Health On Life's Journey

Health On Life's Journey


So what do you do if you are deficient in zinc?

posted by Cindy L. Tjol

Did you read my previous post on some of the possible symptoms of zinc deficiency, and how I could be deficient in this essential mineral myself?

Well, I promised to share what I found to be some useful food sources of zinc.

In general, it seems that the zinc found in animal food-sources is more easily absorbed by our body than zinc found in plant food-sources. Nonetheless, under normal circumstances, a person should be able to fulfill his or her daily needs for zinc even if he or she consumes meals comprising mainly of whole grains and beans, and less animal products.

If you are looking for foods that are rich in bio-available zinc, try animal foods such as shellfish, seafood, fish and red meats. If you are an oyster lover, you might be delighted to know that this seafood is one of the best (known) food sources of zinc. Dairy products and egg yolks actually also contain zinc, but the zinc in these foods may not be as well absorbed by the body.

If you are a vegetarian, useful food-sources of zinc that you can turn to include legumes (e.g. split beans), nuts (especially pecans and brazil nuts), seeds, oats, and whole wheat. Beets, cabbage, carrots and peas also contain zinc. A plant-food that is especially rich in zinc is pumpkin seed.

Here’s an important point to take note of when preparing your zinc-rich food(s). Zinc is water-soluble, which means it will dissolve in the cooking fluids when you prepare your food. So if you can, drink up the soup or broth used to cook your zinc-rich vegetables or meats.

And if foods don’t help enough, some common herbs that are rich in zinc include alfalfa, burdock root, cayenne, chamomile, dandelion, fennel seed, milk thistle, parsley, rose hips, sage, and wild yam.

If you are thinking of zinc supplementation, 15 to 20 milligrams (mg) is the dosage range for general health support, according to N.D. Michael T Murray. This dosage range includes your intake of zinc through your daily diet. So if you consume about 10mg of zinc through your food (which the average American does), you could supplement with another 5 to 10mg of zinc. Consume your zinc supplements apart from high-fiber foods for best absorption.

However, if you are dealing with specific zinc-related health issues, you would require a higher dosage of zinc. In such instances, it is best to seek the help of a holistic health professional.

Fortunately, zinc is possibly one of the least toxic trace elements to the human body. While excessive amounts of zinc (above 150mg daily) can lead to copper-deficient anemia, reduced HDL-cholesterol and depressed immunity, you can hardly be acutely poisoned by zinc because the ingestion of toxic-levels of zinc (2g of zinc per kg of weight) usually induces vomiting.

References
1. Murray, Michael T., ND. Encyclopedia of Nutritional Supplements: The Essential Guide for Improving Your Health Naturally. New York, NY: Three Rivers Press, 1996. Print.
2. http://www.insights-on-health.com/food-sources-of-zinc/


Cindy L. TJOL is trained in Psychology, Acupuncture and Traditional Chinese Medicine. She has several years of experience writing on natural health on the internet. Follow her on her blog and read her other articles at All 4 Natural Health.com.



Advertisement
Comments Post the First Comment »
post a comment

Comments are closed.



Previous Posts

7 foods to help you lower your cholesterol levels naturally
Do you have an unhealthy cholesterol level and are wondering what you could do about it without resorting to drugs? Here’s a very simple solution – eat more foods that help to lower cholesterol in your body. Below are 7 such foods that can be very beneficial to your condition. Apple Tho

posted 7:47:11am Jul. 23, 2014 | read full post »

The 30 names of MSG no one told you about
If you consume processed foods regularly, or eat out very often, it is very likely that you are feeding your body a substantial amount of MSG. And this amount might be a lot more than you are aware of. This is because MSG is added to many processed foods, in the guise of at least XX names. Below

posted 1:24:54am Jul. 21, 2014 | read full post »

7 safety facts about MSG in your food
MSG, or monosodium glutamate, is found in many processed foods, as well as is used by many restaurants. How safe is MSG for consumption? Are the assertions that MSG is harmless in small amounts accurate? Can we trust the claim that MSG can be beneficial as it helps you reduce your salt intak

posted 1:37:58am Jul. 16, 2014 | read full post »

Should you be taking TCM herb Eucommia? 6 instances when the answer is “Yes”.
Considered a power-herb just second to Ginseng, Eucommia is a Chinese herb that has a wide variety of health and medical properties, and has been used by Traditional Chinese Medicine (TCM) practitioners for thousand of years. It is only recently that elsewhere, people are starting to learn about and

posted 2:21:31am Jul. 14, 2014 | read full post »

A 4-minute exercise for burning fats
Looking for a quick and effective exercise to burn your fats, lose some weight and tone your body? My hubby and I found something you might be interested in. It involves only 4 minutes of intense exertion, and you need only set aside 20 minutes of your time for the workout (excluding the warm

posted 7:09:55am Jul. 08, 2014 | read full post »




Report as Inappropriate

You are reporting this content because it violates the Terms of Service.

All reported content is logged for investigation.