miguel-bruna-503098-unsplash

Zinc and it’s role in feeling well

When you’re deficient in zinc you really feel it and see it. Why? Zinc’s primary function is cell growth and supporting your immune cells. Low zinc might mean your immune system isn’t functioning optimally.

What to look out for when you are low in zinc:

  • Delayed wound healing – If you’ve got a cut or a scratch that isn’t healing as it should, this might be a sign
  • Those little white lines on your fingernails aren’t necessarily damage, they could indicate when you are low in zinc and they usually pop up during and after an illness
  • Weird tastes – An abnormal taste in your mouth. Sort of like a weird metallic taste. I had this throughout my pregnancies; everything tasted strange. I didn’t link it at the time, but my immune system was struggling

How to get more zinc in your diet: Eat your zinc foods. Protein-rich foods are good for zinc, also seafood (if you like oysters – you are scoring high!) Pumpkin seeds and ginger are also good.

How much zinc do you need? The British Nutrition Foundation states that adults need 7-10mg per day. Different foods contain different amounts. 100g of beef, for example, holds 4.3mg of zinc, 100g of brown rice there is 2.0mg.

What to watch out for: It might not be the amount you’re eating but how you are eating the food which inhibits zinc absorption.¬†¬†Phytates found on grains, seeds and legumes inhibit zinc efficiency, as well as oxylates found in spinach and quinoa. To combat this try to soak a good 24 hours before eating as this breaks down the phytates. Raw spinach contains higher amounts of oxylates, so if you steam your spinach you will be good to go.

Posted in

Leave a Comment