• The Vital Plant

Finding Ways to Incorporate Zinc on the Daily

We here at the vital plant recognize the importance of trace minerals. Zinc is magical! More and more it is being recognized as a treatment for colds. If taken preventatively it can contribute to healthy living by preventing you from getting sick in the first place. There are a number of ways to include zinc in your daily regimen. Many foods contain zinc, as well as dietary supplements and zinc lozenges. By adding zinc to your diet you can ensure a healthy immune system.

In this study linked here https://www.webmd.com/vitamins-and-supplements/supplement-guide-zinc#1 Zinc lozenges have been shown to reduce the length of colds by preventing viruses from multiplying by breaking down and dislodging mucous membranes in the throat and nose.


Recent scientific studies have shown Zinc’s importance in reducing chronic inflammation which we know is a leading factor contributing to a weakened immune system. By reducing inflammation we keep our bodies in tip top shape to avoid infiltration from bacteria and viruses. The following academic journal goes into greater detail on the subject. https://academic.oup.com/ibdjournal/article/7/2/94/4719408


“Leaky gut” is a common problem of patients with Crohn’s disease. This is a common autoimmune disease that zinc supplementation is proving beneficial for patients. This article explains just how zinc is helping these patient’s immune systems. https://journals.lww.com/co-clinicalnutrition/Abstract/2009/11000/Zinc__role_in_immunity,_oxidative_stress_and.16.aspx

So where can we find sources of zinc in the foods we eat? Oysters contain 301% of the daily recommended zinc with 45.1MCG’s in just 100g! Other excellent sources include veal liver, tahini, hemp seeds, dark chocolate, lean beef, soy beans, pumpkin seeds, sesame seeds, cashews, chia seeds, and wild rice! For more precise amounts feel free to visit the following site: https://www.nutritionadvance.com/foods-high-in-zinc/


Now I don’t think most of us are eating oysters on the daily. So, how can we easily incorporate these zinc rich foods into our diet? The plant based sources are likely the easiest to keep on hand for long periods of time and to take with you on the go. Perhaps make a large batch of granola, granola bars, or power balls including the seeds and nuts mentioned above. Or just grab a handful of cashews to go! At home make sure to keep some wild rice in your pantry to pair with beef for dinner and voila! you’ve got a Zinc rich meal in no time.



Smoothies are also a quick way to blend in some nutrients. Simply add a tablespoon of chia seeds and hemp seeds to your favorite smoothie to get that immunity boost. Let’s not forget to mention that these seeds and nuts have a number of other healthy properties, so go ahead, sprinkle them on everything!


If you want to take the guess work out of it consider supplementing. Also, if you feel a cold coming on the smart thing to do would be to increase supplementation just to be on the safe side! Our natural supplements are a great addition to a healthy diet.


Do you have any favorite zinc rich recipes? Let us know in the comments below! We would love to hear from you.

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