In today’s fast-paced, always-on world, it’s more important than ever to eat a healthy, balanced diet to maintain optimal health, boost vitality and ward off disease – but many of us aren’t getting enough of the micronutrients we need to look and feel our best.
Zinc is one of the key nutrients that modern diets don’t quite meet the mark with – and this is particularly true amongst those who follow extreme diets or cut out entire food groups. But considering we need our daily dose for a number of processes in the body – including keeping our immune systems firing on all cylinders, for DNA synthesis and to ensure our wounds heal as quickly as possible – it’s important to examine our diets and see whether we’re getting enough.
Because zinc is an essential nutrient, which can’t be produced or stored by the body, the only way to get it is by consuming a sufficient amount daily. Symptoms like hair loss, changes in your nails, loss of appetite and feeling irritable can all be warning signs that you need to up your intake – but the good news is that it’s found in a variety of both plant and animal foods, as well as fortified food sources like cereals and snack bars, although in the latter case, this is synthetic.
If you’re eager to ensure you’re getting your recommended daily dose, here are five foods that are high in zinc to add to your diet now.
Oysters
If you love to enjoy a lavish evening dining out on oysters on champagne, then you’re already doing your bit to boost your zinc intake, as oysters and other shellfish are one of the very best dietary sources you’ll find. Oysters are particularly high in zinc, with just six providing 32 milligrams of zinc, or 291 per cent of the recommended daily intake for an adult – so if you needed another excuse to indulge in them more often, then this is it.
Oysters are high in protein and are also a great source of vitamin D, making them beneficial for bone health and boosting the immune system. Just go easy on the champagne, and keep your alcohol intake to below the recommended 14 unit maximum each week.
Dark chocolate
Dark chocolate is another excellent source of zinc, so if you have a sweet tooth and look forward to a couple of squares each evening, then you have no reason to feel guilty about doing so.
One bar of dark chocolate contains 3.3 milligrams of zinc, which is approximately 30 per cent of the recommended daily dose. Be sure to look out for organic brands of dark chocolate for the highest quality product – and the higher the cocoa percentage, the better, as it’s packed with antioxidants and lower in sugar, too.
Since dark chocolate is a high calorie food, it’s best not to rely on chocolate as your main source of zinc, but a small daily treat is a great way to five yourself a boost.
Dark chocolate may also have positive effects on blood pressure and heart health thanks to its ability to increase HDL ‘good’ cholesterol and reduce LDL ‘bad’ cholesterol – so when eaten in moderation, it’s a win win.
Red meat
Red meats of all kinds are high in zinc, although beef and lamb tend to pack the greatest punch. One 3.5 ounce serving of beef provides 4.8 mg of zinc, which is nearly half of the recommended daily dosage for adults, so add a portion to your lunch or dinner to up your intake of this essential nutrient.
In addition to being an excellent source of zinc, grass-fed beef, in particular, is highly nutritious. Grass-fed cows yield beef that is higher in nutrients, antioxidants, and healthy omega-3 fats compared to grain-fed cows. Plus, grass-fed meats are raised without antibiotics and hormones, which is better for both you and the environment.
Dark leafy greens
Everyone could benefit from adding more dark leafy greens into their diet. While there are many dark leafy greens that contain zinc, spinach is one of the best sources, with one cup containing 0.16 milligrams of zinc, or about one percent of the recommended daily intake for adults.
While you might struggle to consume the entirety of your daily zinc needs from spinach, adding an extra handful to smoothies, salads, and soups is a great way to increase your levels. And, because dark leafy greens like spinach, kale, swiss chard, and collard greens also provide significant amounts of fibre and antioxidants, they are some of the very best whole foods you could possibly eat.
A diet high in fibre is necessary for a healthy gut microbiome, which translates to lower levels of inflammation, better digestion, and a stronger immune system – so try to include a source at every meal.
Hemp seeds
Hemp seeds have become something of a trending health food over recent years, and pack quite the punch when it comes to nutrition. Hemp seeds are exceptionally nutrient-dense and contain lots of healthy fats, protein, and minerals.
In fact, they’re bursting with more protein than any other seed and of course, are also a fantastic source of zinc. Just one ounce of hemp seeds provides five milligrams of zinc, which is equivalent to 34 percent of the recommended daily value. Plus, they are also an excellent source of omega-3 and omega-6 fatty acids – considered healthy fats – which help to reduce inflammation in the body and improve heart health.
Hemp seeds are a convenient and versatile addition to any meal or snack – simply toss them in smoothies or salads for an easy, on-the-go added nutrient boost.
Supplements to increase your zinc intake
Getting adequate zinc from your diet can still prove to be tricky for those with busy lifestyles, so a belt-and-braces approach is often wise. Incorporating supplements is a convenient way to ensure you’re getting enough zinc daily – the immunity and wellness supplement from Naked Nutrition is a powerful immune-boosting supplement that contains a highly absorbable form of zinc, and will provide 270 per cent of the recommended daily dose for adults.
It also provides the body with other necessary vitamins to keep your immune system ticking over efficiently, like vitamin A, vitamin C, and vitamin D, and is enhanced with superfood mushrooms to strengthen the body’s natural defence systems, making it a potent daily supplement to add to your routine.