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Incorporating zinc-rich foods into the diet is essential for maintaining overall health and preventing deficiencies. Oysters, biofortified wheat, milk, high-zinc rice, and zinc-rich food supplements are excellent sources of zinc that offer various health benefits. Ongoing research continues to explore the optimal ways to enhance zinc intake and its impact on health, particularly in vulnerable populations.
Zinc is an essential mineral that plays a crucial role in various bodily functions, including immune response, DNA synthesis, and cell division. It is also vital for proper growth and development during pregnancy, childhood, and adolescence. This article explores various foods high in zinc and their health benefits, supported by recent research findings.
Zinc-Rich Foods
Oysters
Oysters are one of the richest sources of zinc. A study demonstrated that consuming zinc-rich oysters, along with zinc-yeast and astaxanthin-enriched food, significantly improved sleep efficiency and reduced the time necessary to fall asleep in healthy individuals1. This highlights the potential benefits of including oysters in the diet for better sleep quality.
Biofortified Wheat
Biofortification of staple crops like wheat is a sustainable strategy to combat zinc deficiency. Research has shown that high zinc biofortified wheat can improve micronutrient status and reduce morbidity among preschool children and women2. This approach is particularly beneficial in regions where zinc deficiency is prevalent.
Milk
Milk is another excellent source of zinc. Studies have indicated that milk enhances zinc absorption from high-phytate foods like rice, making it a valuable addition to diets that rely heavily on grains3. The absorption-enhancing properties of milk are not affected by thermal processing, making it a versatile option for zinc intake.
High-Zinc Rice
High-zinc rice is another biofortified food that can help improve zinc intake. Although a study found no significant difference in total absorbed zinc between conventional rice and high-zinc rice among Bangladeshi preschool children, the potential for biofortified rice to contribute to zinc intake remains promising4.
Zinc and Micronutrient-Rich Food Supplements
Food supplements prepared using zinc- and micronutrient-rich foods have been shown to improve zinc and vitamin A status in adolescent girls. These supplements can significantly increase plasma levels of zinc and other essential nutrients, reducing the prevalence of deficiencies5.
Health Benefits of Zinc-Rich Foods
Improved Immune Function
Zinc is crucial for maintaining a healthy immune system. In Pakistan, a study protocol for a randomized controlled trial aims to assess the impact of consuming flour made from biofortified wheat on zinc status and immune function in women6. This research underscores the importance of zinc in supporting immune health, especially in low-resource settings.
Gut Health
High dietary zinc feeding has been linked to improved gut health in swine, although it also promotes the persistence of multi-resistant E. coli in the gut7. This finding suggests that while zinc is beneficial for gut health, its use should be carefully managed to avoid adverse effects.
Ulcerative Colitis Management
Zinc intake, combined with a diet rich in n-3 fatty acids, has been shown to induce clinical remission in patients with mild active ulcerative colitis. This dietary approach can significantly reduce disease activity and improve overall health outcomes8.
Child Growth and Development
Zinc supplementation has been associated with decreased morbidity from infections and increased growth in children. However, a study comparing zinc delivered in fortified food versus a liquid supplement found no significant differences in growth or morbidity, suggesting that the form of zinc supplementation may influence its effectiveness9.