The Health Benefits of Zinc are widespread – Make sure you get enough. Balanced Diet. Calories. Food Labels. My Plate. Organic. Vitamins? Basic Description. From a food standpoint, zinc may be a less familiar dietary mineral than iron or calcium or sodium, but it is no less important to our metabolism. Inflammation. Antioxidants. Low Glycemic. Vitamin CCancer. Omega 3 Why We Need Zinc - The Many Benefits of Zinc. Zinc. is an essential mineral found in every tissue of the body. It is. present in every known class of enzyme and, therefore, a player in all. With its pervasive role, no. While only needed in trace amounts, zinc deficiency, even mild kinds. In order to obtain the many benefits. Benefits of Zinc - Zinc Helps Immune Function Research shows that even mild zinc deficiency impairs white blood cell function and lowers immunity to pneumonia and other infections. Zinc supplements can eliminate the problem. Zinc. is essential for growth, protein production, cell division, DNA. Who is not getting enough Zinc or the Benefits of Zinc? While zinc deficiency is not widespread in North America, there are certain sub- groups at risk for not getting enough, especially older adults, people on restricted diets and those who drink excessive alcohol. In. addition there are those who, while they may get adequate amounts of. The result is these people. The following symptoms of Zinc deficiency may indicate an individual is not getting enough and missing out on the benefits of zinc. Soft nails including white lines. Stretch marks. Pale skin. Growth retardation. Acne. Loss of appetite. Tasty Choice. Going vegetarian can be delicious. You have every fruit, vegetable, bean, and whole grain to choose from. The variety is endless. You can make it work. Iron in the Vegan Diet. Dried beans and dark green leafy vegetables are especially good sources of. Over the years since the publication of my first book, I have been asked time and again if there is a vegetarian version of The Paleo Diet. I’ve got to say. Your body, and especially your thyroid, need selenium. Although meat and fish are common sources, here we look at the 7 best vegetarian selenium foods. Zinc is an essential mineral for a healthy body & healthy living. Here is an article that lets you know the top 13 zinc rich foods along with the dietary allowances. Impaired immune function including susceptibility to infection. Dry Hair. Diarrhea. Delayed sexual development. Low testosterone and impotence Infertility. Eye and skin lesions. Night blindness. Weight loss. Altered taste. Morning sickness during pregnancy. Mental lethargy and emotional disturbances including anxiety. Insomnia. Zinc Deficiency Diseases/Conditions- When you’re not getting the benefits of zinc. The list of conditions related to zinc deficiency is extensive. Hypogonadism (resulting in reduced testosterone) Dermatitis. Anorexia. Alopecia (hair loss)Age related macular degeneration. Birth defects. Infertility. Autism. Because zinc’s functions in the body are widespread, the symptoms and conditions of zinc deficiency can be diverse. The Benefits of Zinc are not limited to Zinc related Conditions - Other Nutrients Rely on Zinc. Zinc is a player in the metabolism and function of other nutrients. Vitamin A functions better with sufficient zinc to prevent mouth ulcers, poor night vision, dry flaky skin and frequent colds. Benefits of Zinc - Clobbering the Common Cold with Zinc Zinc is anti- viral. Research shows that zinc lozenges and syrup shorten the duration and possibly the severity of symptoms of the common cold when taken within 2. Zinc nose sprays and gels should be avoided for risk of permanent loss of smell. Vitamin B 6 (Pyrodoxine), along with zinc, helps reduce the symptoms of PMS and depression when in the presence of adequate zinc. Omega 3 and Omega 6. Reasons for insufficient Zinc – and why you may not be getting all the possible benefits of zinc. Three reasons why you may not get enough zinc and, therefore, miss important benefits of zinc are as follows: Insufficient intake. Accelerated loss of zinc through stress, alcohol, medication or other means. Increased need, for example, because of pregnancy, breastfeeding, exercise or illness. Inadequate calorie intake - Zinc deficiency is widespread in parts of the world where famine and inadequate nutrition are endemic. Anorexics generally have chronically low zinc levels – a chicken and egg situation because one sign of low zinc stores is loss of appetite. Over- reliance on Refined and Processed Foods – Refining of whole grains routinely removes most zinc. It follows that highly processed diets are often zinc deficient. Alcohol – Alcohol is a double whammy when it comes to zinc. Ethanol decreases zinc absorption and increases urinary zinc excretion. This may explain why 3. Malabsorption conditions – A host of medical conditions can lead to zinc deficiency including. Ulcerative colitis and Chron’s disease. Malabsorption syndrome. Liver disease. Kidney disease. Diabetes – Zinc is needed to make, secrete and store insulin. Cancer. Chronic diarrhea. Sickle cell disease. Vegetarian or Vegan Diet – Some of the most bio- available dietary sources of zinc are animal products, especially oysters and red meat. Plant based sources of zinc are sometimes poorly absorbed because of the presence of phytates that diminish zinc absorption. Because of these absorption issues, vegetarians may need to consume more zinc than meat eaters, either through diet or zinc supplements. Pregnancy and lactation – Both conditions increase substantially a woman’s need for zinc. Older infants who are exclusively breastfed, unless the mother consumes adequate zinc How Much Zinc Do you Need to Achieve the Benefits of Zinc? Many experts, including Patrick. Holford, author of. The New Optimum Nutrition Bible. Consuming zinc rich foods or, failing that. Zinc Thieves – The Robbers that Reduce the Benefits of Zinc. There are several nutrients and substances that can prevent effective zinc absorption or metabolism and, therefore, reduce the benefits of zinc. Phytates in whole grains and legumes and oxalates in rhubarb and spinach bind with zinc to prevent the latter’s absorption. This is why vegans who avoid animal protein should ensure adequate zinc intake and take measures to remove phytates from legumes and whole grains by soaking beans before cooking and baking grains. Diuretics increase zinc excretion by as much as 6. Zinc interacts with the antibiotics quinolone (Cipro) and tetracycline to inhibit the absorption of both the zinc and the drugs. To avoid reducing the effectiveness of either, take antibiotics at least 2 hours before or 4 - 6 hours after zinc supplements. Alcohol both prevents zinc absorption and increases zinc excretion. Refined sugar requires zinc to metabolize, in turn, reducing zinc stores. Calcium and iron supplementation in excess can reduce zinc stores by acting as antagonists to zinc. This may occur more frequently than thought, because of the ubiquitous presence of copper in multi- vitamins, birth control pills, copper IUDs, in water flowing through copper pipes, copper cook ware etc. Discover How Correcting your Body's Copper Imbalance Can Keep your Body from Giving out before your Mind Does. Low protein intake prevents efficient zinc metabolism. Stress can overwork the adrenal glands that produce the stress hormones cortisol and adrenaline and, thereby, deplete zincs stores. Insufficient. can make zinc less effective. Zinc–Rich Foods and Sources – Achieving the benefits of Zinc through zinc rich food. The best food source of zinc is oysters . No wonder oysters have the reputation they do. Low Zinc - High Copper Levels - Linked to Autism. Norwegian and Chinese researchers studying 6. Chinese children with autism and 6. The research published in the August 2. Zinc–Rich Foods and Sources – Achieving the benefits of Zinc through zinc rich food. The best food source of zinc is oysters . No wonder oysters have the reputation they do. Other seafood like lobster and crab are also good sources of zinc. Fish like haddock and sole are sources too. Red meat including lamb and beef contain significant zinc. Poultry including turkey and chicken are also sources. Check out this healthy food recipe for oyster chowder. Zinc–Rich Foods and Sources – Achieving the benefits of Zinc through zinc rich food. The best food source of zinc is oysters . No wonder oysters have the reputation they do. Other seafood like lobster and crab are also good sources of zinc. Fish like haddock and sole are sources too. Red meat including lamb and beef contain significant zinc. Poultry including turkey and chicken are also sources. Strategies for Achieving Zinc Benefits – Eat Enough Zinc Rich Foods*. Zinc in Food – Benefits of Zinc. Zinc Content of Food in mg. Oysters, cooked, breaded and fried, 3 ounces – 7. Beef chuck roast, braised, 3 ounces– 7 mg. Crab, Alaska king, cooked, 3 ounces – 6. Beef patty, broiled, 3 ounces- 5. Breakfast cereal, fortified with 2. DV for zinc, . Zinc is a trace mineral and should. Dietary minerals. Benefits of Zinc - See Brighter Longer Research suggests that zinc supplements combined with anti oxidants Vitamins C, E and Beta- Carotene may delay the severest symptoms of age related macular degeneration. The tolerable upper intake level (UL) for adults age 1. He or she will. monitor your intake. Chronic high levels 1. Long term intake of 8. Signs of zinc toxicity include the following: Loss of appetite. Gastro- intestinal upset. Vomiting. Knowing when you are Zinc Deficient. Because of the blood’s tendency to remain within normal range for many substances (serum homeostasis). Many practitioners rely on clinical symptoms. See Above) and tracking dietary and supplemental. While considered experimental by many traditional doctors, tissue hair mineral analysis is a means of assessing zinc intake that has become more accurate and accepted than previously. Hair. is considered a good way to measure long term mineral intake. The hair. shaft is similar to the rings on a tree, tracking environmental effects. The results of tissue hair. As well, the presence of heavy metals, that can reduce the. Click here to see an example of. Tissue Hair Mineral Analysis. If wanting tissue hair analysis, find a practitioner who uses a. Apparently washing. As well permed or chemically treated hair is not. Make sure you get. Mineral Supplements. Mineral Supplements from Chromium to Zinc. Want to subscribe and get regular healthy food recipes for a healthy you sent to your email? We won't use your email for any other purpose than to send you tasty, attractive and healthy recipes. For Some Useful Links related to Benefits of Zinc.. Click here to read more about. Vitamin Benefits. To read about other important minerals for your health, click on. Benefits of Magnesium. Vegetarian . In fact, in just those two sections of the store, you can find almost everything you need to follow the Four Pillars of Healthy Eating. From leafy greens, bright peppers and colorful root vegetables to whole grains, nuts and dried beans, we have almost all you need to put together a phytonutrient- rich, plant- strong diet. Have questions about how to put together the healthiest vegetarian diet? Many of our stores have Healthy Eating Specialists, who can suggest healthy recipes, help with good- for- you meal plans and more. And you can always find products marked with our Health Starts Here. That's our guide to – and your guarantee of – the healthiest food choices. Vegetarian- Specific Nutritional Requirements. According to the American Dietetic Association (ADA), . Even if you eat nothing but the healthiest vegetarian foods, you still need to be careful that you're getting enough nutrients and calories – and in the proper balance. For instance, fiber (plentiful in plant- based foods) is beneficial, but too much of it can interfere with mineral absorption. So how do you achieve a nutritionally adequate, optimally healthful vegetarian diet? With careful planning and forethought. Use the info below as a guide to getting adequate nutrients, but always be sure to consult your doctor or nutritionist for advice. Protein. Best Protein Sources. Legumes. Soy products such as tempeh, tofu, and soy- based meat substitutes. Grains. Nuts. Seeds. Most people require about 0. Vegetarians and vegans may need to eat 1. Find more in our article, Top Sources of Vegetarian Protein.)Iron. Best Iron Sources. Legumes (especially chickpeas, adzuki beans, lentils and kidney beans)Nuts & seeds (most notably cashews, almonds, pumpkin seeds, sunflower seeds & tahini)Whole and enriched grains such as quinoa. Vegetables (particularly dark and leafy greens)Dried fruits. The Recommended Daily Allowance (RDA) of iron for vegetarians and vegans is 1. This is because iron from plant foods is not as available to the body as iron from animal sources. Although iron intake and stores are usually adequate in vegetarians and vegans, young and pregnant women and athletes should pay special attention to make sure their needs are met. Essential Fatty Acids. Best Essential Fatty Acid Sources. Microalgae DHA supplements. Flaxseed oil. Hempseed oil. Walnuts. Chia seeds. Essential fatty acids are aptly named because they are truly essential to health. Since the body does not manufacture them, they must be obtained from the diet. Omega- 3's are one class of essential fatty acids that are important for maintaining cell membranes, including those of the brain and eyes, and for regulating bodily processes.** To achieve a balanced Omega- 6/Omega- 3 ratio, decrease intake of certain vegetable oils including corn, soy and grapeseed oils. Because low levels of this vitamin increase disease risk and can negate the positive cardiovascular effects of a vegetarian or vegan diet, supplementation with vitamin B1. This is especially true for pregnant and lactating women for whom optimum vitamin B1. Calcium. Best Calcium Sources. Low- oxylate greens such as broccoli, kale, collards, okra and Chinese greens. Tofu. Soy beverages. Sesame seeds. Almonds. Legumes. Dried figs. Other calcium- fortified foods. Calcium is essential for overall body health, helping to ensure proper muscle and nerve function as well as strong bones and teeth. Vegetarians and vegans are most likely to have calcium levels lower than the general population along with the lower bone density that implies. Sufficient vitamin D can be produced by exposure to the sun during warm months: 1. During cold months, you will likely have to depend on fortified foods or supplements. Zinc. Best Zinc Sources. Legumes (especially adzuki and navy beans and split peas)Nuts and seeds (pumpkin seeds, sunflower seeds and cashews)Whole grains and wheat germ. Plant foods tend to be lower in zinc concentrations than animal foods. In addition, the bioavailability of plant- based zinc is lower than from animal products. Marginal deficiencies in zinc may be common in vegetarians, especially if they consume a lot of wheat bran and soy, as well as tea, chocolate and coffee. Because seaweeds contain high amounts of iodine, be careful not to consume excessive amounts.)Iodine is an essential mineral required for good thyroid function. Too little or too much iodine in the diet can lead to hypothyroidism, a precursor to disease. Vegetarians and vegans generally consume less iodine than the general population, but this varies depending on their intake of supplements, iodized salt, and seaweeds. Vegetarians and vegans who do not consume iodized salt may be at risk for iodine deficiency. Vegetarian Supplements. Animal- derived ingredients abound in supplements, and vegetarians must be alert to avoid them. The best way to make sure you're not ingesting animal products along with your supplements is to become an avid label reader and consult the knowledgeable Team Members in our Whole Body department. Here are some things to look out for: Gelatin, derived from cattle and pigs, is the most pervasive animal product in nutritional supplements. Beware of capsule and softgel products that do not have . D2, a synthetic version, is not as bioavailable as D3. DHA (Docosahexaenoic acid), an essential omega- 3 fatty acid, is derived from seaweed but normally packaged in gelatin softgels. Finding a vegetarian or vegan form may require some effort. Some of the above products have vegetarian- friendly alternatives but they are not as widely available because they cost more to produce. Many quality supplements sold at conscientious health or natural food stores announce their vegetarian or vegan status on the label. If it doesn't say it on the label, you can assume that it is not veggie friendly. To educate yourself further about specific products, ask a Whole Body Team Member for the manufacturer's contact information. Asking questions helps companies understand the importance of this issue. Whole Foods Market is committed to carrying the highest quality nutritional supplements available. We strive to offer vegetarian- derived products whenever possible and to ensure that all products are labeled accurately.
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