Could zinc prevent respiratory infections, such as colds and flu — and help clear up symptoms faster if you do get them?
The following suggestion is based on a review that was just published in BMJ Open.
This revealed that people with coughs, colds and flu-like symptoms felt better two days earlier when they took zinc supplements, with even the lowest doses — 15mg per day — making a difference.
Supplements reduce the chance of infection.
But while the researchers suggested further studies are needed, there is no doubt that zinc is an important nutrient — we need it to process carbohydrates, fats and protein, and to heal wounds and make new cells, including immune cells.
Zinc can also help to reduce inflammation, which could be harmful.
According to NHS, women should consume 7mg per day of zinc while men require 9.5mg. We can get the mineral from sources such as meat, dairy and grains — but half of us get less than recommended.
You may notice a decrease in smell and taste as well as mouth sores, deformed nails, and reduced sense of taste.
Here, dietitian Helen Bond reveals different ways we can get our recommended daily amount — with some surprising options.
(Each meal includes the amount of daily zinc recommended, using the female recommendation for 7mg per days. The average men need a little more than a third of the food.
RED KIDNEY BEANS
140g (4 tbsp) serving, 1.4 mg zinc.
Helen Bond, dietitian, discusses the many ways that we can achieve our recommended daily intake.
Most pulses provide zinc.
Serving size: A portion (which is approximately. Four tablespoons of red kidney beans (or approximately.
SPECIAL K
30g bowl, 2.5 mg zinc.
Another food that is fortified with zinc is Special K, which also gives you a quarter of your daily anaemia-protective iron per bowl and various B vitamins that help release energy from food
Special K contains zinc and a quarter your daily anaemia protection iron. You’ll also receive a bowl of various B vitamins to help you release energy from the food.
The addition of milk gives you an additional 0.6mg zinc. However, it contains one teaspoon of sugar added per bowl.
ASPARAGUS
125g (five spears), 0.9 mg zinc.
Asparagus makes a good source of zinc. Broccoli, peas and watercress all provide good levels of zinc.
Asparagus, a good vegetable source of zinc, is packed with all you need to make red blood cell.
Zinc can also be found in watercress, peas and broccoli. To prevent zinc from leaching into your cooking water, steam the asparagus.
TWIGLETS
40g (2 big handfuls), 0.8 mg zinc.
One 40g portion of Twiglets contains high levels of zinc. It also has nearly three times the amount of vitamin E you require each day, an important nutritional for immune system health.
Twiglets are made with wholegrain, providing bran, as well as yeast extract — both are high in zinc.
A serving of 40g provides almost a third your daily dose of vitamin E. Another important nutrient for immunity is salt. So be careful about how much you eat.
HOT CHOCOLATE CADBURY
200ml of milk in a cup, 1.8mg zinc
Cadbury’s hot chocolate nearly doubles the 1mg of zinc found in a cup of hot milk, due to the zinc in cocoa
A cup of hot milk provides 1mg of zinc — stirring in drinking chocolate powder nearly doubles that, due to the zinc in cocoa (but it also has three teaspoons of sugar per cup).
Zinc is not as abundant in plant milks than it is in dairy products, so make sure to get one that’s fortified.
ROAST CHICKEN
120g dark meat and light meat.
A roast chicken serving provides about a quarter our daily zinc. However, darker meats have more myoglobin which supplies oxygen to the muscles.
Roast chicken contains around 25% of daily zinc. This is because roast chicken contains a mixture of both light and dark meats.
The zinc content of breast meat is almost 50% lower than that found in dark-legged meat. The myoglobin that supplies oxygen to muscles is found in darker meats (hence it’s in the legs, not the breast)
Myoglobin is a measure of how much nutrients are available, such as iron or zinc.
MERCHANT GOURMET PERSIAN STYLE QUINOA & LENTILS
125g (half pack) serving, 1 mg zinc.
The combination of wholegrain, quinoa and green lentils provides approximately a seventh of the daily requirements in half a packet. It also contains over a fifth your daily fiber.
Both wholegrains, and pulses contain zinc.
Combining quinoa with green lentils, wholegrain rice and quinoa provides about a seventh of your daily intake in half the pack. The slow-releasing carbs also help maintain blood sugar, increase energy and reduce hunger.
WHOLEMEAL LOA
2 medium slices, 1.3 mg zinc.
A good source of zinc and magnesium is found in two slices of wholemeal bread. This bread provides a substantial amount for your nerves, muscles, and energy.
Wholewheat flour has a high level of zinc. This is due to the bran that’s removed in the white loaves.
A half-cup of wholemeal bread provides a quarter of your daily magnesium requirements, which is important for nervous system, muscle and energy levels.
YEO Valley NATURAL Yoghurt
150ml serving, 1.1 mg zinc.
Natural yoghurt provides a seventh of our daily zinc from the milk, while non-dairy alternatives, such as soya yoghurt, contain less than a third of this amount
A seventh of daily zinc is found in natural yogurt, which provides calcium and protein (37% and 17% respectively).
Zinc is less in non-dairy options, like soya and soya milk yoghurt. Probiotics are also found in natural yoghurt, which is good for your gut health.
SESAME BAR SNAP
30g bar, 0.8 mg zinc.
These sweet bars contain a lot of iron and zinc. They also have sesame seeds, which provide more than one tenth of the recommended daily intake.
However, this bar comes with a huge amount of added sugar. This is 60 per cent more than your normal daily intake.
ROASTED CACHEWS
25g (a handful), 1.4 mg zinc.
Cashews are particularly rich in zinc, with roughly a fifth of your daily recommended amount
Every type of nut offers a source of fiber and minerals.
The zinc in cashews is particularly high, accounting for about half of the daily recommended amount.
BURGER-KING WHOPPER
4.3 mg zinc.
A Burger King Whopper supplies around two-thirds of your daily zinc, around a seventh of iron and more than 100 per cent of your B12, but has high levels of saturated fat
This patty provides around two-thirds your daily zinc and around seventy percent of your iron, which is vital for nerve function.
But with high levels of saturated fat — nearly half your daily limit — it’s better to only eat this occasionally.
PARMESAN
2 tbsp (grated), 1 mg zinc.
Parmesan, a particularly hard cheese, has the highest levels of zinc among all cheeses. Parmesan is high in calcium, and also has high protein levels.
Parmesan contains the highest level of zinc among all cheeses. Cheddar is close behind at 0.8 mg zinc in 2 tablespoons.
Parmesan is a hard cheese. Parmesan also contains a lot of calcium, which is a quarter your daily requirement. It’s high in protein.
QUORN PIECES
75g serving, 5.3 mg zinc.
Mycoprotein, the main ingredient in Quorn, is created by fermenting an edible mushroom with additional minerals. It contains more zinc than any red meat.
Mycoprotein, the main ingredient of Quorn, is created by fermenting an edible mushroom with additional minerals.
It is nutritious and high in fibre, making it a rich source of plant protein.
HUMUS
70g serving (2 tbsp), 1 mg zinc.
Hummus is made with zinc-rich chickpeas and a 70g serving, or two tablespoons, provides 1 mg zinc and more than a tenth of your daily fibre
Hummus is made using zinc-rich chickpeas.
Additionally, a couple tablespoons provides over a fifth your daily magnesium (important for energy) and more than one tenth your daily fiber. This helps keep good bacteria in your gut healthy.
TESCO CRAB MEATS
50g, 3.3 mg zinc.
Crab packs provide nearly half your daily zinc as well as having as much calcium as a glass of milk
The many minerals found in crab include nearly half of your daily zinc as well as as all the calcium we need, as well as an antioxidant to help protect cells from damage.
Enjoy it as a sandwich, in a crab salad, or on a pasta dish.