding women, especially younger women
    • Patients receiving a form of intravenous feedings known as total parenteral nutrition
    • Malnourished or undernourished children and adults
    • People with severe or chronic diarrhea
    • Individuals with malabsorption syndromes or digestive and liver disorders
    • People with Celiac disease, short bowel syndrome, Crohn's disease, ulcerative colitis
    • Alcoholics with alcoholic liver disease
    • Individuals with chronic renal disease and sickle cell anemia
    • Older adults (over 65 years)
    • Individuals on specific medications that interfere with the absorption or function of zinc
    • Strict vegetarians
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    Recognize the dangers of a severe zinc deficiency. Severe zinc deficiency is relatively rare. It is usually the result of a rare genetic disease called acrodermatitis enteropathica. In these cases, symptoms include slow growth and development, delayed sexual maturation, skin rashes, severe diarrhea, deficiencies of the immune system, poor wound healing, poor taste sensation and poor appetite and clouding of the cornea.[15]
    • If you believe you have this disease, go see your doctor for tests.
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    Understand the dangers of too much zinc. Though zinc is important for your body’s overall health, you want to make sure you get the right amount. It is difficult to overdose with food alone — usually an overdose occurs from taking too many supplements and/or taking supplements in addition to a high-zinc diet. Excess zinc can cause significant health problems including nausea, vomiting, loss of appetite, cramps, diarrhea and headaches.[16]
    • High levels of zinc can interfere with copper and iron levels and this can cause copper and iron deficiency anemias.
    • Always talk to your doctor and be aware the some multivitamins may include zinc.

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References

  1. ↑ https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h3
  2. ↑ https://ods.od.nih.gov/factsheets/Zinc-Consumer/#h3
  3. ↑ http://www.whfoods.com/genpage.php?tname=nutrient&dbid=115
  4. ↑ https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h3
  5. ↑ http://www.health.com/health/gallery/0,,20929453_6,00.html
  6. ↑ http://www.whfoods.com/genpage.php?tname=nutrient&dbid=115
  7. ↑ http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins-minerals.aspx#zinc
  8. ↑ https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h3
  9. ↑ http://www.mayoclinic.org/drugs-supplements/zinc-supplement-oral-route-parenteral-route/description/drg-20070269
  10. ↑ https://ods.od.nih.gov/factsheets/Zinc-Consumer/#h3
  11. ↑ http://www.onegreenplanet.org/natural-health/the-importance-of-getting-enough-zinc-in-a-vegan-diet-and-how-to-do-it/
  12. ↑ http://lpi.oregonstate.edu/mic/minerals/zinc#function
  13. ↑ Prasad AS. Zinc deficiency. BMJ. 2003;326(7386):409-410.
  14. ↑ http://lpi.oregonstate.edu/mic/minerals/zinc#function
  15. ↑ http://lpi.oregonstate.edu/mic/minerals/zinc#function
  16. ↑ https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
https://www.wikihow.com/Get-More-Zinc-in-Your-Diet

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