Dairy products (milk and cheese) and brown bread decreased zinc absorption, as indicated by a significant drop in peak serum zinc levels. Zinc absorption was decreased when zinc was given in the fasting state with the same amounts of purified phosphate or phytate as those found in foods above.
Dairy. Dairy products provide a host of nutrients, including zinc. Cheese and milk are two notable sources. They contain high amounts of bioavailable zinc, which means your body can absorb most of the zinc in these items.
Pecoud et al. [60] administered 50 mg of zinc (as 220 mg ZnSO4 in gelatin capsules) to 18 subjects orally with breakfast and found that the consumption of 200 mL of milk and 50 g of cheese with breakfast (100 mL coffee, 50 g jam, 10 g butter and 100 g brown bread or 10 g white bread) reduced zinc absorption.
Zinc deficiency can happen in people who have problems absorbing nutrients, for example, older people and those who have some gut diseases. Some medicines can also increase the loss of zinc through urine.
Zinc is best absorbed when taken with a meal that contains protein. The best sources of zinc are oysters (richest source), red meats, poultry, cheese (ricotta, Swiss, gouda), shrimp, crab, and other shellfish.
Zinc absorption is increased with dietary protein intake. The type of protein in a meal affects zinc bioavailability. Animal protein enhances absorption.
Avoid taking this medication with foods that are high in calcium or phosphorus, which can make it harder for your body to absorb zinc sulfate. Foods high in calcium or phosphorus include milk, cheese, yogurt, ice cream, dried beans or peas, lentils, nuts, peanut butter, beer, cola soft drinks, and hot cocoa.
A high oat-bran intake does not impair zinc absorption in humans when added to a low-fiber animal protein-based diet.
Unless a poison control representative or a healthcare professional provides alternative advice, the person should drink a glass of milk. The calcium and phosphorus in the milk can help bind the excess zinc and prevent the stomach and intestines from absorbing it.
As mentioned, zinc is an essential cofactor to have the desired functions of vitamin D. Similarly, vitamin D can also influence zinc absorption and homeostasis by regulating its transporters.
The best source of zinc is oysters, but it's also plentiful in red meat and poultry. Other good sources are beans, nuts, crab, lobster, whole grains, breakfast cereals, and dairy products.
Cow cheeses generally showed the highest zinc content (1.83–7.75 mg/100 g cheese), followed by sheep cheeses (1.34–3.69 mg/100 g), and cheeses from mixed milk (0.39–4.54 mg/100 g).
Sources of Zinc. The richest food sources of zinc include meat, fish, and seafood [3]. Oysters contain more zinc per serving than any other food, but beef contributes 20% of zinc intakes from food in the United States because it is commonly consumed [7]. Eggs and dairy products also contain zinc [3].
that combine the two. Magnesium helps your body regulate its zinc levels, while zinc enables it to absorb magnesium more efficiently. Zinc will only hinder absorption when taken in abnormally high doses (around 142 mg of zinc per day).
Caffeine may reduce the absorption of manganese, zinc and copper. It also increases the excretion of the minerals magnesium, potassium, sodium and phosphate.
Zinc Concerns
Phytates, an antioxidant in coffee, may inhibit absorption of zinc. Coffee has been found to affect the bio-availability of zinc, in lab tests, by up to 21 percent or 32 percent. The recommended daily intakes of zinc for men is 11 milligrams each day and 8 milligrams for women.
Zinc is often part of multivitamins but is also taken alone or in combination with vitamin C. Its absorption is most effective on an empty stomach, but it can cause stomach upsets. In this case it should be taken with a meal and therefore not late at night.
Amount in Bananas
Large bananas that are about 8 to 9 inches long and weigh around 135 grams have . 20 milligrams of zinc. A small 6- to 7-inch banana weighing about 100 grams offers . 15 milligrams of zinc.
Interactions between your drugs
No interactions were found between Vitamin D3 and Zinc.
Additionally, vitamin C contains ascorbic acid, which is thought to help with zinc absorption – though studies have not found conclusive results yet.
Avocados provide 8 percent of the RDA of zinc for adult women, and nearly 6 percent of the zinc RDA for men in each ripe half. Zinc supports immune, cardiovascular and endocrine system function.
Top Fruits That Are Rich in Zinc
Avocadoes: This is an essential fruit with about 0.6mg zinc per 100 grams.
High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. These fruits provide 2-12% of the daily value per cup.
While the jury is still out on which came first, eggs also contain zinc — about 0.6 mg per large egg, per the USDA — so crack one open today to help optimize your levels of the nutrient. If you're a vegetarian or vegan, research shows that you can still get enough zinc if you carefully plan your diet.