Zinc boosts immunity. Like vitamin D, it is a beneficial trace element in this period of the Covid-19 epidemic. What are the foods richest in zinc? Where to find it if you are a vegetarian? What is the recommended dose per day?
Zinc is a trace element that strengthens the immune system, such as vitamin D or vitamin C. It is therefore particularly beneficial in autumn/winter, seasons conducive to infections, and in this period of Covid-19 epidemic. What are the health benefits of zinc? In which foods to find it? What if you follow a vegetarian or vegan diet? How much to consume per day and what is the risk in case of deficiency? List of foods rich in zinc and advice from Raphaël Gruman, nutritionist not to miss them.
List of foods rich in zinc
Zinc is particularly present in:
- Oysters containing 45 mg/100 g
- Wheat germ containing 14 mg/100 g
- Crab containing 12 mg/100 g
- Calf liver which contains 12 mg/100 g
- Beef containing 11 mg/100 g
- Poppy seeds containing 9 mg/100g
- Lamb containing 7 mg/100 g
- The chicken heart that contains 7 mg/100 g
- Lobster containing 6 mg/100 g
- Graubünden meat containing 6 mg/100 g
Where to find them if you are vegetarian or vegan?
'Zinc is mainly found in foods of animal origin (seafood, offal, meat, etc.). It is present in limited quantities in cereals and very anecdotal in fruits and vegetables. Nevertheless, it is found in interesting doses in rye bread, which contains 10 mg per 100 gr, says our interlocutor. It is found in reasonable quantities in wheat germ, sesame, squash, or poppy seeds (9 mg/100g) and shiitake mushrooms (7.5 mg/100g). Wheat germ can be sprinkled or sesame or poppy seeds can be sprinkled on a salad or soup to increase zinc intake a little, but this does not cover the recommended daily intake of zinc. "If you are vegetarian or vegan, it is interesting to supplement with zinc (food supplements) to avoid deficiencies," says our expert.
► The most zinc-rich cheeses: Mont d'or (8 mg/100g), Carré de l'Est (6 mg/100g), Gruyère (5 mg/100g), Beaufort (5 mg/100g)
► Plants richest in zinc: wheat germ (14 mg/100g), sesame (10 mg/100g), poppy seeds (9 mg/100g), sea lichen (7.9 mg/100g), shiitake mushrooms (7.7 mg/100g), pumpkin seeds (7.8 mg/100g), dried basil (7.1 mg/100g), dried thyme (6.2 mg/100). "It is true that dried thyme or dried basil contain zinc, but the quantities we use in practice are so small that it becomes anecdotal in assimilation (we never consume 100 g of dried basil while 100 g of meat or seafood, yes," says our interlocutor.
What are the benefits of zinc?
Zinc is an important trace element for immunity, such as vitamin D or vitamin C. 'It strengthens the immune system which will provide much faster response in case of infection. In case of infection for example, with Covid-19, cytokines will overreact. These are cells that will cause inflammation, especially in the lungs. Zinc will reduce this inflammation and help limit the complications of infection. Zinc also participates in the healing of wounds (zinc can be supplemented after surgery for example), in the synthesis of DNA, hormones (insulin, prostaglandin...) and proteins, hence its importance in for the growth of nails and hair, lists Raphaël Gruman, author of the book 'I treat myself with mesonutrients' at Editions Leduc S. That's why dietary supplements to strengthen hair or nails most of the time contain zinc.'
What is the maximum dose per day?
According to the National Agency for Health and Food Safety (ANSES), the recommended intake of zinc is 10 mg per day for an adult woman, 12 mg per day for an adult man, and between 15 and 23 mg per day for pregnant, lactating women and the elderly. To cover his daily needs, an adult (excluding pregnant, lactating or elderly women) would have to eat 100 g of calf liver, 100 g of beef shank boiled in water or 100 g of crumbled crab for example.
Zinc deficiency: what symptoms?
Zinc deficiencies are possible in the case of an unbalanced diet. They are particularly common in vegetarians or vegans. A blood test will determine a possible zinc deficiency. 'Zinc deficiency can lead to certain symptoms like brittle hair and nails, hair loss, a propensity to be tired often, or to have repeated infections. For people with Comorbidities to Covid-19 (diabetes, the elderly, overweight ...), zinc supplementation in the form of food supplements is to be considered. Ask your doctor, nutritionist or pharmacist for advice. For people without comorbidities, there is enough zinc in the diet without the need to supplement," concludes our specialist.
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