Team Vitamineule
1. Which plant foods contain zinc?
Zinc is an essential trace mineral found in many plant foods and is essential for numerous biological functions in the body. It plays a key role in the immune system, cell division, wound healing and protein synthesis. Plant sources of zinc are especially important for vegetarians and vegans as they avoid animal products, which are usually rich in this mineral. Below is a detailed overview of plant foods that contain zinc. Whole grains such as oats, quinoa, brown rice and wheat are good sources of zinc. The zinc content in these foods can vary, but they contribute significantly to zinc intake. Whole grains also contain phytic acid, which can inhibit zinc absorption, but soaking, sprouting or fermenting can reduce this effect. Legumes such as lentils, chickpeas, beans and peas are also rich in zinc. They are also an excellent source of protein and provide fiber, which is important for healthy digestion. Again, phytic acid can affect the bioavailability of zinc, but proper preparation methods can mitigate this effect. Nuts and seeds are excellent sources of zinc. Pumpkin seeds, sesame seeds, hemp seeds, chia seeds and sunflower seeds in particular contain high amounts of zinc. Almonds, walnuts and cashews are also good sources. These foods are not only rich in zinc, but also in healthy fats, proteins and other important nutrients. Some vegetables also contain zinc, although in smaller amounts compared to nuts and seeds. Spinach, kale, mushrooms, broccoli and Brussels sprouts are examples of vegetables that provide zinc. Mushrooms in particular, such as shiitake mushrooms, have a higher zinc content. Dried fruits such as prunes, apricots and figs also contain zinc. These can serve as a healthy snack or be used in various dishes to increase zinc levels. In addition to the whole grains already mentioned, there are also pseudo-grains such as quinoa, amaranth and buckwheat that are a good source of zinc. These are a valuable alternative to traditional grains, especially for people with gluten intolerance. Soy products such as tofu, tempeh and edamame are also rich in zinc. They provide a good source of protein and are versatile in preparation. Tempeh, which is made through fermentation, has the advantage of increasing zinc bioavailability, as fermentation breaks down phytic acid. Certain types of seaweed such as nori, spirulina and chlorella also contain zinc. Seaweed is also rich in many other nutrients and makes a good addition to a plant-based diet. Some spices and herbs also contain small amounts of zinc. This includes parsley, basil, coriander and thyme. While they are usually used in small amounts, they can still contribute to zinc intake, especially if consumed regularly.
2. The daily requirement of zinc
Zinc is an essential trace element that performs a variety of functions in the human body. It plays a key role in cell division, growth, wound healing and the immune system. Since the body cannot produce or store zinc itself, it must be regularly ingested through food. The daily requirement for zinc varies depending on age, gender and living conditions. For adults, the German Nutrition Society (DGE) recommends a daily intake of around 10 mg for men and 7 mg for women. Pregnant and breastfeeding women have an increased need because they have to care not only for themselves but also for the growth and development of their child. Pregnant women should therefore consume around 10 mg and breastfeeding women around 11 mg of zinc per day. Zinc is found in a wide variety of foods, making it relatively easy to meet daily requirements through a balanced diet. Animal products such as meat, especially red meat and offal, and seafood such as oysters, which are considered one of the best sources of zinc, are particularly rich in zinc. Dairy products and eggs also contribute to zinc supply. Plant sources such as whole grains, legumes, nuts and seeds also contain zinc, but bioavailability from plant sources is often lower than from animal products. This is because plant foods can contain phytates, which inhibit the absorption of zinc in the intestine. The functions of zinc in the body are diverse. It is a component of over 300 enzymes and is therefore involved in numerous biochemical processes. Zinc contributes to the normal function of the immune system by promoting the development and activation of T lymphocytes. It also plays a role in the synthesis of proteins and DNA, making it essential for cell growth and division. Zinc is also important for skin health as it supports wound healing and has anti-inflammatory properties. Zinc deficiency can cause significant health problems. Symptoms of zinc deficiency include growth retardation in children, hair loss, diarrhea, eye and skin lesions, and weakened immune function, which leads to increased susceptibility to infections. In severe cases, zinc deficiency can lead to delayed wound healing and impaired taste and smell perception. However, it is also possible to consume too much zinc, which can have toxic effects. Excessive zinc intake, usually through supplements, can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea and headaches. In the long term, excess zinc can impair the absorption of other minerals such as copper, thus leading to a deficiency of these substances. To optimally meet zinc requirements, it is advisable to follow a balanced diet that includes both animal and plant sources of zinc. For people with special dietary needs or health problems that could affect zinc absorption, it may be useful to seek advice from a nutritionist or doctor. Overall, zinc is an essential nutrient for health and well-being. By consciously choosing zinc-rich foods and eating a balanced diet, daily requirements can usually be met without any problems, which helps support many vital body functions.
3. The properties of zinc
Zinc is a chemical element with the symbol Zn and atomic number 30. It is a transition metal and is the fourth most abundant metal in the Earth's crust. Zinc is a bluish-white, lustrous metal that is relatively brittle in its pure form but becomes ductile at higher temperatures. It is known for its versatile chemical and physical properties that make it indispensable in many industrial and biological applications. One of zinc's outstanding properties is its resistance to corrosion. Zinc forms a protective layer of zinc oxide or zinc carbonate when exposed to the atmosphere, which protects it from further oxidation. This property is used extensively in galvanization, which involves applying a thin layer of zinc to steel or iron to prevent corrosion. This is especially important in the construction and automotive industries, where zinc coatings significantly extend the life of steel structures and vehicle parts. Zinc also has good alloying properties. It is often alloyed with other metals such as copper, aluminum, and magnesium to produce materials such as brass and zamak. These alloys combine the corrosion resistance of zinc with the strength and workability of the other metals and are used in a wide range of applications, from coins and jewelry to machine components and musical instruments. In biology, zinc plays an essential role. It is a trace element that is essential to human life. Zinc is a component of hundreds of enzymes and proteins involved in many biological processes, including DNA synthesis, cell division, and protein synthesis. A deficiency in zinc can lead to stunted growth, weakened immune systems, and various other health problems, so getting enough zinc through the diet or supplements is important. Zinc also has antioxidant properties that can help protect cells from free radical damage. This property is used in the medical and cosmetic industries, where zinc is included in skin care products, sunscreens, and dietary supplements. Zinc oxide, a compound of zinc, is often used in creams and ointments to treat skin irritations and wounds. In chemistry, zinc is a moderately reactive metal. It reacts with acids to release hydrogen and form zinc salts. With bases, it forms zincates, which are used in various chemical syntheses and industrial processes. Zinc also reacts with nonmetals such as oxygen and sulfur to form oxides and sulfides, which are important in chemistry and materials science. In electronics, zinc is used in batteries due to its electrical properties. The zinc-carbon battery, one of the oldest and most widely used battery types, uses the electrochemical properties of zinc to store and provide electrical energy. Modern applications also include zinc-air batteries, which are used in hearing aids and other portable devices. In summary, zinc is a versatile and indispensable element that plays an important role in many areas of daily life and industry. Its corrosion resistance, alloying ability, biological importance and chemical reactivity make it a valuable material with diverse applications.
4. Zinc in the form of dietary supplements
If you want to increase a low zinc level with a dietary supplement, you should definitely pay attention to the form of the active ingredient and its origin. Zinc capsules are particularly suitable for increasing zinc levels. They are very well tolerated and are utilized by the body to a high degree. The preparation should also not contain any chemical additives such as microcrystalline cellulose. If you buy a preparation from Germany, you can be sure that the product has been produced safely and is of high quality.
Our recommendation:
Vitamineule® Zinc Capsules
In our online shop you will find our zinc capsules from Vitamineule®, which are completely free of artificial additives. Vitamineule® zinc capsules contain 25 mg of zinc from zinc bisglycinate per capsule. Each can contains 90 capsules. In addition to fast and free shipping, we offer a voluntary six-month return guarantee for all products.
5. Conclusion: Which plant foods contain zinc?
Zinc is an essential mineral found in various plant foods. The best plant sources include legumes such as chickpeas, lentils and beans, which provide not only zinc but also other important nutrients. Nuts and seeds, especially pumpkin seeds, sesame seeds, cashews and almonds, are also rich in zinc. Whole grains such as oatmeal, quinoa and whole wheat bread also contribute to zinc absorption. Vegetables such as spinach, kale and mushrooms supplement zinc supply. Despite these diverse sources, the bioavailability of zinc from plant foods may be limited due to the content of phytates, which can inhibit the absorption of zinc. Therefore, it may be beneficial to take zinc in the form of supplements. Supplements offer a targeted and effective way to meet zinc needs and prevent deficiencies, especially for people with special dietary needs or a predominantly plant-based diet.