Zinc: What foods contain it and how to prevent a deficiency?
- Reading time: 9 min.
An important mineral for athletes is zinc. Among other things, zinc contributes to normal hormone levels. Better said: Zinc contributes to the maintenance of normal testosterone levels in your body. Virtually everyone who does strength training will know it all too well: testosterone has an important influence on your muscle mass. Were you planning to buy a zinc supplement, but still want to know more about zinc, such as which foods contain a lot of zinc? Or how to prevent a deficiency? We explain it all to you in this article!
What is zinc?
Zinc is a trace element that plays an important role in maintaining our physical health. It is part of a large number of enzymes involved in our body's metabolism. Our body cannot produce this mineral itself. This means we need to get enough zinc from food. Zinc is a mineral that performs many similar functions to calcium and magnesium. Yet there is one hugely important area in which zinc plays a role, while the other two do not. That area is your hormones. And in bodybuilding, a good hormone balance is obviously very important. Later in this article you will read exactly what effects zinc has in your body and from which foods you can get this mineral.
What is zinc good for?
Will zinc make you the next Mr. Olympia? Absolutely not. But it will ensure that you have a perfect hormonal environment to be healthy and get the most out of your training and nutrition! This finding was also noted in a study where men were supplemented with zinc tablets. For anyone who is serious about bodybuilding and health, zinc is an important mineral. Bodybuilders need extra zinc because of the role it plays in muscle protein synthesis.
Curious about all the effects of zinc in your body? We’ve listed them for you below:
Zinc contributes to the maintenance of normal bones. |
Zinc plays a role in the cell division process. |
Zinc contributes to normal cognitive function. |
Zinc contributes to normal DNA synthesis. |
Zinc contributes to normal protein synthesis. |
Zinc contributes to the maintenance of normal vision. |
Zinc contributes to the maintenance of normal hair. |
Zinc contributes to the maintenance of normal testosterone levels in the blood. |
Zinc contributes to the maintenance of normal skin. |
Zinc contributes to the normal function of the immune system. |
Zinc contributes to normal metabolism of macronutrients. |
Zinc contributes to normal carbohydrate metabolism. |
Zinc contributes to normal metabolism of fatty acids. |
Zinc contributes to normal metabolism of vitamin A. |
Zinc contributes to normal acid-base metabolism. |
Zinc contributes to the maintenance of normal nails. |
Zinc contributes to the protection of cells against oxidative damage. |
Zinc contributes to normal fertility and reproduction. |
What is zinc in?
As you can see above, zinc is an important mineral for athletes. Especially its role in hormone balance, metabolism and protein synthesis is important in bodybuilding. Now you must be wondering what foods you can get a lot of zinc from.
To get enough zinc, it is important to get enough red meat. There are also small amounts of zinc in dairy products and seafood. As you can see, getting zinc from food can quickly become very pricey. Also, this way of eating is not for everyone. In fact, the group of strength athletes who eat entirely plant-based foods is growing. Therefore, using zinc tablets may be a smart choice.
The best absorbable forms of zinc are zinc glycinate, zinc citrate, zinc picolinate and zinc gluconate. Zinc oxide and zinc sulfate are not as well absorbed in your body.
Examples of Foods Rich in Zinc
In the table below, we have compiled some examples of zinc-rich foods for you. The zinc content is indicated for each product per 100 grams and is expressed in milligrams.
Product | Zink (mg) |
---|---|
Oysters | 59,2 mg |
Veal liver | 13,2 mg |
Beef | 10,5 mg |
Hemp seeds | 10,0 mg |
Rye bread | 10,0 mg |
Maroilles (soft cheese) | 9,0 mg |
Crab | 8,0 mg |
Lobster | 7,3 mg |
Cocoa powder | 6,9 mg |
Cashew nuts | 5,8 mg |
How Much Zinc Do You Need Per Day?
As you can see in the table above, oysters are particularly high in zinc. Of course, a portion of oysters isn’t on the menu every day. However, you can still get enough zinc from your diet. So, how much zinc do you need daily to support your health?
Men aged 18 and older have a recommended daily allowance of zinc of 9 milligrams. For women over 18, the guideline is 7 milligrams. There are exceptions based on age and for women who are pregnant or breastfeeding.
- Children 6 months - 2 years = 5 mg zinc
- Children 2 - 5 years = 6 mg zinc
- Children 6 - 9 years = 7 mg zinc
- Boys 9 - 13 years = 11 mg zinc
- Boys 14 - 17 years = 12 mg zinc
- Girls 9 - 13 years = 8 mg zinc
- Girls 14 - 17 years = 9 mg zinc
- Pregnant women = 9.1 mg zinc
- Breastfeeding = 11 mg zinc
Zinc deficiency?
Because there are sufficient zinc-rich foods available in the Netherlands, the chance of a zinc deficiency is very small. However, a zinc deficiency can occur with a very unbalanced diet or in diseases such as Crohn's disease, where zinc is not absorbed properly. A zinc deficiency can be recognized by skin abnormalities, changes in smell and taste, reduced immunity to infections, and night blindness. In small children, there may be a growth delay and severe malnutrition.
Symptoms of zinc deficiency
The symptoms of a zinc deficiency are as follows:
- Abnormalities in the skin, mucous membranes, and skeleton
- Delayed growth and development
- Disturbed sense of smell and taste
- Reduced immunity
Zinc Tablets to Prevent Deficiency
Since you usually get enough zinc from a normal diet, it is not immediately necessary to take zinc tablets. Zinc deficiency is not common. If you eat a very unbalanced diet or have a condition that causes malabsorption, you might consider a zinc tablet as a supplement to your daily nutrition.
It is difficult to consume too much zinc through food; this is rare. The EFSA has established an acceptable upper limit based on age. For both men and women aged 18 and older, this upper limit is 25 mg of zinc per day.
A zinc excess mainly occurs from taking high-dose zinc supplements. This can lead to stomach and intestinal problems, hair loss, and iron deficiency. Too much zinc interferes with the absorption of iron.
Buying Zinc Supplements from XXL Nutrition
Do you know that you are getting little zinc from your diet? Then you can purchase high-quality zinc supplements from XXL Nutrition. This way, you support your health and performance in the gym. You can choose our Zinc capsules with the best-absorbed zinc glycinate. One veggie cap contains 22.5 mg of zinc.
Prefer a combination supplement? Then our Zinc & Mag is exactly what you are looking for. Zinc & Mag, formerly known as ZMA, is a product that can be important for everyone. It consists of three key substances: Zinc, Magnesium, and Vitamin B6. Zinc and Magnesium play important roles in various body processes. We provide the best quality Zinc & Mag at a competitive price, with a total of 120 veggie caps per package.
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