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26 Mar, 2011

Natural Ways of Boosting Dietary Zinc

Posted by: BeeZee In: Diet

natural ways of boosting dietary zinc

With the right natural sources of zinc, you do not need to spend money on supplements or pills. Since zinc is essential to produce enzymes, boost immunity and maintain a normal, healthy body individuals should be aware of the importance of zinc and include it in their daily meals. The following are the main sources of zinc that can be taken by all regardless of age, sex or health condition.

Meat Sources

Zinc is known to be more present in animal products than in plants or vegetable products. The richest source of dietary zinc is oysters, containing more zinc by weight, followed by beef, pork, lamb and other red meats. Poultry such as chicken and turkey, as well as fish and sea foods like salmon, crabs, lobsters and clams are good sources of zinc. Additionally, products such as eggs and milk contain zinc.

Plant Sources

Nuts, beans, peas, potatoes and cereals are sources of zinc which allows vegetarians and individuals with meat and sea food allergies to get their share of the mineral. It is worth noting here that cereals like corn, wheat and rice are best consumed in the whole grain version. Most of the zinc in cereals is contained in the husks which is lost when the grains are processed.

Incorporating in the Diet

Before adding zinc to your diet, it is important to know that vegetarians, pregnant women and nursing mothers and individuals over 50 years require more zinc in their bodies. If you fall into any of these categories, you may need to put a bit more effort in increasing the zinc content in your diet.

For other individuals, the recommended daily allowance for zinc is around 11mg for men and 8 mg for women. Children also need zinc in their diet. The recommended daily allowance for infants is 3 mg. On the other hand, the recommended daily allowance for 4 to 8 and 9 to 13 year old children is 5 and 8 mg respectively.

The best way to add zinc is simply to eat sufficient quantities f zinc daily. There are a variety of sources as indicated above such that every meal, from breakfast to dinner and snacks in between, can contain some zinc. Breakfast cereals made from whole products are a start or opt to eat bread and cakes made from whole wheat accompanied by a glass of milk.

Lunches and dinners can easily include meat and poultry, whether prepared at home or eaten at a restaurant. Remember to include healthy vegetables and fruits that balance the diet even though they are not very good sources of zinc. As for snacks, a packet of assorted nuts are a great healthy bite between meals.

A consistent balanced diet contains enough zinc for the body, so there is no risk of zinc deficiency or excess in your system. Prepare food properly to prevent the loss of zinc. Get the recommended amount of healthy oils to help absorb zinc in your diet.

Author Byline: This is a guest post contributed by Haliyma, a professional writer based in NY. She regularly publishes nutrition articles, covering topics such as protein rich foods.

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