Zinc is a mineral that exists in cells throughout the body and plays an important role in cellular response, wound healing and synthesizing DNA and proteins. It’s also an antioxidant, which helps prevent oxidative damage that contributes to heart disease and cancer. Zinc is found naturally in many foods, including oysters, poultry, red meat and fortified breakfast cereals. But zinc can be a hard nutrient to get enough of from food alone, so it’s important to eat a variety of zinc-effective foods and to consider supplements, if needed.
Most people consume sufficient amounts of zinc through their daily diets, but some may require supplements to meet the recommended daily intake (DV) of 8 milligrams per day for women and 11 milligrams per day for men. Pregnant women and those with chronic health conditions may need more. If you’re taking a supplement, avoid taking too much, since excess can interfere with some medications and cause unpleasant side effects, such as nausea, diarrhea and vomiting.
The highest DVs for zinc can be found in seafood and meat, but vegetables also contain small amounts of the mineral. A cup of cooked lentils, for example, contains nearly 10% of the DV for zinc in men and almost 17% in women. Cooking, sprouting, soaking and fermenting legumes and other plant sources of zinc can help improve their bioavailability.
Shellfish also supply significant levels of zinc. A 3-ounce serving of cooked lobster has 6.18 milligrams, while a 4-ounce serving of crab meat provides more than twice that amount. Legumes are another important source of zinc, including beans such as chickpeas and kidney beans and nuts like cashews. But a common concern with these foods is that they often contain compounds called phytates, which inhibit the absorption of zinc and other nutrients. Soaking, cooking and sprouting these foods can help reduce phytate content and increase the dietary value of these dishes.
Other healthy foods that are rich in zinc include pumpkin seeds, tofu and dark chocolate. While these foods are good for you, a diet that is rich in them can lead to weight gain and could limit the amount of other vitamins and minerals you eat, so it’s important to moderate your intake.
Zinc supplements can help prevent zinc deficiency, which can result in a weak immune system and may make you more susceptible to infections. Zinc supplements can also interact with some medications, such as steroids and blood thinners, so always check with your doctor before adding them to your routine.
A new clinical trial, known as AREDS2, is examining whether zinc supplements can slow the progression of age-related macular degeneration, an eye disease that causes blurred central vision as the macular area in the retina deteriorates. Previous studies have shown that zinc, along with vitamin C and beta-carotene, can significantly decrease a person’s risk for developing this condition. A variety of eye clinics offer AREDS2 and other similar clinical trials for people with macular degeneration and other vision problems.