Zinc is a very important trace-element involved in multiple processes in the human body.
It is mainly contained in the bones, teeth, hair, skin, liver, muscle - and in men - the testes.
Zinc is a component of several hundred enzymes including a large number of nicotinamide adenine dinucleotide (NADH) dehydrogenases, RNA and DNA polymerases, and DNA transcription factors, as well as alkaline phosphatase, superoxide dismutase and carbonic anhydrase (1).
In practical terms, European health authorities recognise that zinc helps protect cells against oxidative stress, and supports normal immune system function, DNA synthesis, cognitive function, fertility, testosterone levels, and skin, bones, nails and hair.
Zinc is popular with, amongst others, sportspeople, especially bodybuilders. It often features in cosmetic and/or dermatological products and even healing balms (2).
A lack of zinc can cause one or more of the following symptoms (3):
However, these symptoms can also be caused by other deficiencies and diseases, so we’d recommend consulting a health professional for an accurate diagnosis if you are affected by any of them.
As you might imagine, zinc deficiency is usually the result of under-consumption of foods that contain it.
However, it’s worth noting that certain groups of people are at higher risk of zinc deficiency:
Plant seeds contain phytate anions which are their primary means of storing phosphorus and minerals. But these phytates, or phytic acid, are considered anti-nutrients insofar as they make nutrients less bioavailable to the body, nutrients that include iron, calcium… and zinc (4)!
To reduce the phytate content of plant foods such as oilseeds and legumes, it’s important to pre-soak them and to eat them cooked or sprouted. This way, you’ll obtain the benefits of zinc, vegetarians included.
As is the case with iron, zinc from animal protein is more bioavailable, and the best dietary sources of zinc are all animal-source foods. Having said that, it’s entirely possible to meet your zinc requirements from a vegetarian diet, provided you follow the above-mentioned advice.
Here’s a list of the top zinc-rich foods in descending order (5) :
Besides eating a balanced, high-protein diet, especially animal protein, you can ensure an adequate daily zinc intake by taking a dietary supplement.
There are various forms of zinc available in supplement form, including:
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