What Does The Mineral Zinc Do For Your Body – Maintaining a healthy lifestyle requires eating foods rich in zinc. Zinc is an important mineral and is crucial for the functioning of the immune system. It plays an important role in the production of enzymes in our body. As an antioxidant, it reduces the risk of cancer by neutralizing free radicals. This mineral is essential for wound healing as it stimulates collagen synthesis. Zinc deficiency can cause problems such as hair loss, poor immunity and attention deficit disorder to name a few.
This article discusses the benefits of zinc-rich foods, the recommended intake, and how to increase your zinc intake. Continue reading.
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What Does The Mineral Zinc Do For Your Body
Right time for the right question. Because what’s the point of knowing about foods rich in zinc without first knowing the importance of this nutrient?
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Zinc is a trace mineral. But it is found in cells throughout the body. The body’s immune system needs zinc to function optimally. And you know what – it also helps you use your senses of smell and taste.
Zinc helps in the production of about 100 types of enzymes in our body. It acts as an antioxidant and neutralizes the effects of free radicals and reduces the risk of cancer. It also promotes the formation of blood in the body. Zinc stimulates the synthesis of collagen, which is a necessary element in wound healing.
More importantly, zinc is a must during pregnancy, infancy and childhood. The body needs zinc for proper growth and development.
Simply put, it could be a trace mineral and your doctor would forget to stress its importance – but without adequate zinc levels, you’d just be inviting disease.
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This is by dose. But how do you make sure you get enough of it? Well, these zinc-rich foods can help.
Which foods contain zinc? Animal based. This micronutrient is abundant in seafood such as oysters, red meat and poultry. You can also find this trace element in lobsters, crabs and dairy products. Vegetarians and vegans can get their fill by including whole grains, beans, nuts and breakfast cereals in their diet.
In addition to zinc, oysters are also rich in protein. And the best part is that they increase your protein intake without increasing your fat consumption. They’re also rich in vitamin C—one serving covers about 15 percent of your daily vitamin needs (1). Vitamin C is great for immunity, while protein boosts muscle and cell health.
You can roast them with herbs. Raw oysters also work wonderfully, especially when combined with horseradish. But be careful where you get them, as they are also a common cause of food poisoning.
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Sesame seeds are also an excellent source of phytosterols, compounds that help lower cholesterol. Another compound in sesame seeds, called sesamin, helps balance hormones and boosts overall health. The seeds are also high in protein (2).
You can use sesame butter instead of peanut butter on toast. The seeds also go well with salmon or chicken – you can make delicious homemade granola.
Flaxseeds are extremely rich in omega-3 fatty acids—nutrients that boost heart and brain health—in addition to offering many other benefits. The seeds also help treat arthritis and inflammatory bowel disease (3).
You can add ground flaxseeds to your breakfast smoothies or salads. You can also sprinkle the seeds over cooked vegetables.
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Flaxseeds can also be used to bake bread or muffins, as they are heat resistant and give a good nutty taste.
Pumpkin seeds are also rich in phytoestrogens, which lower cholesterol levels in postmenopausal women (4). The seeds are also rich in antioxidants that boost your health.
You can add the seeds to your salad before bed – this late-night snack can also improve the quality of your sleep.
One of the most popular breakfasts if you ask us. The most important nutrient contained in oats is beta-glucan, a powerful soluble fiber. These fibers regulate cholesterol levels and promote the growth of good bacteria in the gut.
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Whole grains like oats can also help control blood sugar levels, which is essential given the rise in diabetes cases worldwide (5).
You can simply have oats for breakfast, as it is the easiest way to increase your zinc intake. Oatmeal can also be consumed as a fortified cereal.
The zinc in cocoa powder is immune-boosting, and given that it’s something we all love (that finger-licking dark chocolate) – getting adequate amounts of zinc shouldn’t be a problem. Cocoa powder is also rich in flavonoids, which strengthen immunity.
Add cocoa powder to coffee or tea. You can also use unsweetened cocoa powder in sauces, protein shakes and hot cereal.
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It is important to know that cheese is a healthy source of calcium – a mineral you need for strong bones. Since Swiss cheese is of animal origin, it is considered a complete protein – it contains all the amino acids the body needs to produce protein.
However, be moderate with dairy products such as Swiss cheese, as it also contains saturated fat, which may not be healthy if consumed in large amounts.
You can add a slice of Swiss cheese to a sandwich or a bowl of soup. Add grated cheese to the vegetable salad. Or with scrambled eggs.
Egg yolk is full of other nutrients as well. It contains vitamins A, D, E and K. The yolk is also rich in omega-3 fatty acids. More importantly, the yolk contains the antioxidants lutein and zeaxanthin—compounds that boost vision health (6).
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XThe process by which the four deoxynucleic acids adenine, thymine, cytosine, and guanine combine to produce DNA. and cell division. Beans are also rich in vitamins B1 and B6. And the fiber in beans protects the colon and fights digestive cancer (7). It can also promote satiety and promote healthy weight loss over time.
You can add dried lima beans to your evening bowl of soup. The combination of bacon and eggs with lima beans sounds so wonderful, but lima beans could also be paired with pork chops for a perfect dinner.
In addition to helping you get adequate amounts of zinc, kidney beans also reduce levels of C-reactive protein, which is known to cause inflammatory disorders (8). Beans also control blood sugar levels and always help in treating diabetes.
They can be a simple addition to your usual fruit or vegetable salad. Alternatively, you can have canned beans as a healthy evening snack. Even adding them to hearty soups or stews can work well.
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Peanuts also host many heart-healthy nutrients. These include niacin, magnesium, copper, oleic acid and various other antioxidants (including the very popular resveratrol).
Peanut consumption was also associated with a reduced risk of developing gallstones in both men and women. This could be attributed to the cholesterol-lowering effects of peanuts, since gallstones are mostly made of cholesterol.
The best way would be to eat them without the skin. Cracking and snacking, as we can call it. Grab a handful of peanuts while you sit down to watch a late-night sitcom — and yes, crack and snack.
Lamb is primarily made up of protein, and well, it’s high-quality protein that contains all the essential amino acids. Lamb protein can be especially beneficial for bodybuilders, recovering athletes, or even patients recovering from surgery.
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Almonds are the most popular and probably the tastiest of nuts. They are full of antioxidants that relieve stress and even slow down aging. Nuts are also high in vitamin E, a nutrient that protects cell membranes from damage. The vitamin also reduces the risk of brain diseases such as Alzheimer’s disease (10).
Eat a handful of almonds in the morning with breakfast and in the evening before going to bed. You can also add chopped almonds to your favorite smoothie.
When it comes to seafood, crab is also a perfect source of protein. It’s also an impressive source of vitamin B12 – which helps produce healthy blood cells. The vitamin also reduces the risk of heart disease.
Simply sprinkle the chopped crab on top of the vegetable salad. You can also add it to your soup recipe. Even better, you can roast the crabmeat with pea pods, mushrooms and water chestnuts for a nutritious roast.
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Being very rich in fiber, chickpeas can help regulate blood sugar and cholesterol. This can prevent diabetes and heart disease.
Chickpeas can be tossed into a protein bean salad. Alternatively, you can use chickpea flour to make baked goods. Even adding chickpeas to any vegetable soup can greatly increase its nutritional value.
As well as containing decent amounts of zinc, peas are cholesterol-free and extremely low in fat and sodium – and doesn’t that sound like heaven?
One of the antioxidants that peas are particularly rich in is lutein. Our body deposits this antioxidant in the macula area of our retina, which helps filter light properly. This basically means that a lack of lutein can lead to eye diseases such as macular degeneration and cataracts. Eating peas can help prevent this situation.
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You can easily add peas to a vegetable salad. Even eating them raw can be a nutritious treat.
Cashews are also rich in iron and copper
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