Zinc deficiency can cause a multitude of health complications. Taking in too much zinc, however, can also be a danger to health by causing conditions such as anemia, according to health professionals from the National Health Service. Therefore, by far the best way to ensure you get the right amount of zinc is by consuming it in a balanced diet. An easy and excellent way of ensuring your diet contains a healthy amount of zinc is to eat shellfish regularly.
Zinc, Shellfish and Health Benefits
The best source of zinc is oysters, according to the National Institutes of Health Office of Dietary Supplement. The method of cooking is important; a study reported in the "Journal of Nutrition" in 2008 found that fried fish did not provide the health benefits associated with non-fried fish, largely because frying alters nutritional profiles. Along with increasing dietary zinc, eating shellfish and other seafood has many other positive impacts on health. For example, it reduces the risk of developing Alzheimer's, according to a 2003 report in the "Archives of Neurology."
How Much Shellfish to Consume
The 2008 study in the "Journal of Nutrition" suggests that the threshold of shellfish consumption is twice per week. After this amount, a plateau is reached and additional health benefits are not reported. It is often debated whether eating too much shellfish would be detrimental to health, and the scientific evidence is inconclusive. An article in "Environmental Health Perspectives" in 2006 suggested that many studies have underestimated the risks associated with eating too much shellfish. Overconsumption may introduce the toxin methylmercury into the body. It is frequently found in seafood.
Zinc Health Benefits
A scientific review in the "American Society of Nutrition" in 2009 cited the importance of zinc as one of the building blocks of the body as it helps to maintain the functioning of cells and genes. According to the National Institutes of Health, zinc supports wound repair, immune defense and the processing of protein, carbohydrate and fat from food.
Sources of zinc for vegetarians
Zinc deficiency is a cause for concern among vegetarians, according to the National Institutes of Health, because foods such as beans and grains actually prevent zinc from being absorbed by the body. Therefore, vegetarians should supplement their diet with extra zinc, either from food sources or over-the-counter vitamin supplements.
References
- "The Journal of Nutrition"; Frequency and Type of Seafood Consumed Influence Plasma (n-3) Fatty Acid Concentrations; Hyoju Chung, et al.; September 2008
- "Archives of Neurology"; Consumption of Fish and n-3 Fatty Acids and Risk of Incident Alzheimer Disease; Martha Clare Morris, ScD, et al.; July 2003
- "Environmental Health Perspectives"; Separation of Risks and Benefits of Seafood Intake; Esben Budtz-Jørgensen, et al.; December 2006
- "American Society of Nutrition"; Methods of Assessment of Zinc Status in Humans: A Systematic Review; Nicola M Lowe, et al.; May 2009
- "American Society of Nutrition"; Methods of Assessment of Zinc Status in Humans: A Systematic Review; Nicola M Lowe, et al.; May 2009
Member Comments