Did you know that incorporating enough zinc into your diet can have a positive impact on your immune system and wound healing? But the benefits of zinc don’t stop there! Research suggests that zinc may also have a role in shortening the common cold, fending off heart disease, treating hypothyroidism, improving eye health, and supporting wound healing. In this article, we will explore the top 10 food sources of zinc that you can easily incorporate into your daily diet.
The Power of Zinc
Zinc has been shown to reduce the severity and duration of the common cold. A meta-analysis revealed that over-the-counter zinc supplements can potentially reduce the length of a cold by 2.25 days [^1^]. Additionally, preliminary lab studies indicate that zinc may play a crucial role in regulating the heartbeat, which could be a significant advancement in the fight against arrhythmia-related heart failure [^2^]. Furthermore, zinc supplementation has shown promising results in helping individuals with type 2 diabetes and coronary heart disease improve their insulin and blood sugar levels, as well as increase their HDL (“good”) cholesterol [^2^].
The Link to Hypothyroidism and Eye Health
Studies have observed that zinc can positively affect thyroid function in individuals with hypothyroidism [^3^]. Moreover, supplemental zinc may also help slow the progression of age-related macular degeneration, benefiting eye health [^4^].
Supporting Wound Healing
Zinc’s anti-inflammatory properties and its role in activating immune cells make it an essential nutrient for wound healing [^5^]. By reducing inflammation and aiding in immune response, zinc promotes the healing process and ensures a speedy recovery.
Zinc and COVID-19
Although the data on zinc’s effect on COVID-19 is inconclusive at this point, zinc deficiency could potentially worsen symptoms in individuals who test positive for the virus [^6^]. A study found that a significant number of COVID-19 patients also had a zinc deficiency, and these individuals experienced more complications compared to those without a zinc deficiency [^6^]. However, further research is required to fully understand the relationship between zinc deficiency and COVID-19.
How Much Zinc Should You Take?
Zinc is an essential trace mineral, meaning that our bodies only require small amounts of it to maintain good health. The recommended dietary allowance for zinc is 8 milligrams (mg) for adult women and 11 mg for adult men, as set by the National Institutes of Health (NIH) [^7^]. Remember, even though only a small amount is needed, the power of this mighty mineral should not be underestimated.
The Top 10 Food Sources of Zinc
Now that we understand the importance of zinc in our diet, let’s explore the top 10 food sources of this essential nutrient:
- Oysters
- Beef
- Pumpkin seeds
- Chickpeas
- Spinach
- Cashews
- Crab
- Pork
- Yogurt
- Mushrooms
By incorporating these foods into your daily diet, you can ensure that you meet your daily zinc requirements and reap the numerous benefits that zinc has to offer.
Remember, for more information on nutrition and health, visit Ratingperson. Stay healthy and enjoy your zinc-rich foods!
Disclaimer: The information provided in this article is intended for informational purposes only and should not be taken as medical advice. Always consult with a healthcare professional before making any dietary changes or starting any supplements.
References:
[^1^]: Study Link
[^2^]: Study Link
[^3^]: Study Link
[^4^]: Study Link
[^5^]: Study Link
[^6^]: Study Link
[^7^]: Study Link