Zinc is the second most common trace mineral in the body, according to the University of Maryland Medical Center. Although you don't need to get large amounts through your diet, it is possible to become deficient if you do not get enough. Eating a variety of zinc-filled foods can help to prevent this.
Function
Zinc is essential for a number of different functions, including wound healing, blood clotting, immune system functions, thyroid and insulin functions, growth, reproduction, taste, smell and vision. It even fulfills an antioxidant function. Studies have shown zinc might help with the common cold and diarrhea, according to the Office of Dietary Supplements.
Sources
Poultry, seafood, including oysters, and red meat all contain zinc in a form that is easily absorbed. The protein present in meat helps with absorption. There are also plant-based zinc-filled foods, including fortified cereals, beans, nuts, tofu, green beans, mushrooms, cooked greens, tahini, brewer's yeast, sunflower and pumpkin seeds, miso, dairy products and whole grains are all good options.
Considerations
Many grains and legumes contain phytates, which bind the zinc and make it less available. These sources still provide zinc, however. Eating dairy products along with zinc-filled foods can increase zinc absorption from plant sources, according to the Baylor College of Medicine. Those who feel they are not getting enough zinc from food can take a supplement. Although zinc sulfate costs the least, it is also the form that is hardest for your body to absorb, so it is best to pay a bit more to get your zinc in another form.
Warning
It is possible to get too much zinc. Taking excess zinc can interfere with copper and iron absorption, and can cause nausea, vomiting, abdominal cramps, headaches, diarrhea and loss of appetite, according to the Office of Dietary Supplements. Increased sweating, drowsiness, hallucinations, loss of muscle coordination and intolerance of alcohol are also signs of excess zinc intake.
Expert Insight
It is best to get your zinc from food. You should take zinc supplements only under the supervision of your doctor, and if you take large amounts you should take it in conjunction with copper, according to the University of Maryland Medical Center. These supplements can interfere with some medications, including certain antibiotics and blood pressure medications. For those without any contraindications, less than 40 mg a day is safe, at least in the short term.
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