There are many health benefits related to taking Zinc supplements and a deficiency may be related to many health conditions.
FOODS WHICH CONTAIN ZINC
- Oysters, salmon and tuna
- Beef, poultry and liver
- Ginger and parsley
- Milk products
- Sunflower and pumpkin seeds, cashews
- Whole grains, wheat germ, oats, barley and brown rice
- Yeast and Brewers yeast
There are different forms of supplemental Zinc available on the retail market, the most common supplements contain Zinc citrate, Zinc Amino acid chelate, Zinc picolinate (is said to have a high bio availabilty), Zinc gluconate and Zinc sulfate (has been found to cause gastric irritation in some cases). You might like to inquire at your local Health food store about the different forms of Zinc available in the products they stock.
Products that contain co-factors such as Vitamin C, Vitamin A, Magnesium and B6 help to increase Zinc absorption in the small intestines.
It is best to take Zinc supplements on an empty stomach (providing they dont cause nausea) and away from any other mineral supplements, especially Calcium, Copper and Iron. Foods which contain phytic acid (fiber) decrease the absorption of Zinc.
Meat contains the most concentrated source of Zinc. Considering that vegetarians don’t consume meat (and their diets tend to be higher in foods containing fiber) it is important that vegetarians ensure that they are receiving adequate amounts of Zinc.