ZINC-LET’S EAT
JUNE 24, 2020
Having trouble finding a supplement form of Zinc?
Let’s learn how we can get zinc from the most natural bioavailable source >> our food << which you’re likely already consuming! And to further boost the uptake of Zinc, we’ll discuss which foods you should be consuming along with zinc-rich foods to encourage absorption.
Zinc is an essential trace element. It’s “essential” because you must obtain it from your diet, since your body CANNOT make its own. Only behind iron, it’s the second-most-abundant trace mineral in the human body.
Zinc is super supportive for health issues such as impaired immune system, chronic fatigue, digestive issues, hormonal problems, inflammation, diabetes, infertility, muscle growth & tissue repair, cardiovascular, vision etc.
Zinc-rich foods such as hemp, sesame, pumpkin seeds, cacao powder, chickpeas, lamb, seafood and more (SEE list below), can provide the most pure form of nutritionally sound Zinc for our body to absorb.
As you will see below, it doesn’t take much to achieve the recommended daily value. During times of immune stress the daily amount can be increased (25-40mg max). **Digestive disturbance is your cue you’ve had too much!
Infants:
0–6 months: 2 milligrams/day
7–12 months: 3 milligrams/day
Children:
1–3 years: 3 milligrams/day
4–8 years: 5 milligrams/day
9 –13 years: 8 milligrams/day
Adolescents and adults:
Males age 14 and over: 11 milligrams/day
Females age 14 to 18 years: 9 milligrams/day
Females age 19 and over: 8 milligrams/day
Pregnant and breastfeeding women: 11 to 12 milligrams/day
The best way to achieve zinc from food sources is to consume two to three servings of these foods per day:
1. Lamb 3 ounce = 6.7 milligrams
Lamb is a rich source of many vitamins minerals. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron.
2. Pumpkin Seeds 1 cup = 6.6 milligrams
Pumpkin seeds and pumpkin seed oil are shown to be a key food for maintaining health in many ways, digestive, prostate health, female hormones and they promote mental health.
3. Hemp Seeds 1 ounce = 5 milligrams
Not only are hemp seeds rich in zinc, but they are an excellent source of protein and omega-3, omega-6 fatty acids, making them a great source of protein for vegetarians.
4. Grass-Fed Beef 3 ounces = 4.5 milligrams
Grass-fed beef nutrition includes omega-3 fatty acids and conjugated linoleic acid, a powerful polyunsaturated fatty acid shown to reduce the risk of heart disease, improve blood sugar, discourage weight gain and build muscle.
5. Chickpeas (Garbanzo Beans) 1 cup = 2.5 milligrams
Chickpeas, like all legumes, are a form of complex carbohydrates that the body is able to slowly digest and use for energy. Chickpeas serve as a plant-based protein, making them an excellent food for vegetarians. Studies show that chickpeas increase satiety and help with weight loss. They also improve digestion by quickly moving foods through the digestive tract.
6. Lentils 1 cup = 2.5 milligrams
Lentils are known for their health-promoting effects, as they are rich in polyphenols and micronutrients, including zinc. Lentils serve as a plant-based protein, making them an excellent food for vegetarians.
7. Cacao Powder 1 ounce = 1.9 milligrams
Cacao powder is a good source of two flavonoids, epicatechin and catechin, which function as antioxidants that help prevent inflammation and disease. Because of the presence of flavonoids in cacao powder, it helps improve blood flow and lower blood pressure, too.
8. Cashews 1 ounce = 1.6 milligrams
Cashews have a good zinc to copper ratio, to help ensure that both of these minerals stay in balance. Cashews are rich in unsaturated fatty acids and high in protein. Plus, these nuts help with weight loss or maintenance because they make you feel fuller and curb food cravings.
9. Kefir/fermented Yogurt 1 cup = 1.4 milligrams (values vary)
Kefir and fermented yogurt are cultured dairy products that serve as probiotic foods. Both kefir and probiotic yogurt support healthy digestion, boost the immune system, promote cardiovascular health and regulate your mood. Dairy free options can be made at home too.
10. Ricotta Cheese ½ cup = 1.4 milligrams
Ricotta cheese is one of the healthiest cheese options because it contains notable amounts of healthy fatty acids and micronutrients, including zinc. Compared to many other cheeses, ricotta is also lower in sodium and saturated fat, and its considered a “fresh cheese” because it’s not aged.
11. Mushrooms 1 cup = 1.4 milligrams
Proven mushroom nutrition benefits include the ability to boost immunity due to its antioxidant activities and reduce inflammation.
12. Spinach 1 cup = 1.4 milligrams
Spinach is one of the most nutrient-dense foods in existence. It contains special protective carotenoids that have been linked with decreasing the risk of many diseases, including heart disease, obesity, diabetes, neurodegenerative diseases and even more.
13. Avocado 1 avocado = 1.3 milligrams
If you’re looking for fruits that contain zinc, reach for an avocado. It’s known as one of the healthiest foods on the planet because its packed with essential nutrients. And research shows that avocado consumption is associated with better diet quality and nutrient intake.
14. Chicken or turkey 3 ounces = 1 milligram
In addition to the zinc present in chicken, it’s also a good source of B vitamins, including vitamin B12, niacin, vitamin B6 and pantothenic acid. The vitamin B12 in chicken helps maintain energy levels, boost mood, maintain heart health and boost skin health.
15. Almonds 1 ounce = 0.9 milligram
Almonds nutrition is truly remarkable and many studies show that it benefits many aspects of health, including cardiovascular health and weight control. In addition to its zinc content, almonds also provide vitamin E, manganese, magnesium and riboflavin, among other important micronutrients.
👉🏼 To further boost zinc absorption, add key players along such as Vitamin B3 (niacin) and selenium along with your zinc-rich foods. Food sources: Brazil nuts, Salmon, Tuna, Turkey, Cottage cheese, Chicken, Mushrooms, Halibut, Eggs, Navy beans, Sardines, Sunflower seeds, Grass-fed beef, Oats, Beef Liver.
👩🏻⚕️Choosing zinc-rich foods will not only increase bioavailability of zinc and the benefits therein but, by adding these healthy foods to your daily diet, your overall health will also improve.
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