Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
The body needs a variety of vitamins and minerals to function properly, zinc being one of the most important. This essential trace mineral acts as a cofactor for hundreds of enzymes and plays a key role in many vital processes in the body.
Unlike some nutrients, the body cannot produce or store excess zinc, so it must be consumed regularly as part of your diet. Fortunately, only very small amounts are required each day to support good health, making it easier to meet your requirements by including a variety of zinc-rich foods in your meals.
Let’s explore some of the best natural sources of zinc and how they can contribute to a healthy, balanced diet (1).
Why is Zinc Important?
Zinc plays an important role in many biological processes. For example, it supports the immune system, growth and development, fertility and the normal function of hundreds of enzymes involved in metabolism and cell repair.
Immune Function
Zinc plays a vital role in supporting the immune system by helping to produce and activate immune cells that defend the body against infections. It also supports wound healing by promoting cell growth and tissue repair. Research suggests that maintaining adequate zinc levels may help reduce the duration of the common cold. Deficiency is often linked with an impaired immune response, skin problems such as eczema, increased susceptibility to colds and other infections and delayed wound healing (2).
Other signs of a zinc deficiency may include:
- Unexplained weight loss
- Reduced sense of taste or smell
- A metallic taste in the mouth
- Cracked or peeling lips (1)
Fertility
In men, zinc helps produce healthy, motile sperm and helps protect damage against oxidative stress, caused by heavy metals and smoking.
Alternatively, in women, zinc contributes to egg quality and plays a role in fertilisation through ‘the zinc spark’ – a flash of light that happens at fertilisation. Research suggests that the strength of this spark may be associated with egg quality, and its potential to develop into a healthy embryo.
Growth and Development
Zinc is essential throughout life, but it is especially important during pregnancy, infancy, childhood and adolescence, when growth is most rapid. It helps support protein synthesis, DNA production and cell division, all of which are necessary for normal growth and tissue development.
In children, zinc deficiency has been associated with stunted growth, respiratory infections, poor memory and reduced attention (2).
How Much Zinc Do You Need?
For adults aged 19 and over, the UK Reference Nutrient Intake (RNI) for zinc is 9.5 mg per day for men and 7 mg per day for women. During pregnancy, the RNI remains at 7 mg per day, while breastfeeding women require 10 mg per day.
Although zinc requirements vary according to age, sex and certain life stages, most people in the UK can meet their daily requirements through a balanced diet containing zinc-rich foods (3).
Top Zinc Rich Foods
Seafood
Fish and seafood are the richest sources of zinc. A 5-ounce can of tuna provides just under 1 mg of zinc, and canned salmon offers slightly more (4,5). A homemade tuna salad makes for an easy lunch that you can customise with seasoning and veggies of your choice.
Oysters are one of the most concentrated sources of zinc across all foods, and sardines provide notable amounts too (6). These canned options make incorporating zinc-rich foods into quick meals and snacks easy. Combine either of these options into a pasta dish or mixed chopped oysters with cream cheese and chives to dip with raw veggies, crackers or bread.
Beef
Beef is another animal food high in zinc. Enjoy a grilled steak with potatoes and veggies, prepare fajita beef for taco night, or brown ground beef to add to your favourite pasta. Alternatively, beef jerky is an on-the-go zinc and protein source requiring zero preparation. One ounce of jerky contributes over 2 mg of zinc to your daily needs (7).
Legumes
Legumes such as chickpeas, beans and lentils are staples of many plant-based diets. They are high in protein as well as zinc. One cup of cooked lentils provides about 2.5 mg of zinc and 18 g of protein (8).
Beans and chickpeas are other legumes that pack impressive amounts of protein and zinc. If your time is limited, you can buy pre-cooked canned beans and easily add to salads or side dishes.
Nuts and Seeds
In addition to zinc, nuts and seeds also provide fibre, protein and healthy fats. There is a large variety of nuts to choose from in many different forms, so they fit a wide variety of dietary and flavour preferences and needs. For a simple snack, grab a handful of trail mix that incorporates a variety of nuts and seeds and dried fruit.
Whole Grains
Whole grains include familiar items like oats, quinoa, rice and wheat. While none contain exceptionally high amounts of zinc, they all contribute to some of this important nutrient. Many whole grains can be combined with richer sources of zinc to create a meal or snack. For example, use whole grain bread when making nut butter sandwiches, enjoy morning oatmeal with nuts, nut butter or seeds mixes in, or add cooked rice and quinoa to salads that contain beans and legumes.
Tips to Improve Zinc Absorption from Foods
While consuming zinc-rich foods is important, optimising absorption is equally crucial for maintaining adequate zinc status. The bioavailability of zinc varies considerably depending on the food source and overall composition of your diet.
Animal-based foods, such as meat, seafood and poultry, provide the most bioavailable form of zinc. The proteins and amino acids naturally present in these foods enhance zinc absorption, making them particularly efficient dietary sources.
For those relying on plant-based sources of zinc, several strategies can help improve absorption:
- Soaking, sprouting or fermenting legumes, grains and seeds reduce phytate content. Phytates naturally bind to zinc and can decrease the amount your body absorbs.
- Pair plant-based zinc sources with animal protein, where appropriate. Combining foods such as beans or whole grains with lean meat, poultry or seafood may improve zinc absorption.
- Separate high-dose iron supplements from zinc-rich meals. Iron and zinc can compete for absorption when consumed in large supplemental doses. If you are taking iron supplements, consider taking them several hours before or after zinc-rich meals, unless otherwise advised by your healthcare provider (10).
Conclusion
Zinc is an essential trace mineral that supports immune function and overall health. Both animal and plant foods can help you meet your daily needs. Foods such as oysters, beef, chickpeas, nuts and seeds are all high in zinc.
Most people can meet their zinc requirements through a balanced diet. However, if it is difficult to obtain enough zinc from food alone, supplementation may be appropriate. If you suspect a deficiency, have dietary restrictions, or are considering a zinc supplement, seek personalised advice from a healthcare professional to determine the best approach for your individual needs.
References
- https://www.medichecks.com/blogs/nutrition/what-is-zinc-and-why-is-it-important?srsltid=AfmBOorKIomEKmUOc26KTM4U0z9Zs2A4h5W7RIjqaL83iVknvAX8fQ2m
- https://www.healthspan.co.uk/guides/what-does-zinc-do-benefits-for-immunity-bones-skin-and-more/?srsltid=AfmBOooVVetnzcD_3s4R5ytoeJgSAbEJffNydqjF6SxomeTURBda9Wdm
- https://www.boltpharmacy.co.uk/guide/how-much-zinc-should-i-take
- https://fdc.nal.usda.gov/food-details/334194/nutrients
- https://fdc.nal.usda.gov/food-details/173690/nutrients
- https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- https://fdc.nal.usda.gov/food-details/167536/nutrients
- https://fdc.nal.usda.gov/food-details/175254/nutrients
- https://uk.iherb.com/blog/best-zinc-food-sources/1781?srsltid=AfmBOooBp9cLWogzjH3l-cbWZeySxfJaBCIZGlnNlzziJUMbtgl4o0Op
- https://www.boltpharmacy.co.uk/guide/foods-rich-in-zinc
