You should consume foods containing zinc every day – because the trace element zinc is important for many processes in the body. We explain to you which foods contain a lot of zinc.
The body cannot produce zinc itself and can only store it to a limited extent in the body. This is why it is important that you eat foods that contain zinc every day.
The daily requirement of zinc lies according to the German Society for Nutrition (DGE) for:
- Men between eleven and sixteen milligrams
- Women at seven to ten milligrams
- During pregnancy and while breastfeeding, the zinc requirement is higher and lower between seven and 14 milligrams
Where do the fluctuations come from? According to the DGE, the recommended daily requirement for zinc depends on your phytate intake. Phytate is mainly found in legumes, whole grain products and oil seeds. It can bind zinc and your body no longer has enough of the trace element available. So the more phytate you take in, the more zinc you need.
Zinc-containing foods: herbal products
Zinc from animal products tends to be somewhat more usable for the body, as some zinc-rich herbal products contain components that hinder zinc absorption. These include in particular Phytic acid (Phytate) and Oxalic acid. Various Cereals, Legumes and nuts contain high amounts of phytate. However, fermentation, sprouting, roasting, or soaking can lower the content. citric acidwhich is contained in different types of fruit, however, can improve the bioavailability of zinc.
So you should with a vegan diet take a slightly higher amount of zinc to prevent deficiency. The taking of Nutritional supplements however, it is not necessary as many herbal products contain high amounts of zinc. These include:
- Poppy seeds: 7-8 mg
- Pumpkin seeds: 7-8 mg
- Sunflower seeds: 5 mg
- linseed: 4-5 mg
- oatmeal: 3-4 mg
- Brazil nuts: 4 mg
- Whole wheat flour: 3-5 mg
- legumes (e.g. chickpeas and lentils): 2-4 mg
- Peanuts: 3-4 mg
- Buckwheat: 2.4 mg
- Walnuts: 3 mg
Note: The quantities given relate to 100 grams and are based on information from Food platform US Department of Agriculture Food Data Central.
Zinc-containing foods: animal products
Zinc is also found in many animal foods. The front runners in this category are
- Oysters: 39 mg
- Liver: 3-6 mg
- beef: 4-5 mg
- Cheese (especially Emmentaler): 3-4.5 mg.
However, it is more sustainable if you consume predominantly plant-based foods with a high zinc content – and rarely buy animal products and in organic quality. If possible, look for the Demeter, Naturland or Bioland seal. These cultivation associations have stricter criteria than the EU organic seal in many areas. Find out more here: Bio-Siegel in comparison: What do the animals get from Bio–livestock farming?
Why do we need zinc-containing foods?
zinc As an essential trace element, it is indispensable for a healthy lifestyle. The mineral fulfills a variety of functions in the body:
- Zinc is authoritative on Sugar, fat and protein metabolism involved.
- The trace element is of great importance to that Cell division and therefore very important especially in the growth phase (Study from 2000). Therefore, zinc deficiency can be particularly dangerous for children.
- The function of cell division also makes zinc an important trace element for healthy skin and hair and a fast one Wound healing.
- The mineral is essential for a healthy and strong immune system. Zinc strengthens our defenses and can therefore cause flu-like infections Coldprevent nuisances (2012 meta-study).
- An adequate zinc supply is important for ours Hormonal balance (1996 study).
Read more on Techzle.com:
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- Magnesium in Food: Magnesium-Containing Foods You Should Know About
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