Are you getting enough Zinc?

Zinc is an essential mineral used by your body to fight off infections and produce cells. It has an important role in creating DNA, the genetic blueprint in all your cells. If you’re not getting enough zinc in your diet, you may have side effects such as wounds that won’t heal, lack of alertness, and a reduced sense of taste and smell, brittle nails or hair loss.

The most recent stats on zinc deficiency in Australia show that it’s experienced by one in three males and one in ten females, but some experts say the figure is much higher.

There is still a lot more to learn about zinc, but we do know that zinc is an essential part of growth, sexual development, and reproduction.

Many studies have found people suffering from Acne Vulgaris have low serum zinc levels and increasing intake of zinc through diet and supplementation has seen a marked improvement in this condition.

The recommended daily intake of zinc is 11mg in adult males and 8mg in adult females. The requirement for zinc increases to 11mg in females who are pregnant or breast feeding.

These foods can be easy and delicious additions to your diet.

1.      Oysters

Oysters contain the highest level of zinc with just 85gms contain 74mg of zince wich is 493% of the Daily Value (DV).

Other types of shellfish contain less zinc than oysters but are still good sources.

100gms of crab contains about 7.6mg which is 69% of the DV. Smaller shellfish like prawns and mussels are also good sources, both containing around 3.4mg or 23% of the DV per 100gms.

2. Meat

Meat is an excellent source of zinc, especially red meat.

100gms of raw beef contains 4.8mg of zinc, which is 44% DV.

Other meats contain lower levels of zinc. 100gms of pork contains 2.9mg of zinc, which is 19% DV.

Interestingly 100 gms of dark chicken meat (like thigh or leg) contains 2.4mg of zinc, which is 16% DV, while the same amount of breast meat only has .9mg or 6% DV.

3. Dairy

Dairy foods like cheese and milk provide a host of nutrients, including zinc.

Milk and cheese are two notable sources, as they contain high amounts of bioavailable zinc, meaning most of the zinc in these foods can be absorbed by your body. 100 grams of cheddar cheese contains about 3.4mg or 23% of DV, while a single cup of full-fat milk contains around 1.3mg or 9% DV.

Full fat dairy foods also contain many other essential nutrients including protein, calcium and vitamin D.

4. Eggs

Eggs contain a moderate amount of zinc 2mg per 100gms or 15% or DV and can help you meet your daily target. Eggs also contain other essential nutrients, healthy fats and a host of other vitamins and minerals, including vitamin D, B vitamins, selenium and choline.

4. Seeds

Seeds are a great addition to a healthy diet and can help increase not only your zinc intake, but also fibre, healthy fats, vitamins and minerals. 

100gms of hemp seeds contain 9.9mg or zinc over 100% of DV.

Other seeds containing significant amounts of zinc include pumpkin seeds which have 8mg per 100gms and sesame seeds contain 7.4mg per 100gms.

Incorporate seeds into your diet is easy just add hemp, pumpkin or sesame seeds in your next salad, sprinkle on your yogurt or blend into a smoothie.

5. Nuts

Like seeds, nuts are a great addition to a healthy diet. 

Cashews are a good choice when thinking about zinc intake with 100gms containing 6mgs of zinc or 60% of the DV. Pine nuts contain 6mgs and almonds contain about 3mgs per 100gms.

Nuts are also a nutritious, quick and easy snack. Incorporate them into your diet by making pesto, toss them in a salad, blend them in a smoothie or mixed them into your morning yogurt.  

It is very important to note when talking about zinc intake to mention Phytates. Phytate, or phytic acid, is a naturally occurring compound found in all plant foods, especially in whole-grain breads, cereals and legumes.

Phytates bind zinc and inhibit its absorption, making bio-availability of zinc from grains and plant foods much lower than zinc from animal foods.

What’s more important to know, is if you eat foods containing Phytates when you eat foods high in zinc or when taking zinc supplement, they will inhibit your body’s ability to absorb the zinc.

Phytates will also inhibit the absorption of many other minerals such as iron and calcium.