However, consult a doctor before trying them. According to research from , there is strong evidence that low zinc levels can increase the risk of infectious diseases such as malaria , HIV , tuberculosis , measles , and pneumonia.
A zinc deficiency usually results from an insufficient dietary intake, but it can also result from malabsorption and chronic illnesses such as diabetes , cancer , liver disease, and sickle cell disease. Here, learn more about zinc deficiencies. Zinc has many health benefits, but consuming too much can be harmful. Possible adverse effects include:. Over time, the NIH note, an excessive intake of — mg a day may lead to:.
Zinc may also interact with antibiotics and diuretics. Zinc is essential for health, and it plays a key role in childhood development, the immune system, wound healing, and other functions. It is best to obtain zinc from foods, such as beans, seafood, and fortified products. A doctor may prescribe supplements if there is a risk of a deficiency. People who are pregnant, breastfeeding, or following a plant-based diet require extra zinc. However, as always, check with a doctor before using a supplement.
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What are some of the best iron supplements? Read on to learn about the role of iron in the body and to get a list of some iron supplements to try. Add foods like hummus, edamame , and black beans to your meals for extra zinc and other health benefits. Meanwhile, canned chickpeas pack 19 percent 2. Also for relatively few calories, legumes are a great low-fat, high-protein food packed with vitamins, minerals, and lots of dietary fiber , according to a study published in October in Clinical Diabetes.
Nuts and seeds are yet another great source of zinc that will also add some zing to your day. Toss an ounce of pumpkin seeds or pine nuts into a salad for a delightful crunch, plus roughly 20 percent 2. Or try a handful of cashews, pecans, or peanuts technically a legume on top of low-fat or fat-free yogurt or oatmeal.
For example, 1 oz of dry-roasted cashews offers 15 percent of the DV for zinc 1. These little guys offer zinc, too — nearly 12 percent of the DV in 1 oz 1. Whole grains offer a myriad of health benefits. Packed with fiber, vitamins, minerals, and — you guessed it — zinc, 1 cup of raw oats boasts about 27 percent 2.
Another whole grain packed with zinc is quinoa , used in this quinoa chili recipe from Damn Delicious. Breakfast cereals are fortified with a number of vitamins and minerals, including zinc. In general, 1 cup provides about 25 percent 2. While analyzing the nutrition label, take a look at added sugar, too. According to an analysis of 1, cereals by the Environmental Working Group , the vast majority of cereals are too sweet to be considered healthy, packing roughly 2 teaspoons of sugar per serving.
Ryan Andrews, RD , a principal nutritionist with Precision Nutrition based in Norwalk, Connecticut, advises looking for a cereal that shows no more than 6 g of sugar per serving again, usually 1 cup and has whole grains as the first ingredient on the list. Laryngoscope ; Denture cream: an unusual source of excess zinc, leading to hypocupremia and neurologic disease. When metals compete: a case of copper-deficiency myeloneuropathy and anemia. Nat Clin Pract Neurol.
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At least one study confirms decreased duration of cold symptoms compared to a control, 10 however, other studies report no effect.
Healing of Cuts and Wounds - Zinc is essential for healthy skin and maintenance of mucosal membranes. Adequate levels of zinc is necessary for proper wound healing.
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