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- Hey, everyone, I'm
Tracy Lockwood Beckerman.
I'm a registered dietician,
usually in New York City.
Today, I'm not, but
regardless, it's still my job
to help you figure out what to eat and why
on "You Versus Food."
Today, we're talking about zinc,
a trace mineral that the
body needs for everything
from cellular growth and division
to cognitive function and DNA synthesis.
Why is this such a hot
topic you might ask?
Well, zinc is one of our
body's favorite minerals
with some serious immune boosting bennies.
How timely?
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Zinc is an essential nutrient.
That means your body cannot
create it or store it.
So we need to consume enough zinc each day
in order to maintain normal levels.
Experts recommend eating eight
milligrams of zinc per day
for adult women
and 11 milligrams of zinc
per day for adult men.
Okay, so you may be zincking,
what does it do exactly?
Well, zinc plays a vital role
in immune cell functioning
by making proteins, DNA
and turning on enzymes
that act as first responders
against bacteria and viruses.
With zinc supplements
flying off the shelves
all around the country,
I do want to caveat that
think is not proven to treat
or prevent symptoms of COVID-19.
COVID-19 is a relatively new disease
that shares many symptoms
with the cold and flu,
but there is no concrete
evidence that proves that zinc
has any impact on the treatment
or prevention of COVID-19.
However, zinc can be helpful
when dealing with a normal cold.
A study conducted by the
University of Helzincki
found that supplementing
with 80 to 92 milligrams
of zinc per day may reduce
the length of the common cold.
My favorite cold fighting
supplement is Umcka.
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I always recommend getting
your essential vitamins
and minerals through
food as much as possible,
and there's actually a high chance
you're getting your daily value of zinc
without even realizing it.
So zinc your teeth into this
list of healthy high zinc food.
Shellfish are great
healthy sources of zinc.
Six medium oysters can
contain 32 milligrams
or 291% of your daily value.
Whoa, someone's being pretty shellfish
with that zinc content,
and shrimp, crab and muscles,
all have high quantities
of the mineral as well.
Another common source of zinc is red meat.
A three-ounce beef patty
contains 5.3 milligrams
or 48% of your daily value of zinc.
The same amount of dark meat
chicken has 2.4 milligrams
or 22% of your daily value.
Still sounds pretty good to me.
Nuts and seeds can also be
great sources of the mineral.
Three tablespoons of hemp
seeds contain 5.1 milligrams
or 43% of your daily value of zinc.
An ounce of dried pumpkin
seeds contain 2.2 milligrams
or 20% of your daily value
and a one ounce serving
of cashews contain 15%
of your daily value.
Additionally, legumes
like chickpeas and beans
can also be great sources of the mineral.
One and a quarter cups of cooked lentils
contain one milligram or 12%
of the daily value of zinc.
They're also great sources of
vegan and vegetarian protein.
Milk and cheese also have
high quantities of zinc
while also containing protein, calcium
and the ever essential vitamin D.
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While food may be the easiest
and my recommended way
to get your daily value of the mineral,
it's not the only way.
If you aren't able to
incorporate enough meat,
seafood, nuts, seeds, legumes,
and dairy into your diet,
or if you have a medical condition
that may hinder your body's
ability to absorb zinc,
you can also meet your daily value of zinc
by taking supplements.
There are a few forms of
supplemental zinc to take
such as zinc gluconate, zinc
sulfate, and zinc acetate.
However, research has not determined
any significant difference
among forms of zinc
in absorption, bioavailability
or tolerability.
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With a well rounded diet,
you are likely getting all
the things your body requires.
If you do feel a cold coming on
and want to load up on
both zinc and vitamin C,
whip a seedy trail mix with pumpkin seeds,
cashews and dried cranberries.
Know this, having a zinc
deficiency is pretty uncommon.
It typically occurs in people
with rare genetic mutations,
breastfeeding infants whose
mothers don't have enough zinc
or people with alcohol addictions.
If you feel you may be deficient in zinc,
it is important to talk to your doctor
to figure out a plan of action for you.
Thank you so much for
watching this episode
of "You Versus Food".
Subscribe to Well and
Good's YouTube channel
for more tips and tricks
for what to eat and why.
I'd be tickled zinc if you do.
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Guys, emergency!
I just ran out of food puns.
If you zinc of any, please leave
them in the comments below.
