Zinc

Zinc is a mineral that our bodies need to stay healthy. It's considered an "essential trace element" because it's required in small amounts for our body's vital functions. It's like a tiny helper that plays a big part in keeping our body working well. 

Health Benefits

Supports Immune System: Zinc helps our immune system fight off invading bacteria and viruses. The immune system is our body's defense against disease-causing microorganisms, and zinc plays a critical role in its function. Zinc helps maintain the integrity of our skin and mucosal membranes (like those in our throat and nose), the body's first line of defense. It's also essential for the growth and function of immune cells like T cells and white blood cells. Without enough zinc, our immune response may weaken, and we may become more susceptible to illnesses like colds and the flu. 

Growth and Development: Zinc ensures everything grows and develops correctly. It plays a crucial role in cell growth, division, and repair. That's why it's so important during periods of rapid growth, such as infancy, childhood, and adolescence. In fact, a lack of zinc during these stages can result in stunted growth and developmental delays. Zinc is also essential for sexual maturation and fertility, playing a role in the production of key reproductive hormones. 

Wound Healing: When it comes to healing wounds, zinc is essential as it is important for skin health and integrity, and it helps our bodies produce collagen, a protein that provides structure and strength to our skin. When we have a wound, our bodies need even more zinc to help repair the damaged tissues. Clinical studies have found that wound healing can be slower in individuals with low zinc levels, which is why zinc is often included in nutritional support for individuals with wounds, such as burns or ulcers. 

Senses: Zinc plays a significant role in how we taste and smell. It's involved in the function of certain cells in our noses and taste buds. Without enough zinc, these cells might not work as well, leading 

to a decrease in our sense of taste and smell. So if your favorite foods suddenly don't taste as flavorful as they usually do, it could be due to low levels of zinc. Getting enough zinc can help ensure that your senses of taste and smell continue to be optimized. 

Food Sources* 

While your body doesn't make zinc, you can get it from certain foods. The bioavailability of zinc (how well it's absorbed into your body) can vary depending on the food source. It's generally higher in animal-based foods than plant-based foods. Always aim for a balanced diet to ensure you're getting a variety of nutrients, not just zinc. 

Here's a list of some of them and how much zinc they provide: 

Oysters: Just six medium oysters can provide 32 mg of zinc, more than the daily recommended amount. 

Beef: A 3-ounce serving of cooked beef provides about 7 mg of zinc. 

Lamb: Lamb is a high-quality source of zinc. A 3-ounce serving of cooked lamb provides about 6.7 mg of zinc. 

Pumpkin Seeds: A 1-ounce serving of these gives you 2.2 mg of zinc. 

Hemp Seeds: These seeds are a great plant-based source of zinc. One ounce (about 2 tablespoons) of hemp seeds provides about 3 mg of zinc. 

Lentils: Lentils are another good vegetarian source. One cup of cooked lentils contains about 2.5 mg of zinc. 

Quinoa: This grain is rich in many nutrients, including zinc. One cup of cooked quinoa provides about 2 mg of zinc. 

Cashews: A 1-ounce serving gives you about 1.6 mg of zinc. 

Recommended Dietary Allowance** 

The amount of zinc you need each day depends on your age, sex, and life stage. 

Children aged 9-13 years: 8 mg per day. Boys and men aged 14 and up: 11 mg per day. Girls and women aged 14-18: 9 mg per day. Women aged 19 and up: 8 mg per day. 

Retrieved from https://www.dietaryguidelines.gov/food-sources-zinc *Retrieved from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

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Cooking, Healthy Eating, & Food Strategies

Cooking, Healthy Eating, & Food Strategies