Zinc is the second most abundant mineral in our bodies, after iron. Our bodies can’t produce it, they can only store a bit of it in our muscles and bones. This is why it’s important to get a constant supply of zinc from our diet.
What does zinc do, anyway?
- it strengthens our immune system
- it gives us great hair, skin and nails
- helps with testosterone and progesterone production (read: fertility)
- keeps our gut healthy
Zinc and fertility
Your hidden weapon for a successful pregnancy journey is zinc. It facilitates communication between your ovaries and the rest of your body, allowing you to release an egg and maybe conceive. Additionally, zinc ensures that your eggs are robust and prepared for fertilization. Zinc acts as a super hero during pregnancy by promoting placenta development and lowering the chance of issues like miscarriages and low baby weight. Keep in mind that foods high in iron are frequently also high in zinc, so eat plenty to maintain your fertility!
Factors that decrease Zinc levels
Low zinc levels are a problem for both men and women for a variety of reasons. One important factor is stress, which can cause a magnesium shortfall and a subsequent zinc deficiency as the body depletes zinc to make up for a lack of magnesium. Additionally, being pregnant, drinking, being on a non-balanced vegan or vegetarian diet (which include foods low in zinc absorption), suffering from infections, inflammation, inflammatory bowel disease, chronic diarrhea, exposure to heavy metals, particularly mercury, bariatric surgery, excessive iron supplementation (note: heme iron from food doesn’t hinder absorption), excessive calcium supplementation, and specific medications (like antibiotics or diuretics) can all lower zinc levels.
Now let’s see how we can replenish our bodies with Zinc!
Foods High in Zinc for Your Health
Animal proteins are the best option if you want to increase your zinc consumption, with oysters, beef, beef liver, pork, and turkey topping the list. It’s easy to meet or exceed the recommended daily quantities of zinc (8mg for women and 11mg for men) with food, thus this is my favorite starting point for maximizing zinc levels. In addition, appetizing choices like blue crab, chickpeas & lentils (for the vegan and vegetarian people out there!), chicken, eggs, shrimp and sardines can help you diversify your zinc consumption. Enjoy the advantages of these meals for your health while maintaining healthy zinc levels!
What’s your favorite food rich in zinc? Let me know in the comments!
The information provided in this blog post is for educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The author of this blog post does not assume any responsibility or liability for any consequences resulting directly or indirectly from the use of the information provided. It is important to check with your healthcare provider before making any changes to your diet or supplement regimen.
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