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Zinc Rich Foods - Lovelife and Zinc
At the end of the day, and more often than we’d care to admit, the lure of relaxing in front of the TV far outstrips the desire to spend a passionate evening with our partner. But, start including more zinc-rich foods in your diet now and that needn’t be the case.
Zinc is a mineral present in every cell of the body and is essential to the immune system, the metabolism, pancreatic function and a healthy sex life. Signs of a deficiency include fatigue, decreased alertness, poor hair condition, susceptibility to infection and a loss of taste, smell, and libido.
Zinc is vital to men because it is found in particularly high concentrations in the prostrate gland and semen. It regulates sperm production, increases testosterone and is useful in treating premature ejaculation.
Zinc Rich Foods: Why Do We Need More Zinc In The Diet?
Although zinc is widely found in food, only about 20% of it is absorbed by the body because the gastrointestinal tract does not absorb all of the available zinc. Add this to the fact that cooking decreases the quantity of zinc in food, that alcohol destroys this precious mineral, and refined carbohydrates, (white bread, pasta and rice) do not contain any zinc whatsoever, it becomes apparent why we need to become aware of zinc-rich foods and add more to our diets.
Zinc Rich Foods: Cockles & Mussels
All types of shellfish contain large quantities of zinc, be they cockles, mussels, crabs, prawns, scallops or oysters. Oysters contain more zinc per serving than any other food and because part of the delicacy is to eat them raw, it’s clear why their aphrodisiac properties have been prized for thousand of years, and why Roman Emperors would pay an equivalent weight of gold for them!
Zinc Rich Foods: Meat, Liver & Cheese
Red meat, poultry and cheese are good sources of zinc, although they aren’t necessarily the healthiest options. Liver is particularly high in zinc so if you’re a fan of liver and fried onions, start adding it to the menu. Remember that a high fat meal will make you feel sluggish and diminish libido so serve with lightly steamed vegetables or a healthy salad.
Zinc Rich Fruit & Vegetables
High zinc vegetables include avocado, olives, squash, sweet potatoes, cauliflower, onion, artichoke, lettuce, tomatoes, cucumber, spinach, radish and peas. Zinc rich fruit includes blackberries, kiwi fruit, strawberries, bananas and peaches. Eat at least one large salad based meal a day, topped with some fish, meat or cheese and your well on your way to a zinc-full diet.
Zinc Rich Foods: Nuts & Seeds
All nuts and seeds have some zinc in them but pumpkin seeds, sunflower seeds, cashew, pine nuts, brazil nuts, almonds and walnuts contain greater amounts. Dry-fry them over a medium heat (also known as toasting) and sprinkle over salads, porridge and roast vegetables, or use to coat chicken breasts or salmon fillets before cooking.
Zinc Rich Foods: Pulses
Lima beans, soya beans (including tofu products), chickpeas (including hummus and falafel), kidney beans and even baked beans are high in zinc so eat in abundance, although it might be wise to leave them off the menu on Valentine’s Day!
Should You Supplement?
Food decreases the absorption of zinc supplements so if you decide to take them, do so one hour before meals or two hours after. However, if you eat a diet packed full of fresh products, a supplement shouldn’t be necessary. Since meat and fish products are the best foods from which to obtain zinc, vegetarians may need extra, but always talk to your GP first.
The recommended daily allowance is 15mg, going up to 30mg in therapeutic doses. Large quantities of zinc are toxic so as usual, always check with your GP first.