Guide
Brazil nut lovers beware – there’s a dark side to this selenium-packed snack
by Anna Sandner
Does zinc speed up recovery?
11.11.2024
Translation: Jessica Johnson-Ferguson
The body doesn’t need much of it. Just a few grammes of zinc is all you need to stay healthy. But what does it do? Is it true that the trace element wards off colds? Find out all you need to know about zinc here.
However, one meta-analysis did prove that zinc can shorten the duration of a cold by one day on average. For this to happen, it’s important to take the trace element within 24 hours after the first signs of a cold.
Foods containing a lot of zinc
As a general rule, zinc’s easier to absorb from animal products and is contained in meat, eggs, milk and dairy products. Plant-based sources of zinc include pulses, whole-grain products, nuts and seeds. Although the latter contain higher quantities of zinc per 100 grammes, there’s a catch: plants contain phytate. The problem with phytate is that it blocks the absorption of zinc.
Does wholemeal bread lead to zinc deficiency?
You might be thinking that wholemeal bread and other wholemeal products can cause a zinc deficiency due to their high phytate content. But you can rest assured. If the phytate content hasn’t already been reduced by fermentation (for example in sourdough bread), wholemeal flour still contains enough zinc (1.5 mg per 100 g) to prevent a deficiency.
How to improve your zinc intake from plant-based foods
To improve zinc absorption, you should combine phytate-rich foods with zinc sources. Or try applying one of the following methods to reduce phytate content:
Soak: Soaking grains and pulses can break down the phytic acid they contain. The soaking water activates enzymes already present in the seeds (so-called phytases), which change the phytic acid in a way that makes it lose its ability to bind zinc and other minerals.
Germinate: Germinating seeds and grains triggers a very similar process to soaking. During germination, enzymes are activated that break down the storage substances in the seeds, thereby improving digestibility, among other things.
Ferment: Fermentation processes, such as those used in the production of sourdough bread, can also reduce the phytate content. The microorganisms that are active during fermentation produce enzymes that break down phytate.
The effects of a zinc overdose
It’s relatively unlikely to have a zinc overdose from natural food sources, as the body is usually able to deal with excess zinc contained in food. However, the risk of an overdose increases if you’re taking [food supplements](/search?q=food supplements&is=food supplements).
Find out more about vitamins, minerals and fibre and why they’re essential for your health here:
Header image: Monika Wisniewska/Shutterstock
Anna Sandner
Senior Editor
Anna.Sandner@galaxus.deScience editor and biologist. I love animals and am fascinated by plants, their abilities and everything you can do with them. That's why my favourite place is always outside - somewhere in nature, preferably in my wild garden.
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