Zinc Food List

Are you suffering from low energy?

Are you also experiencing acne, diarrhea, hair loss, and changes in your cognitive and psychological function, such as depressed mood? Sure, you experience a combination of those things all the time but is it more than the usual? Are those symptoms also accompanied by reduced appetite and the loss of smell and taste?

I’m certainly not a doctor but since I might as well be one because I know how to use WebMD, what it sounds like in my internet-qualified medical opinion is that you’re not getting enough zinc in your diet!

In that case, you might either be a vegetarian or vegan because many of the best sources of zinc are animal-based and of those sources that come from plants, many contain phytates, which are anti-nutrients that interfere with the absorption of zinc. Either that, or the zinc deficiency is because you’re someone who’s regularly active and sweats a lot, as the mineral can be lost from the body that way. Whatever the circumstance, it’s important to improve your dietary intake of zinc by getting it from the right sources to meet the recommended daily amount or consuming more of it to offset what’s lost during exercise and other prolonged periods of exertion in heated conditions.¹Men and pregnant and lactating women are suggested to consume 11mg of zinc per day and that amount for women who aren’t fulfilling their duty to propagate the species is 8 mg. Those amounts should be attainable through food alone for most people. Those who may need the help of a zinc supplement to satisfy their needs are mostly older adults; those with gastrointestinal problems like Crohn’s disease and ulcerative colitis; people who’ve had bariatric surgery; and individuals with chronic conditions like diabetes, liver or kidney disease, sickle cell anemia, and alcohol use disorder. If you’re in one of those groups, then you may require more zinc than is needed by the average person due to poor absorption or increased loss. To meet that higher intake, a supplement containing only zinc or in combination with other ingredients may be of benefit but only after consultation with a doctor to make sure the pill or tablet doesn’t interact with any medication(s) you may be taking.

Below are some of the best food sources to help you get the right amount of zinc in your diet.

SOURCES:

NOTE: Meat, seafood, and dairy products are the richest sources of zinc but it’s also found in a limited variety of plant foods, though in lesser concentrations. As mentioned earlier, of the plant foods that do contain zinc, they also contain phytates that bind to the mineral and form an insoluble compound that makes it harder for the body to absorb it, which makes the bioavailability of zinc lower than that from animal foods. Phytic acid, otherwise known as phytate, is the stored form of phosphorus in plants and grains, seeds, nuts, and legumes, as well as some vegetables, are partial to contain it. To reduce that anti-nutrient to make zinc more available for the body to absorb, many of the plant-based foods with it should be cooked, if not also allowed to soak and undergo sprouting or fermentation. Absorption of the mineral from certain plant foods can also be improved by preparing and consuming them with onions, garlic, bell peppers, and other sources of vitamin C that counteract the binding ability of phytates.

Zinc is well-known for boosting the immune function so you’re less likely to get sick and it helps shorten the duration of a cold in the event that you catch one. On top of that are other health benefits, including wound healing, cell production, and gene expression. What’s not as commonly known is that zinc is also important for exercise performance and recovery, as well as muscle growth.

For one, zinc is essential for energy production because it helps regulate many of the enzymes and hormones that are responsible for converting the carbohydrates, protein, and fats from food into energy that can be used for all of the body processes, such as the skeletal movement needed for exercise. And when you do exercise, zinc further contributes to its performance by allowing you to engage in it longer and harder by increasing the efficiency in which the oxygen and carbohydrates are utilized for fuel and carbon dioxide and other waste products are transported out of the body. After exercise, the body needs to recover from the stress imposed on it and zinc comes into play there because not only does it have properties that help reduce inflammation to drive down muscle soreness but the mineral is also a cofactor in enzymes and required for the function of many of the proteins involved in the process of building and repairing damaged muscle tissue. Additionally, circling back to hormones, zinc impacts the production, signalling, and action of many of them. Of the many hormones that zinc supports outside of those for energy metabolism are testosterone and insulin-like growth factor-1 (IGF-1). Healthy levels of both are critical for muscle development and strength, so that’s another reason to make sure that you’re getting enough zinc in your diet.

Glossary: diet, dietary fat, exercise, food, hormones, muscle, muscle soreness, supplement, vegan, veganism, vegetarian, vitamin

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Monster Longe

Monster Longe is a personal trainer and online coach in San Diego. He's helped hundreds of people lose weight, build muscle, and become more attractive to their loved one so they don't have as strong of a desire to cheat on them anymore. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys making fun of Drake and people who like the guy.

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