It supports a normal metabolism, helps maintain strong bones, and is good for sperm quality, among other things. We are, of course, talking about zinc. But what is zinc? And where is the mineral zinc found?’ Time for some more information about this healthy trace element.
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What is zinc?
Zinc is a trace element: a mineral that your body needs in small amounts. The mineral helps keep your body running in several ways. For example, it plays a role in the formation of body protein and contributes to the proper functioning of the immune system. It keeps your mind clear, your hair strong, and is good for your skin and nails.
Zinc and fertility
Zinc also supports the fertility of both women and men. It helps maintain normal testosterone levels and is good for sperm quality.
In short: getting enough zinc through your diet is important.
What foods contain zinc?
You can find zinc in various foods, but mainly in cheese, meat, nuts and seeds, grain products, and shellfish such as oysters.
Which vegetables contain zinc?
There are several vegetables that contain zinc, but spinach, mushrooms and asparagus are especially known for their high zinc content.
Which nuts and seeds are rich in zinc?
Hemp seeds, flaxseeds, pine nuts and pumpkin seeds contain a lot of zinc. Among nuts, cashews and pecans are the frontrunners when it comes to zinc content.
How much zinc do I need per day?
For men aged 18 and older, the Netherlands Nutrition Centre recommends a daily intake of 9 milligrams of zinc. For women aged 18 and older, the recommended daily intake is 7 milligrams.
For pregnant women, the requirement is higher: 9.1 milligrams, because the baby also needs zinc. And when you breastfeed, your body needs even more: 11 milligrams of zinc per day.
‘Am I getting enough zinc?’
The advice is to eat zinc-rich foods daily. However, this is harder than you might think. People have been getting fewer nutrients in recent years [1]. This may be due to changing dietary patterns, but also, for example, to the quality of the soil where crops are grown. A decline in zinc, among other nutrients, has been observed in Dutch agricultural soil. It seems logical that poorer quality soil would also produce crops with fewer nutrients. But whether we can assume this is not certain[1]. Science has not yet fully determined the exact cause of why we are getting fewer nutrients.
In addition, vegetarians and vegans are more likely to have an inadequate zinc intake. If you do not eat animal products, you are already missing out on a large group of zinc-rich foods. Furthermore, plant-based zinc is also absorbed less effectively by the body than zinc from animal sources.
Zinc in a supplement
Zinc supplements can complement your healthy diet with an extra dose of zinc. OvaBalance offers a zinc supplement with a highly absorbable form of zinc.
Zinc-methionine is the only form of zinc that does not bind to tannins, phytates, or oxalates. Other forms can bind to these substances, making it harder for zinc to be absorbed into your bloodstream through your intestines.
Safe zinc supplement
When you consume minerals, they compete with each other for absorption into the body. This means that the absorption of certain minerals can be suppressed when you consume a large dose of one particular mineral. When you take a high dose of zinc, there is a risk of a copper deficiency. That is why copper has been added to the Ovabalance zinc supplement, helping you maintain adequate levels of both minerals.
The Ovabalance supplement has a safe dosage. Of course, stick to the recommended daily dosage.
[1] Hospers-Brands, A.J.T.M., J.J.M. Staps, et al. Trends in soil and crop quality: Literature study. Report 2017-018 LbP. Louis Bolk Institute, Driebergen.
