Zinc is an essential nutrient that comes primarily from animal-based foods in a form that is easy for us to absorb and utilize. Though plant-based legumes and fortified grains boast some of this key nutrient, it exists in the presence of phytic acid, an anti nutrient with an ability to bind zinc and prevent its bioavailability to the body. Though there are many grain- and plant-based foods (primarily legumes) that are good sources of zinc, it is still recommended to integrate some high quality animal-based protein to fully reap the benefits of this important dietary component.
What are its roles in the body?
Co-enzymatic roles: Zinc participates in numerous aspects of cellular metabolism and is needed for the catalytic activity of over 100 enzymes.
Immunity: Zinc plays an important role in our body’s defensive systems, warding of sickness to keep us feeling our best.
Smell and Taste Sensations: Low zinc levels can affect our sense of taste and appetite. However, reversing back to normal zinc status can ward off these symptoms.
Vegetarians and zinc:
Vegetarians should make an effort to include foods high in zinc on a daily basis and be aware of its mechanism of absorption. Plant-based zinc is widely unavailable to the body but coupling zinc-containing, plant-based foods with vitamin C (ie. kiwi) will greatly aid its absorption. Vitamin C will form an absorbable complex with zinc and additionally act to reduce it to its ferrous form which is less inhibited by anti nutrients like phytic acid.
How much do we need?
Adult men need 11 mg per day while women need 8. Too little zinc can lead to impaired immunity, alopecia, and poor wound healing, to name a few.
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