{"id":24967,"date":"2020-06-01T10:55:33","date_gmt":"2020-06-01T14:55:33","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=24967"},"modified":"2020-09-14T14:57:45","modified_gmt":"2020-09-14T18:57:45","slug":"zinc","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/zinc\/","title":{"rendered":"Are You Getting Enough Zinc?"},"content":{"rendered":"

Aside from magnesium<\/a> and iron<\/a>, minerals don’t really get the attention they deserve.<\/span><\/p>\n

Since the rise of the coronavirus pandemic, though, the mineral zinc<\/a> has started to receive some long overdue credit. In fact, many nutrition experts are now highlighting it as an immune must-have.<\/span><\/p>\n

Here\u2019s what to know about zinc\u2014and how to make sure you\u2019re meeting your needs. <\/span><\/p>\n

The Benefits Of Zinc<\/b><\/span><\/h2>\n

Zinc activates hundreds of enzymes, which facilitate or initiate reactions in the body, explains Roger E. Adams, Ph.D., owner of eatrightfitness<\/span><\/a>. \u201cWithout zinc, many of these enzymes would not be created or effective, which would in turn halt key functions,\u201d he says. <\/span><\/p>\n

For example, zinc helps activate T-lymphocytes (or T cells), a type of white blood cell that affects immunity. If you have low T cells, your susceptibility to a slew of issues\u2014including viral infections, immunodeficiency disorders, and cancer\u2014increases, Adams says. <\/span><\/p>\n

For that reason, zinc is often touted alongside vitamin C<\/a> and other immune-supporting nutrients\u2014especially during cold and flu season. In fact, research (including this 2013 review published in Cochrane Library<\/em><\/span><\/a>) suggests the mineral plays a notable role in the body\u2019s efforts to fight these common viruses.<\/span><\/p>\n

Read More: 7 Foods To Load Up On During Cold And Flu Season<\/a><\/strong><\/p>\n

Since zinc supports normal fetal growth and development, it also plays a vital role during pregnancy. (This benefit continues to be important throughout childhood and adolescence.) Plus, it helps the body repair wounds. <\/span><\/p>\n

Although we only need small amounts of zinc<\/span><\/a>\u2014about eight milligrams daily for adult women and 11 milligrams daily for adult men\u2014our body can\u2019t produce adequate quantities on its own. For this reason, it\u2019s essential that we acquire the mineral through food and\/or supplements. <\/span><\/p>\n

How To Tell If You\u2019re Low On Zinc<\/b><\/span><\/h2>\n

Since our body does not require vast amounts of zinc, we often overlook deficiency.<\/span><\/p>\n

\u201c[Symptoms] tend to show up slowly,\u201d says Adams. \u201cPlus, outside of cold and flu season, we don\u2019t see a lot of information on the immediate impact of taking zinc like we see with other essential nutrients, like B vitamins, vitamin C, magnesium, potassium, and calcium,\u201d he explains. <\/span><\/p>\n

That said, there are a couple of signs that you\u2019re running low on zinc. Over time, you may notice an increased susceptibility to sickness and infection, slower wound healing, and even hair loss, according to The Vitamin Shoppe nutritionist<\/span><\/a> Brittany Michels, R.D.N. <\/span><\/p>\n

\u201cThose with the highest risk of deficiency are vegetarians, people with digestive conditions and\/or chronic illness, alcoholics, and pregnant and lactating women,\u201d she says. <\/span><\/p>\n

People who take high-dose iron supplements may also be at risk, since iron and zinc compete for absorption, she adds.<\/span><\/p>\n

How To Get Your Fill Of Zinc<\/b><\/span><\/h2>\n

Whether you can meet your zinc needs with food alone depends on your diet.<\/p>\n

Food Sources<\/strong><\/h3>\n

Seafood and animal proteins are the richest sources of zinc. Incorporating these foods regularly will help you meet your needs.<\/span><\/p>\n

Cooked oysters are by far the best food source of zinc out there, with every three-oyster serving providing 74 milligrams, according to the National Institutes of Health<\/span><\/a>. When it comes to meat, a beef chuck roast, which provides seven milligrams per serving, is your best bet. <\/span><\/p>\n

Luckily for vegans, vegetarians, and plant-based eaters, there are also plenty of plant sources of the mineral to choose from, too. Some of the top options: firm tofu (four milligrams per cup), hemp seeds<\/a> (three milligrams per ounce), and lentils (three milligrams per cup).<\/span><\/p>\n

Read More: The 4 Biggest Mistakes People Make When Going Plant-Based<\/a><\/strong><\/p>\n

It\u2019s worth mentioning, however, that plant foods contain phytates, compounds that have been found to decrease the absorption of zinc. For this reason, Michels recommends plant-based eaters be extra mindful of their intake. \u201cTry to overshoot your needs to make up for the inhibited absorption caused by phytates,\u201d she says.<\/span><\/p>\n

Meeting Your Needs With Supplements<\/strong><\/h3>\n

When in doubt, \u201cmost multivitamins<\/a> provide a baseline serving of zinc,\u201d Michels says. Taking a daily multi ensures that you meet your needs\u2014even if you do consume some<\/i> zinc-containing foods regularly.<\/span><\/p>\n

Another option: single-source zinc supplements<\/a>. These are typically best-suited for those at risk for deficiency. Since the body doesn\u2019t store zinc, excess supplementation can compete with copper absorption and cause a copper deficiency, warns dietitian Laura Cipullo<\/span><\/a>, R.D. (It also competes with iron absorption and can cause blood iron levels to decrease.)<\/span><\/p>\n

Supplementing for a few weeks to support immunity will not pose any issues, but Cipullo recommends talking to your healthcare provider before supplementing with zinc for extended periods of time.\u00a0<\/span><\/p>\n

Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em>n our Facebook community,\u00a0Eating Healthy<\/a>, today!<\/strong><\/em><\/span><\/b><\/p>\n","protected":false},"excerpt":{"rendered":"

Aside from magnesium and iron, minerals don’t really get the attention they deserve. Since the rise of the coronavirus pandemic, though, the mineral zinc has started to receive some long overdue credit. In fact, many nutrition experts are now highlighting it as an immune must-have. Here\u2019s what to know about zinc\u2014and how to make sureRead More Are You Getting Enough Zinc?<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":24969,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,5,9],"tags":[],"class_list":["post-24967","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest"],"acf":[],"yoast_head":"\nAre You Getting Enough Zinc? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Zinc doesn't often get the attention it deserves, but the mineral plays important roles in immune health and more. 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