Zinc has been used to fight colds, the flu and to build a resilient immune system. Yet, the studies reveal that subsequent health benefits are extensive. Whilst it is wonderful knowing these benefits, it is somewhat useless without knowing which foods contain this mineral. What is more, some foods and drinks will make it much harder to retain the nutrients. Whilst it may be easy to simply take supplements, acclimating your diet is the most effective and healthy way forward.
The health benefits are useful to everyone. For example, commuters know the cold and flu season all too well. One person sniffles in the corner of the train. Suddenly a loud cough bursts out right next to you. A week later, you have a cold! Consuming zinc within the first 24 hours can impact the strength and length of your cold. Other health advantages include: increased fertility, healthier skin, improved night vision and over-all, a stronger immune system.
What boosts your consumption of this mineral? Whether or not you have a dietary requirement, there is an option for you. Meats are recommended as the mineral is effortlessly absorbed, giving you the full benefits. We understand, that option isn’t for all. Seafood, shellfish in particular (oysters), are another great source for this mineral. Pumpkin, squash and sesame seeds are all beneficial. Legumes, such as chickpeas or lentils are also choice-worthy. Though, phytates in these foods doesn’t allow you to receive all the nutrients.
Some drinks hinder zinc from being absorbed. For many, it is sad to hear that tea and coffee are on the list. Polyphenols is found in these drinks, which inhibits absorption. Similarly, a diet with caffeine has been identified to retain less minerals than one without, you can thank the National Centre of Biotechnology for that discovery. Up to fifty per cent of alcoholics have been reported to have a deficiency of this nutrient. You will need larger amounts of the nutrient if you drink caffeinated beverages, excessive alcohol, teas or coffees.
Reduced absorption also takes place from certain foods. For example, fibre in excess, can become a hinderance. Whilst vegetables are nutritious and provide the discussed health benefits, it contains fibre which prevents the nutrient retention. So, the required quantity of veggies will be higher than of meat. Corn, rice and cereals can slow down your mineral retention. This is due to the phytates actively preventing the full absorption. Your nutritionist or doctor may be able to help you create a suitable diet or advice you regarding supplements.
A balanced diet is hands down the best source of zinc. Remember to motivate yourself with all the amazing health benefits from this mineral. It keeps your immune system strong, minimises effects of the cold and flu, speeds up the healing process of any wounds and treats skin conditions, such as acne. Foods containing bioavailability for higher absorption will naturally be better choices. However, if your diet doesn’t permit these foods, it is okay!