Zinc is a powerful mineral that’s needed for a healthy immune system, along with helping your hormones, thyroid and blood sugar function properly. It assists in the breakdown of carbohydrates for energy and also assists with testosterone and insulin function in the body. Since zinc is a protective mineral, it also combats poor skin and nail health.
But what zinc is most known for is its popular benefit of warding off colds and other illnesses people tend to develop during the colder months. Zinc fights off free radicals that can lead to sickness and offers overall immune system benefits throughout the body. What’s even better is that zinc is found abundantly in many plant-based foods that provide even more anti-inflammatory benefits on their own, making it easy to get what your body needs to stay healthy.
Zinc is especially important for a healthy metabolism too, so unless you’re looking to want to slow down anytime soon, don’t skip these important sources of zinc below. Also, be sure to try some of our recipes rich in zinc and learn more about this amazing mineral.
Zinc is an important mineral needed for healthy immune function and regulation of hormones within the cells. It also plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Zinc is easy to find in a plant-based diet since many whole foods are rich in this essential mineral. It is the second most abundant mineral in the human body aside from iron
Zinc can help prevent the common cold to even more serious types of illness. It can also even help clear up acne and reduce inflammation. For those suffering estrogen dominance, essential zinc intake also balances testosterone and estrogen in the body to bring hormones back into balance. It prevents delayed wound healing that could lead to infection and also stimulates the growth of cells to produce healthy skin, hair, and nails. Zinc even helps your body be able to smell and taste as it affects the major sensory organs of the body.
RECOMMENDED DAILY INTAKE
Zinc requirements vary between age, current health status, and past health history. However, adult men and women over the age of 18 years old should aim for at least 8 milligrams per day, with men needing more around 11 milligrams.
A meat-heavy diet is well-known to provide a large amount of zinc, but it’s unnecessary since plants are abundant in this essential mineral as well. Your body can full absorb zinc from plants just as it can any animal product. The best dietary sources of zinc include:
- whole grains (including corn)
- legumes (including green peas)
- fortified nutritional yeast
- green beans
RECIPES WITH ZINC
- Carrot Cake Oatmeal with Ginger Spiced Cashew Cream
- Cacao Maca Energizing Smoothie
- Raw Cacao Truffles
- Almond Cacao Cookies with Salted Maca Caramel
- Hemp Seed, Oat, Cacao Nib, and Dried Cherry Cookies
- Quinoa and White Bean Burger
- Zucchini and Corn Veggie Burgers
- Raw Vegan Tomato Cucumber Sandwich on Onion Corn Bread
- Gingery Maple Glazed Tempeh on Baby Greens Salad
- Carrot Miso Soup
If you choose to do so, there are many vegan sources of zinc supplements you can purchase or vegan multivitamins, or you can simply purchase whole food sources as seen below:
- Plant-based Nutrition 101: Protein
- Plant-based Nutrition 101: Healthy Fats
- Plant-based Nutrition 101: Complex Carbs/Fiber
- Plant-based Nutrition 101: Vitamin A
- Plant-based Nutrition 101: B Vitamins
- Plant-based Nutrition 101: Vitamin C
- Plant-based Nutrition 101: Vitamin D
- Plant-Based Nutrition 101: Vitamin E
- Plant-based Nutrition 101: Vitamin K
- Plant-based Nutrition 101: Calcium
- Plant-based Nutrition 101: Iron
- Plant-based Nutrition 101: Magnesium
- Plant-based Nutrition 101: Zinc(CURRENT PAGE)
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