The best sources of zinc:
Foods rich in zinc include animal products such as seafood and red meat, which are easily absorbed by the body. Here are some examples of particularly zinc-rich foods:
Alaskan king crab,
oysters,
free-range chicken
, grass-fed beef, pumpkin
seeds, chickpeas, spinach, and mushrooms are good sources of zinc. Plant-based foods such as nuts, legumes, and whole grains also provide zinc, but in a less readily absorbable form due to phytates, compounds that inhibit zinc absorption. To improve the bioavailability of zinc from plant-based foods, it is recommended to soak legumes and seeds before consumption.
Zinc and the immune system
: Zinc plays a key role in strengthening the immune system, particularly by activating T cells, white blood cells that help destroy infected cells. Therefore, zinc lozenges are often recommended at the first signs of a cold. Adequate zinc intake also helps prevent bacterial infections and can improve certain skin problems such as acne and dandruff.
Zinc and Mood
: Zinc also influences mood, particularly in the prevention and treatment of depression. People with depression often have low zinc levels in their blood, and studies show that this mineral protects the brain from inflammation caused by emotional stress. Furthermore, zinc stimulates the production of brain-derived neurotrophic factor (BDNF), a molecule essential for brain health.
Zinc and the thyroid gland
: Zinc is essential for the proper functioning of the thyroid gland. A zinc deficiency can reduce the production of thyroid hormones, which are crucial for regulating metabolism. Low zinc levels are often associated with reduced production of the hormone T3, one of the most important thyroid hormones.
Signs of zinc deficiency:
Zinc deficiency is widespread in many parts of the world, including industrialized countries. Here are the most important signs of a deficiency:
