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It is well known that shellfish is rich in zinc, the mineral essential for a host of bodily functions, from muscle-building to a healthy immune response. But did you know you can get your daily dose from a portion of beef steak?
Zinc is found in many foods, including chicken, nuts and legumes. But, despite this, the World Health Organisation estimates that one third of the global population is zinc-deficient.
In the UK this may include children and teenagers eating a poor diet, pregnant women and elderly people. And experts estimate many of us only get half the recommended 15mg a day.
'Lack of zinc is linked to wide-ranging health problems, including impaired immunity and fertility,' says Professor John Beattie, of the University of Aberdeen. 'It may even encourage the development of heart disease.'
So just why is zinc so important and what can you do to optimise your levels of this important mineral?
Studies at Wayne State University, Michigan, show that the mineral is essential for the normal development and function of immune cells. It also plays a critical role in cellular reproduction, growth and development.
Patrick Holford, author of The New Optimum Nutrition Bible, says the mineral is needed to build muscle and it is essential that pregnant women and children get enough. Deficiency in a growing child not only impairs growth, it leads to weak immunity, poor brain development and dry, unhealthy skin.
Zinc acts like an antioxidant, preventing damage to cell membranes and other tissues, say researchers at the University of Florida. It repairs DNA, molecules that house our genetic code, and so helps slow the ageing process.
You can obtain the recommended daily dose of zinc from a single oyster, or a 200g piece of beef steak. A 250g chicken fillet will contain 7.5mg, and 100g of almonds and peanuts has 2mg.
'The richest food sources come from seafood and meat, so vegetarians are most at risk of deficiency,' says Holford.
You can boost zinc levels by cutting down on alcohol and smoking, and by reducing stress levels. Vegetarians should also be aware that cereals contain chemicals called phytates which block zinc absorption. They should eat plenty of nuts, seeds and whole grains, all of which are good plant sources of zinc. Iron supplements also hinder zinc absorption. source: dailymail.com