What vegetables contain zinc?

Did you know that nutritious vegetables like mushrooms, spinach, broccoli, kale, and garlic contain zinc, as well as other vital vitamins and minerals? One cup of sliced raw mushrooms contains 0.36 mg of zinc, according to the USDA. Kale offers roughly the same amount (0.3 mg) in 1 cooked cup.

everydayhealth.com - 10 Best Food Sources of Zinc - Everyday Health

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Do you like oysters? Eat them and you'll do your immune system a favor. Did you know that a healthy amount of zinc in your diet has been linked to an improved immune system and faster wound healing? The benefits of getting enough zinc don’t stop there.

Research has also found that zinc may help in these situations:

Shorten the common cold. When taken as an over-the-counter supplement, zinc reduced the severity and duration of the common cold, reported a meta-analysis. A systematic review published in July 2020 in The American Society of Tropical Medicine and Hygiene found that zinc supplementation could potentially reduce the length of the common cold by 2.25 days. Fend off heart disease. In a preliminary lab study published in July 2015 in the Journal of Biological Chemistry, researchers found that zinc may play an important role in regulating the heartbeat — a potential advancement in the fight against arrhythmia-related heart failure. For the study, scientists used cardiac tissue from sheep hearts when observing these benefits, so more research in humans is needed before it’s clear that eating foods with zinc would produce these results for people. Another study, published in May 2020 in Lipids in Health and Disease, found that supplementing with zinc and magnesium for 12 weeks helped people with type 2 diabetes and coronary heart disease decrease insulin and fasting blood sugar levels and increase HDL (“good”) cholesterol, though the study was small, with only 60 participants, and the study authors noted that more research is needed. Treat hypothyroidism. Researchers have observed that zinc positively affected thyroid function in a study published online in 2015 in the Journal of the American College of Nutrition of a small group of overweight women with hypothyroidism. Improve eye health. Specifically, supplemental zinc may help slow the progression of age-related macular degeneration, according to the National Institutes of Health (NIH). Support wound healing. As mentioned, zinc may aid the healing of wounds by reducing inflammation and activating immune cells at the area of injury, per research cited in an article published in January 2018 in Nutrients.

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RELATED: 8 Ways to Keep Your Immune System Healthy

Another hot topic: zinc’s effect on COVID-19. The data is inconclusive at this point, according to the NIH. But it seems that being deficient in zinc could worsen symptoms if you do test positive for COVID-19. A small study published in November 2020 in the International Journal of Infectious Diseases found that a significant number of people with COVID-19 were also deficient in zinc and that the zinc-deficient individuals developed more complications than those who were not deficient in the mineral. That said, more studies are needed to know the true relationship between zinc deficiency and COVID-19. Unfortunately, it seems that starting to take zinc once you’re diagnosed won’t help. According to a trial published in February 2021 in JAMA Network Open, supplementing with zinc did not lessen COVID-19 symptoms among patients who’d been diagnosed. RELATED: Study Shows Some Vitamins and Supplements Linked to Reduced Risk of COVID-19 in Women

How Much Zinc Should You Take to See Benefits?

Zinc is an essential trace mineral, which means our bodies need only a small amount of it to maintain good health, according to MedlinePlus. The NIH sets the recommended dietary allowance at 8 milligrams (mg) for adult women and 11 mg for adult men. While only a small amount may be needed, don’t underestimate the power of this mighty mineral. Here are 10 foods that can help you hit your zinc quota every day.

everydayhealth.com - 10 Best Food Sources of Zinc - Everyday Health

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