Zinc-Rich Foods: Top Food Sources with Zinc
Are you getting enough zinc? The German Nutrition Society (DGE) has increased the recommended intake for this trace element. Find out how much zinc you should consume daily and which foods are particularly rich in it.
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Zinc: German Nutrition Society has increased the intake recommendations
You can meet your daily zinc needs through a balanced and varied diet. Until now, it was recommended that women consume 7 mg of zinc per day and men consume 10 mg of this trace element daily. The German Nutrition Society recommended this amount to every adult regardless of their dietary habits. The German Nutrition Society (DGE) has now adjusted its recommendation more closely to individual needs. What's new: The recommended intake of zinc is now specified depending on the phytate intake.
Does a healthy diet increase the need for zinc?
According to the German Nutrition Society, those who consume a lot of whole grain products and/or legumes have a higher need for zinc. These foods contain phytate, a natural component that reduces zinc absorption. The trace element is bound insolubly, so that our body cannot break it down and absorb it in the gastrointestinal tract.
What does our body need zinc for?
Zinc is one of the essential trace elements. The human body contains about 2 grams of zinc, with our individual organs and tissues containing very different amounts of zinc. Around 70 percent is found in the bones, skin, and hair.
As a component or activator of numerous enzymes, it plays an important role in our metabolism and is therefore involved in many reactions, for example in the immune system.
Zinc is involved in reading and implementing the information stored in our genetic material and plays a role in cell division, DNA synthesis, and reproduction.
Our body uses the trace element to protect against free radicals, as zinc, like vitamin C, helps to protect our cells from oxidative stress.
Zinc also supports a normal acid-base balance.
Zinc requirement in mg | low intake of phytate | average intake of phytate | high intake of phytate |
|---|---|---|---|
Women | 7 | 8 | 10 |
Men | 11 | 14 | 16 |
Phytate: What is it?
Phytate serve as a storage for nutrients such as zinc and iron in plants like cereals and legumes. It is mainly found in the outer layers of grains, so whole grain contains significantly higher amounts than refined flour. The proper preparation can reduce the content and release zinc: You can obtain the greatest benefit in terms of nutrients from legumes and whole grains when these foods are soaked or sprouted, or when dough made from whole grain flour is allowed to ferment for a long time (such as in sourdough bread, which traditionally requires longer fermentation times). You can soak oat flakes in water for a few hours or overnight, legumes are usually soaked before use anyway. Also, fruit acids from various types of fruits release zinc when eaten together, such as in hummus, which is usually refined with a little lemon juice. Excessive avoidance is therefore not necessary. Whole grains and legumes are nutrient- and fiber-rich, so the benefits more than outweigh the negative effect of phytates. Recently, researchers have even been discussing positive effects of phytate on our health, such as antioxidant effects or a regulatory influence on blood sugar levels.
Groceries | Zinc (mg) per 100 grams |
|---|---|
Pumpkin seeds | 7 |
Flaxseed | 1.5 |
Walnuts | 2.7 |
Poppy seeds | 10 |
2 slices of whole grain sourdough bread | 2.4 |
Buckwheat | 2.5 |
Oat flakes (best soaked overnight) | 3.7 |
Hummus | 1.8 |
Pomegranate | 0.6 |
Dried figs | 1 |
Berries | 0.3 |
Groceries | Zinc (mg) per 100 grams |
|---|---|
Milk | 0.4 |
Cheese (general) | 4 |
Gouda | 3.8 |
Emmentaler | 4.6 |
Egg yolk | 3.8 |
Meat, for example beef | 4.4 |
Animal products such as milk, yogurt, cheese, and meat are also sources of zinc, with dark meat providing more zinc than light poultry meat.
Shrimps and prawns also contain zinc (around 2.3 mg per 100 grams). When shopping, try to choose organic products and/or products from animal-friendly farming, just like with meat and other animal products.
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