1. A to Zinc
Zinc has an incredibly wide array of functions in the body, playing an important role in cell division, the activity of insulin, metabolism of the reproductive organs and healthy liver function, just to name a few. One of most important jobs of zinc is in the metabolism of proteins, carbohydrates and lipids, helping transfer them to energy. Unlike many micronutrients, there are no storage sites for zinc in the body, meaning we must consume zinc daily for regular body function. While there are many food sources for zinc, the best are animal protein sources, meaning that vegetarians are more commonly affected by deficiency.
2. The Meat With the Most
Red-meat lovers now have a reason to boast their highly criticized eating habits, as red meat is one of the best sources of zinc around. However, you must remember that while high in zinc, red meat is also high in saturated fat, so when choosing your zinc rich foods, you must also consider a variety of other health factors. Never fear for those who don't eat red meat, as other great sources include oysters, dark poultry meat, pork and crab.
3. Don't Say No to Nuts
Nuts and seeds are other great food sources for zinc and also contain healthy, polyunsaturated oils to help lower bad cholesterol and reduce the risk of heart disease. Some of the best nut and seed sources of zinc available include peanuts, cashews, almonds, Brazil nuts, pumpkin seeds, tahini and muesli. It is important to remember that raw nuts and seeds as well as raw nut butters are higher in zinc, as cooking can damage this micronutrient.
4. Last But Not Least
While fruits and vegetables are limited sources of zinc, a healthy diet should be built upon fruits and veggies, meaning in the long run they may be your best supplies of all vitamins and minerals, including zinc. Fantastic sources of zinc include boiled potatoes in their skins, raisins, dates, figs, peas and oranges.
5. When in Need, Get a Boost
Zinc lozenges are now available in most health food stores and are thought to be helpful in treating colds and flu. Studies have shown that taking 10 to 15 mg zinc lozenges every 2 to 3 hours at the onset of cold or flu symptoms will help to decrease the duration of your symptoms. Remember that the upper intake levels of zinc is 40 mg per day, so you should not increase your intake above these levels to treat a cold or flu for longer than 5 days.
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