2023-11-15 16:31:24
A healthy gut is the cornerstone of overall health. One of the essential nutrients that plays a crucial role in maintaining gut health is zinc.
Zinc is a trace mineral that supports various body functions, including immune system function and wound healing. Most importantly, digestive health, according to the University of Massachusetts Lowell.
Here are five foods rich in zinc that you should consider incorporating into your diet, according to a new report published by the specialized medical website “onlymyhealth.”
Lean meat
Lean meats, such as poultry and beef, are excellent sources of zinc. About 105 grams of lean meat can meet the daily dietary zinc requirement of 25 percent in men and 32 percent in women, according to the National Institutes of Health study.
Zinc is vital for the proper functioning of enzymes involved in digestion and absorption of nutrients in the digestive system.
Including lean meats in your diet provides a boost of zinc that supports these digestive processes, contributing to gut health.
Legumes
Legumes and beans, including chickpeas, lentils and black beans, are not only rich in fiber, but also contain a significant amount of zinc.
Fiber promotes bowel movement and supports the growth of beneficial gut bacteria, according to a study published in MDPI’s journal – Microorganisms. Combining the benefits of fiber and zinc found in legumes contributes to a comprehensive approach to gut health.
Nuts and seeds
Nuts and seeds, such as pumpkin seeds, cashews and almonds, are valuable sources of zinc. A study shared by the National Institutes of Health showed how zinc helps maintain the intestinal lining by helping prevent leaky gut syndrome and promoting overall digestive health.
Including a variety of nuts and seeds in your diet ensures that you get a variety of nutrients that are beneficial to your gut.
Dairy products
Dairy products, including yogurt and cheese, are rich in zinc and also provide probiotics. Probiotics are beneficial bacteria that contribute to the balance of the gut microbiome.
In addition, dairy products help absorb zinc better than other food sources, according to a study published in the MDPI journal Nutrients.
The combination of zinc and probiotics in dairy products supports digestive health by promoting a harmonious environment in the intestines and promoting the growth of good bacteria.
Whole grains
Whole grains, such as quinoa, brown rice, and oats, not only provide essential fiber, but also contain zinc. The fiber found in whole grains supports regular bowel movements and helps maintain a healthy bowel environment. The zinc content in whole grains contributes to the digestive process in general, ensuring efficient absorption of nutrients.
In this context, eating foods rich in zinc can help your child fight malnutrition. Therefore, incorporating foods rich in zinc into your diet is a proactive step towards maintaining a healthy intestine and contributing to the health of the digestive system.
Remember, a varied and balanced diet is key to supporting your gut health, and zinc-rich foods play a vital role in achieving this balance.
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