Zinc, an essential trace mineral, is required in relatively modest quantities, with a recommended intake estimated at 11 mg for adult men and 8 mg for adult women.(1)
Although these amounts might seem small, their impact on people's overall health is considerable.
What makes zinc incredibly important is the fact that it is involved in the activity of over 300 different enzymes in the body.(2)
Moreover, zinc offers a range of other health benefits. It enhances the immune system, accelerates wound healing, maintains stable insulin levels, counteracts the effects of free radicals, stimulates tissue repair, and even protects against dry and flaky skin.
Fortunately, meeting your daily zinc needs through dietary choices doesn't seem overly challenging, thanks to the abundance of zinc-rich foods such as seafood, nuts, seeds, and legumes. However, a substantial number of individuals still fail to meet their daily zinc requirements. Surprisingly, zinc deficiency stands as the most prevalent micronutrient deficiency worldwide.(3)
A shortage of zinc can lead to a range of health complications, and one of the biggest concerns is its impact on growth, particularly in children. Insufficient zinc intake during critical growth periods can result in stunted growth and developmental delays.(4)
To mitigate these potential health risks, it’s crucial for pregnant and breastfeeding women to prioritize boosting their zinc consumption. Alongside zinc, they also should pay attention to other essential nutrients such as copper and folate, which all work in tandem to help ensure the healthy growth and development in both mother and child.
The ramifications of a zinc shortage extend beyond growth impediments. It could be the underlying cause or a contributing factor in a range of health issues, such as loss of taste and smell, weekend immune system, prostate and testosterone issues, skin conditions, gastrointestinal disorders, vision problems and delayed wound healing. This complex interaction of zinc highlights how important it is to maintain optimal health and well-being.(5)
Quick Facts About Zinc
➯ It's estimated that over 2 billion people worldwide are zinc deficient, mainly due to the body's inability to store zinc and the depletion of zinc in the soil.(6)
➯ Most of the zinc stored in the human body is found in the skeletal muscle and bone.
➯ Zinc deficiency can affect the sense of taste and smell, so it is not uncommon for individuals with a zinc deficiency to experience altered taste perceptions, such as difficulty detecting certain flavors.
➯ A common cause of zinc deficiency is consuming lots of foods high in phytates, like grains and beans, which bind to minerals, including zinc, and impair their absorption.(7)
➯ Zinc binds 10% of all of the proteins found in the human body.(8)
Besides Zinc, What Else Can Vegetables Provide?
In addition to delivering adequate zinc levels, vegetables are thought to provide a number of other health benefits, including:
➯ Nutrient-Rich: Vegetables offer a plethora of vitamins, minerals, fiber, and phytochemicals while being low in calories, making them a nutritional powerhouse.
➯ Potassium and Fiber: They serve as a great source of potassium and dietary fiber, essential nutrients that are often lacking in many diets.
➯ Weight Management: Vegetables' low calorie content, combined with their filling fiber makes them a valuable ally in weight loss and optimal weight management.
➯ Cardiovascular Health: A diet rich in vegetables is linked to a lower risk of high blood pressure, as well as a decreased likelihood of developing heart disease or having a stroke.(9)
➯ Eye Health: Vegetables are high in eye-supporting nutrients like vitamin A, beta-carotene, lutein, and zeaxanthin, which contribute to the maintenance of optimum vision.(10)(11)
➯ Cancer Prevention: Their potent antioxidants are believed to play a crucial role in preventing certain types of cancer, including colorectal, lung, and breast cancers.(9)
➯ Metabolism Boost: Vegetables can help kick-start the body's metabolism, helping with energy expenditure and potentially supporting healthy weight and overall energy levels.
➯ Versatility: The flexibility of vegetables allows them to be consumed in various ways, whether raw, cooked, or incorporated into a wide range of delicious dishes.
How To Better Absorb zinc?
To enhance zinc absorption and maximize its health benefits, consider the following strategies:
1. Diversify Your Diet:
Include a wide range of zinc-rich foods in your diet. These can include seafood, poultry, red meat, nuts, seeds, and whole grains. Variety helps ensure you're getting a blend of essential nutrients that support overall health.
2. Limit Phytate-Rich Foods:
Certain foods, such as whole grains, beans, and legumes, contain phytates that can inhibit zinc absorption. Although these foods have a great nutritional value, it’s essential to strike a balance.
Moreover, cooking, soaking, or sprouting these foods can significantly reduce the phytate content and thereby optimize zinc absorption.
3. Watch Your Iron Intake:
Monitoring your iron intake is critical as excessive levels of dietary iron, whether from supplements or fortified foods, can create a competition for absorption with zinc.
Striking the right balance between these two key minerals becomes crucial, especially if you're taking supplements.
In this regard, if you're supplementing with zinc , it's recommended to take it on an empty stomach or with a light meal that does not contain iron-rich foods. This could be at least two hours before a meal that includes iron or iron-fortified foods.
5. Consider Cooking Methods :
Certain cooking techniques, such as soaking, boiling, or fermenting grains and legumes, can reduce their phytate content, making the zinc they contain more accessible for absorption.
5. Moderate Alcohol Consumption:
Excessive alcohol consumption can negatively interfere with zinc absorption and eventually lead to zinc deficiency.
6. Manage Digestive Disorders:
Conditions like celiac disease, Crohn’s disease, and certain gut disorders can impair nutrient absorption, including zinc. If you have any underlying digestive issues, work closely with your healthcare provider to manage them effectively.
7. Optimize your stomach acid level:
When stomach acid levels are insufficient, it can hinder the effective absorption of essential minerals, and zinc is no exception. Proper stomach acid levels are essential for ensuring that our bodies absorb zinc optimally.
8. Consume protein-containing meals with zinc-rich foods:
Zinc absorption can be increased by eating zinc-rich foods alongside protein-containing meals. Protein has been shown to help create a favorable environment in the digestive tract for efficient zinc uptake, making it beneficial to include protein sources in your diet for better zinc absorption.
Can Vegetables Alone Meet Your Zinc Needs?
While vegetables offer numerous health benefits, relying solely on them to meet your daily zinc needs may be challenging.
While many vegetables do contain zinc, the content is generally modest compared to other food sources like animal products.
Additionally, the presence of phytates in plant-based foods can further limit the absorption of zinc.
To ensure you get an adequate amount of this essential mineral, it’s advisable to diversify your diet, incorporating zinc-rich foods like meat, fish, nuts, seeds, and whole grains.
This variety will not only provide you with a balanced intake of zinc but also offer a broader range of nutrients and health advantages to support your overall well-being.
Bear in mind that zinc from animal sources like seafood and meat is more easily absorbed by the body. On the other hand, plant sources of zinc like grains and legumes may contain phytate and other compounds that can inhibit zinc absorption.
Zinc-Rich Vegetables Chart
1. Spinach
Spinach is a highly nutritious leafy green vegetable that, beyond its rich zinc content, is believed to provide substantial amounts of iron, magnesium, folic acid, vitamins B2, B6, vitamin A, C, and K, as well as antioxidants such as lutein, zeaxanthin and chlorophyll.
Thanks to all of these nutrients, consuming spinach as part of a balanced diet has been linked to maintaining optimal eye health, preventing macular degeneration, supporting bone and heart health, and lowering inflammation.
Zinc content: 1.4 mg per cooked cup, equivalent to 12% of the DV.(12)
2. Green peas
Green peas, with their captivating green hue, hold a botanical classification that places them in the category of legumes, while being commonly used as a versatile vegetable in culinary delights.
Green peas boast noteworthy levels of magnesium, potassium, and calcium, which have earned them recognition as valuable allies in the fight against high blood pressure, a major contributor to heart disease, the leading cause of global mortality.
With a zinc content of 1.9 mg per cooked cup, providing 17% of the Daily Value (DV), green peas pack a punch in terms of essential minerals while offering an array of healthful benefits that go beyond their role in zinc intake.(13)
3. Beet greens
Beet greens are a nutritional powerhouse that rivals, if not surpasses, the benefits found in beet roots themselves.
Whether eaten raw or cooked, these deep red-veined leaves are a nutrient-dense gem, offering a generous dose of zinc and a variety of other nutrients.
A single cup of cooked beet greens is estimated to supply 0.7mg of zinc, which equals 7% of your total daily requirements.(14)
Besides zinc, beet greens contain sizeable amounts of copper, manganese, vitamins A, K, potassium, and dietary fiber.
4. Asparagus
Asparagus can provide a significant amount of zinc, reaching as high as 1.1 mg, which equates to 10% of the DV.(15)
Incorporating asparagus into your diet offers a diverse array of health benefits, including aiding weight loss, preventing urinary tract infections (UTIs), boosting the immune system, and enhancing the body's antioxidant capacity.
5. Soybean sprouts
A cup (94 g) of sprouted soybeans contains approximately 1 mg of zinc. These sprouts offer more than just zinc; they're packed with essential nutrients like vitamin C, calcium, magnesium, copper, vitamin B1, B5, folic acid, and a diverse range of antioxidants.(16)
Soybean sprouts are prized for their potential to promote overall heart health, potentially reduce the risk of certain cancers, and shield the body from cellular damage caused by free radicals.
6. Shiitake mushrooms
A mere cup (145 g) of cooked shiitake mushrooms can fulfill nearly 20% of your daily zinc needs, making them an excellent option for both mushroom lovers and vegetarians.(17)
The same serving size is thought to increase your daily selenium intake by 65%, copper intake by 144%, and vitamin B5 intake by 104%, among several other nutrients.(17)
While shiitakes can be enjoyed raw, their rich buttery flavor is much more pronounced when cooked.
7. Lima beans
Lima beans can be used to make a wide variety of delicious and healthy recipes, while enjoying a wealth of key nutrients in a moderate serving.
Lima beans contain considerable levels of zinc, with 1.3 mg or 12% of the DV, this comes paired with loads of protein, dietary fiber, copper, manganese, iron, magnesium, molybdenum , potassium, vitamin C and vitamin B1.(18)
A key point to keep in mind is to soak these beans overnight before cooking to reduce cooking time and most importantly the presence of "antinutrients" like phytates, which can interfere with mineral absorption.
8. Lentil sprouts
A 100-gram serving of cooked lentil sprouts supplies 1.6 mg of zinc, which would increase your daily intake by nearly 15%.(19)
Additionally, these germs are particularly rich in folate (19%), iron (17%), and copper (37%). Remarkably, their nutrient density is combined with their low calorie content, making them a smart choice for those looking for both nutrition and mindful calorie consumption.(19)
9. Broccoli
Broccoli, a cruciferous vegetable, is widely considered a superfood due to its diverse array of essential nutrients, which are believed to provide numerous health benefits.
From promoting efficient digestion to boosting the immune system, supporting weight loss, and enhancing antioxidant capabilities, broccoli’s nutritional profile is truly impressive.
In each cup cooked, broccoli provides 0.7 mg of zinc, in addition to an abundant supply of essential vitamins such as vitamin C, folate, vitamin A, and vitamin K. The combination of these nutrients makes broccoli a valuable addition to a health-conscious diet.(20)
Other Zinc-Rich Vegetables
- Sweet corn
- Brussels sprouts
- Swiss chard
- Kale
- Potatoes and sweet potatoes
- Bitter melon