This week’s nutrient feature: Zinc

 

True Food menu items this week that are a food-first source of zinc:

Oxbow beef shanks (French onion soup)

Cheddar cheese (Mac ‘n cheese)

Pumpkin seeds (Taste of the woods salad)

Spinach (Taste of the woods salad)

Porcini mushrooms (Taste of the woods salad)

 

The micromineral zinc has been recommended as one of the primary nutrients to prioritize during our current health pandemic as it is essential for optimal immune system function. Because no functional stores of zinc exist in our body (only a small amount is locked in muscle, spleen, bone marrow, liver, and enzyme complexes), it is necessary to find food-first sources of zinc to include in our diets every day. Zinc is best absorbed from animal food sources due to the absence of phytates (see below) and the presence of sulfur-containing amino acids that improve zinc absorption.

 

Zinc is a major part of hundreds of enzyme reactions in the body. Enzymes are biological molecules that speed up the rate of virtually all of the chemical reactions that take place within our cells. They are vital for life and serve a wide range of important functions in the body.

 

Functions of zinc in the body:

·      Essential for the production of stomach acid

·      Important for the synthesis of cholesterol, fats, and proteins

·      Regulates the release of vitamin A from the liver

·      Critical for cell growth and cellular DNA replication

·      Essential for protein synthesis, as well as skin and bone integrity

·      Necessary for a healthy prostate

·      Optimal immune system function

·      Essential cofactor in essential fatty acid metabolism and synthesis

·      Needed for taste perception

·      Detoxification

·      Bone remodeling

·      Tooth structure

·      Thyroid hormone conversion

·      Fertility

·      Digestion

·      Blood sugar regulation

 

What depletes zinc in the body?

·      Stress

·      Refined carbohydrates

·      Coffee and other caffeinated beverages

·      Alcohol

·      Sexual activity (in men)

 

It is important to note that zinc requires adequate stomach acid for absorption. Individuals taking protein pump inhibitors (PPIs) or relying on Tums and acid-blockers may want to reach out to their primary care or functional practitioner to assess whether or not their zinc status is optimal for their individual health needs. An easy way to begin to optimize your stomach acid is to make sure you are eating in a parasympathetic nervous system state, also known as “rest and digest”. Digestion and the production of gastric juices is a parasympathetic process, therefore, eating in a stressed-out sympathetic state turns off your digestive fire, and naturally, the ability to produce sufficient stomach acid.

What are some food-first ways to get more zinc in your diet?

·      Lamb

·      Grass fed beef

·      Pork

·      Hemp seeds

·      Sunflower seeds

·      Chickpeas (soaked/sprouted)

·      Cocoa powder

·      Cashews

·      Soaked and sprouted grains

·      Yogurt

·      Ricotta

·      Mushrooms

·      Avocado

·      Chicken

·      Sardines

·      Organ meats

·      Almonds

·      Potatoes

·      Oats

·      Turkey

·      Swiss chard

 

I encourage you all to get creative in your kitchen and try to add in some zinc-rich foods into your meal planning. Keep an eye on the weekly-changing menu from True Food Missoula for future meals that contain this superstar nutrient!

Please note, this information is for education and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. If you are interested in learning more about assessing your individual zinc status and how to best incorporate this micromineral into your diet please visit with your licensed health care practitioner.

 

Resources:

Ballantyne, S. (2017). Paleo principles: The science behind the paleo template, step-by-step guides, meal plans, and 200 healthy & delicious recipes for real life. Las Vegas, NV: Victory Belt Publishing, Inc.

 

Farrell, C. P., Morgan, M., Rudolph, D. S., Hwang, A., Albert, N. E., Valenzano, M. C., Wang, X., Mercogliano, G., & Mullin, J. M. (2011). Proton Pump Inhibitors Interfere With Zinc Absorption and Zinc Body Stores. Gastroenterology research, 4(6), 243–251. https://doi.org/10.4021/gr379w

 

Luo, Y., & Xie, W. (2014). Effect of soaking and sprouting on iron and zinc availability in green and white faba bean (Vicia faba L.). Journal of food science and technology, 51(12), 3970–3976. https://doi.org/10.1007/s13197-012-0921-7

 

Nutritional Therapy Association (n.d.). Mineral Balance. Nutritional Therapy Association Student Guide, 24- 28.

 

Ruggeri, C. (2020, April 3). Top 15 Foods High in Zinc and Their Health Benefits. Retrieved from https://draxe.com/nutrition/foods-high-in-zinc/

 

Trescott, M. (2019). The nutrient-dense kitchen: 125 autoimmune paleo recipes for deep healing and vibrant