There are many benefits to taking zinc, including its antioxidant properties, its effectiveness in improving hair and skin, and its ability to boost immunity.
In this article, we will explain the function of zinc, why it is important to actively consume it, and foods that are high in zinc.
We will also explain the appropriate amount of zinc to consume and how to consume it efficiently, so be sure to keep it in mind when eating.

What is Zinc?

Zinc is one of the minerals that make up the body.
It is widely distributed in the body and is mainly found in skeletal muscle, bone, skin, liver, brain and kidney.
It is classified as an essential mineral that cannot be produced in the body, and is one of the ingredients for which active intake is recommended.

Since zinc is involved as a component of various enzymes in the body, it is said that symptoms caused by zinc deficiency or excess intake affect the entire body.

Zinc has functions such as protecting the skin, promoting physical growth, and preventing diabetes, making it essential for maintaining good health.
Consciously incorporate zinc into your daily diet to prevent and improve skin problems and improve your physical and mental health.

Foods High in Zinc

Zinc is found in a variety of foods, including seafood, meat, vegetables, and beans, so if you are conscious of it, you can get the necessary amount from your daily diet.
From here on, we will introduce some representative foods that are high in zinc. If you feel that you are lacking zinc, try to be conscious of your diet.

● seafood
Zinc is found in large amounts in seafood, especially oysters, which are well known for being rich in zinc.
In addition, it is easier to store oysters in cans than raw oysters, and they can be easily incorporated into your daily meals. In addition to oysters, fish such as anchovies, folded sardines, and sand lances are also rich in zinc.

If you want to get high-quality protein and zinc at the same time, seafood is a good choice.

● meat
Zinc can also be obtained from meat.
Beef and pork are said to have more zinc than chicken, and the amount varies depending on the cut. Pork liver and thigh meat contain a lot of zinc, so if you want to get enough zinc, pay attention to not only the type of meat but also the cut.

If you're looking for meat that's high in zinc and easy to use in cooking, we recommend ground beef or beef rump.

You can also get it from processed meats such as beef jerky and smoked liver.
If you want to get zinc from your diet, it's a good idea to pay attention to the type and cut of meat you eat.

● Seaweed
Some people may be limiting their intake of animal products. In that case, it is recommended that you include seaweed in your diet to get zinc.

Among seaweeds, seaweeds that are rich in zinc include dried seaweed, wakame (dried seaweed and plank seaweed), and amano-nori. Amano-nori in particular contains a lot of zinc even when processed into various forms such as starched seaweed, seasoned seaweed, and roasted seaweed.

Seaweed is low in calories and can be used in a variety of dishes, making it an ingredient you should incorporate into your daily diet.

● Vegetables
Some vegetables also contain zinc.
Typical vegetables that are high in zinc include wild plants such as bracken, fern, dried daikon radish, shiso, and bamboo shoots.

However, the amount of zinc contained in one serving of vegetables is not as high as that of animal foods, so it is best to combine them with meat or seafood.
In addition, the amount of minerals that dissolves increases when cooking with water, so the amount you can ingest varies depending on the cooking and processing method. For this reason, we recommend baking or steaming in the microwave rather than boiling, and cooking methods that allow you to eat the broth rather than discarding it.

● beans
Beans, like vegetables, are plant-based foods that are relatively rich in zinc. Typical beans that are rich in zinc include edamame, soybeans, broad beans, and peas. In addition, processed soybean products such as natto and tofu are also rich in zinc. If you don't like eating whole beans, you may want to try incorporating these processed products into your diet.

● Seeds and nuts
Zinc is also found in plant seeds and fruits. Typical examples are pumpkin seeds, sesame seeds, and nuts. Nuts in particular can help you maintain a healthy diet if you eat them instead of snacks.
However, be careful not to eat too much as it is high in fat.
Additionally, fresh matsutake and dried asa are also plant-based foods that contain relatively high amounts of zinc.

● others
In addition to the above, you can also get zinc from eggs and dairy products. All types of eggs, including chicken eggs, quail eggs, and silkie eggs, contain zinc, and it is particularly abundant in the yolks of chicken eggs.
Cheese is also a good source of zinc.

Natural and processed cheeses are easy to incorporate into meals and snacks, making them an easy way to get zinc. Different types of cheese have different amounts of zinc, with Parmesan and Edam cheeses containing high amounts of zinc.

Recommended zinc intake

The amount of zinc you need each day varies depending on your age and gender.
Also, taking too much zinc can cause stomach upset and anemia, so it is important not to exceed the recommended intake limit.

The differences in daily required and acceptable intake amounts by age and gender are shown in the table below.



・Ministry of Health, Labour and Welfare (https://www.ejim.ncgg.go.jp/public/overseas/c03/12.html)

Tips for taking zinc

It is not always enough to take the required amount of zinc by itself. The absorption rate can be improved or decreased depending on the food you combine it with. Here are two points to keep in mind when taking zinc.

● Take with ingredients that aid absorption
Animal protein, citric acid, vitamin C, etc. are said to help with zinc absorption.
Therefore, if you consciously eat seafood that is rich in both zinc and high-quality protein, or combine meat that is rich in zinc with vegetables that are rich in vitamins, you can get the nutrients you need without waste. Keep this in mind when cooking and shopping every day.

● Be aware of nutrients that are blocked from absorption
Some ingredients inhibit the absorption of zinc or promote its consumption in the body. When you consume alcohol, a large amount of zinc is consumed and excreted in the body, so try to consume more zinc than usual when drinking alcohol.

Dietary fiber and phytic acid contained in plant-based foods, and tannins contained in coffee and tea are said to inhibit zinc absorption. The same goes for polyphosphate, which is used as a food additive. If you are experiencing symptoms of zinc deficiency even though you are eating foods that contain zinc, check to see if you are eating the right foods.

summary

Zinc is an essential nutrient for promoting growth and maintaining the immune system.
A deficiency can have a negative impact on your health, so be sure to get the necessary amount in your daily diet.
In addition to eating foods rich in zinc, it is also important to combine them with foods that contain ingredients that help zinc absorption.
At the same time, make sure you are not consuming too much of any ingredients that inhibit zinc absorption.

Supervisor

Rumi Sato
Fujisaki Medical Clinic

Deputy Director After graduating from Kurume University School of Medicine in 2002, he worked as a medical intern at Kurume University Hospital.
He currently works in the respiratory, infectious disease, and allergy departments at a hospital affiliated with the university, and will become vice director of Fujisaki Medical Clinic in October 2023.
Doctor of Medicine, Certified by the Japanese Society of Internal Medicine and Specialist in General Internal Medicine, Respiratory Specialist and Supervisor of the Japanese Respiratory Society,
He is an infectious disease specialist and instructor at the Japanese Society of Infectious Diseases, an antibacterial chemotherapy certified physician and instructor at the Japanese Society of Chemotherapy, a tuberculosis and mycobacterial disease certified physician and instructor at the Japanese Society of Tuberculosis and Nontuberculous Mycobacterial Diseases, and an allergy specialist at the Japanese Society of Allergology.

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