Sources and physiological effects
Dietary sources | |
Foods of animal origin are of particular importance for the supply of zinc to humans. They usually contain higher concentrations of zinc and have a higher bioavailability. The main reason for the poor usability of zinc of plant origin is its phytic acid content, which not only reduces the bioavailability of oral zinc, but also prevents reabsorption of endogenous zinc. This effect is further intensified by high calcium intake due to complex formation (Ca-Zn phytic acid). Simultaneous consumption of animal protein, on the other hand, improves the usability of zinc from foods containing phytic acid. Tannins (vegetable tannins) from wine, coffee and tea also impair the bioavailability of zinc. Good sources of zinc are meat, offal, oysters, dairy products, eggs and fish. Plant zinc sources include spinach, oat flakes, wheat germ and wholemeal products. Since zinc is contained in the surface layers of cereals, the zinc content of cereal products depends on their degree of processing. Vegetarians and vegans should pay particular attention to their zinc intake. |
|
Physiological effects | |
Immune system |
|
Skin, hair and nails |
|
Fertility |
|
Nervous system |
|
Antioxidant |
|
Detoxification |
|
Metabolism |
|