But one vitamin that is proven to be good for us is zinc, which is hard to get enough of in our daily diet. According to a new study, published in the journal Nature Chemistry, adding zinc to a diet rich in a component found in wine, coffee, tea, and chocolate, could increase life expectancy.
Zinc deficiency can occur in people who consume excessive amounts of coffee and foods rich in iron, copper, calcium, phosphorus, fibre and phytic acid.
As the most widely consumed beverage in the world, coffee has many health benefits and even contains some vitamins and minerals like potassium, niacin, magnesium and vitamin E. Some compounds in coffee may hinder the absorption of minerals such as iron, calcium and zinc.
What are the best sources of zinc? 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.
Eggs contain a moderate amount of zinc and can help you meet your daily target. For example, one large egg contains 4.8% of the DV for men and 6.6% of the DV for women ( 29 ).
Although bananas are rich in carbohydrate, fiber, protein, fat, and vitamins A, C, and B6 they are largely deficient of iron (Fe), iodine, and zinc (Zn).
Amino acids, such as histidine and methionine, and other low-molecular-weight ions, such as EDTA and organic acids (e.g., citrate), are known to have a positive effect on zinc absorption and have been used for zinc supplements.
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Phytate, which is a natural component of plants, severely decreases intestinal zinc bioavailability and is regarded as the main nutritional inhibitor of zinc absorption.
Coffee contains a number of useful nutrients, including riboflavin (vitamin B2), niacin (vitamin B3), magnesium, potassium, and various phenolic compounds, or antioxidants.
If you're not getting enough zinc in your diet, you may have side effects such as hair loss, lack of alertness, and a reduced sense of taste and smell. Zinc deficiency is rare in the United States, but it still occurs in some people.
Significant components of tea also include important minerals such as copper, manganese, iron, zinc, magnesium, calcium, sodium, and potassium [10].
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 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.
Adverse effects of high zinc intake include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches. Intakes of 150–450 mg of zinc per day have been associated with such chronic effects as low copper status, altered iron function and reduced immune function.
Caffeine may reduce the absorption of manganese, zinc and copper. It also increases the excretion of the minerals magnesium, potassium, sodium and phosphate. There is also evidence that caffeine interferes with the action of vitamin A.
Legumes, whole grains and some other plant foods contain compounds called phytates, which interfere with zinc absorption. If you consume a lot of fiber -- especially if you get most of it from breads and cereals -- you probably also consume a lot of phytates, which may make it harder for you to meet your zinc needs.
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).
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.
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.
Blueberries contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamin K. Each of these is a component of bone. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength.
Vegetables Such as Mushrooms and Kale Are Low-Calorie Sources of Zinc. Did you know that nutritious vegetables like mushrooms, spinach, broccoli, kale, and garlic contain zinc, as well as other vital vitamins and minerals? One cup of sliced raw mushrooms contains 0.36 mg of zinc, according to the USDA.
Yogurt, Milk, and Cheeses
These dairy foods offer zinc as well as calcium. There's 1 milligram or 9 percent of the DV in a 6 ounce tub of yogurt. An ounce of Swiss cheese contains 1.2 milligrams (11 percent of the DV); a cup of cow's milk contains 1 milligram (9 percent of the DV).