One of the many essential minerals people need to include in their diet is zinc. The following is an overview of the mineral, including why you need zinc in your diet, what happens if you eat too much or too little, and the best foods to eat.
What Is Zinc and Why Do You Need Zinc in Your Diet?
Zinc is an essential mineral that is important for numerous functions in the body. The mineral is needed for immune function, wound healing, protein synthesis, cell division, and DNA synthesis. Furthermore, it supports normal growth and development during pregnancy, childhood, and adolescence.
What Happens If You Do Not Get Enough Zinc in Your Diet?
If you do not get enough zinc in your diet, it can lead to impaired immune function, delayed wound healing, loss of appetite, hair loss, and diarrhoea. In children, inadequate zinc intake can impair growth and development. Therefore, ensuring you get enough zinc in your diet to support overall health and well-being is essential.
What About Too Much Zinc?
There are also adverse health effects from eating too much zinc. Excessive zinc intake can cause nausea, vomiting, loss of appetite, abdominal cramps, diarrhoea, and headaches. Additionally, it may interfere with absorbing other essential minerals, such as iron and copper, leading to potential deficiencies. In severe cases, excessive zinc intake can suppress the immune system and impair overall health. It’s important to maintain a balanced approach to zinc consumption and not exceed the recommended daily intake. If you have concerns about your zinc intake, consult a healthcare professional for personalized advice.
What Are the Best Foods to Get Zinc in Your Diet?
Some of the best zinc-rich foods to eat include red meat, oysters, poultry, beans, nuts, whole grains, and dairy products. Including these foods in your meals can help ensure an adequate zinc intake. Additionally, certain fortified cereals and supplements can also contribute to zinc intake. Maintaining a varied and balanced diet is vital to obtaining all the necessary nutrients, including zinc.
Recommended Recipes
We have some excellent recipes on The Fruity Tart if you want to eat more zinc The following are some of our favourite recipes for you to try:
- Stilton and walnut salad
- Beef massaman curry
- Chicken, chorizo, and tomato pasta bake
- Chickpea and chorizo stew
- Beef and cashews with spicy noodles
- Cheese and onion pie
- Beef tostadas
- Chicken and chorizo platter
- Chicken liver pate
- Mushroom and walnut pate
This article is intended only as general guidance regarding getting enough zinc in your diet and ensuring you eat all the right vitamins and minerals. You should seek the advice of a professional if you have health or nutritional concerns.