Zinc in food: Why is it important?

Zinc is an essential trace element that plays a key role in the immune system, wound healing, skin health, and metabolism. Since the body cannot produce zinc itself, it must be obtained through the diet or dietary supplements.

What is zinc?

Zinc is involved in more than 300 enzymatic processes, including regulating metabolism, supporting immune defenses, and repairing tissue. Studies show that adequate zinc intake strengthens the immune system, promotes skin health, and supports cell division.

Study: A study published in the American Journal of Clinical Nutrition shows that regular zinc intake reduces the risk of infection in older people. (AJCN Source)

Recommended daily intake:

• Men: 10 mg
• Women: 7 mg

Source: German Nutrition Society (DGE)

Foods high in zinc

Zinc is found in many foods, with animal products containing the highest concentrations.

Animal-based sources of zinc

1. Meat: Beef, pork, and poultry.
2. Fish and seafood: Oysters contain up to 20 mg of zinc per 100 g and are among the best natural sources of zinc.
3. Dairy products: Cheese, yogurt, and milk contain moderate amounts of zinc.

Study: According to a publication in the Journal of Trace Elements in Medicine and Biology, animal-based sources of zinc are better absorbed because they do not contain phytates. (Trace Elements Source)

Plant-based sources of zinc

1. Nuts and seeds: Pumpkin seeds, sunflower seeds, and cashews.
2. Legumes: Lentils, chickpeas, and beans.
3. Whole grains: Oatmeal, quinoa, and whole-grain bread.

Tip: Plant-based zinc is absorbed less efficiently due to phytic acid. Soaking, sprouting, or fermenting foods can increase bioavailability.
Study: A study in the Nutrients Journal highlights that processing plant-based foods improves zinc absorption. (Nutrients source)

Benefits of zinc

1. Strengthening the immune system: Zinc helps fight viruses and infections. A study in Frontiers in Immunology shows that zinc deficiency increases susceptibility to viral infections. (Immunology source)
2. Healthy skin and hair: Zinc accelerates wound healing and helps with acne and hair loss. Studies show that zinc reduces inflammatory processes associated with acne. (Dermatology source)
3. Boosting fertility: In men, zinc improves sperm quality; in women, it supports hormonal balance.
4. Metabolism support: Necessary for carbohydrate, fat, and protein metabolism.

Zinc supplements: MST Nutrition

When it is difficult to obtain enough zinc through the diet, dietary supplements can be an effective solution.

Recommended zinc products from MST Nutrition:

1. Healthy® Zinc Picolinate (Germany) / Healthy® Zinc Picolinate (UK)

• Supports the immune system and promotes skin health.
• Zinc picolinate has particularly high bioavailability.
  Study: Research published in Nutrition Research Reviews confirms the high bioavailability of zinc picolinate. (NRR Source)

2. Zinc Chelate Bisglycinate (Germany) / Zinc Chelate Bisglycinate (UK)

• Supports the health of the skin, nails, and hair.
• This form of zinc is gentle on the stomach.
  Study: Studies show that bisglycinate zinc offers high absorption and tolerability. (Chelate Source)

3. Zinc B6 Magnesium (Germany) / Zinc B6 Magnesium (UK)

• Combination of zinc, magnesium, and vitamin B6 to support the nervous system.
  Study: This combination can improve sleep quality and reduce stress. (Sleep Study Source)

How should zinc supplements be taken?

• Recommended dosage: 10–25 mg daily.
• When to take: Preferably with a meal to avoid stomach irritation.
• Avoid overdosing: Do not exceed 40 mg daily to prevent side effects such as nausea or copper deficiency.

Study: A publication in the Journal of Nutrition highlights the importance of the correct dosage to avoid toxicity. (JN Source)

Conclusion

Zinc is an essential trace element that can be obtained through food or dietary supplements. MST Nutrition products, such as Healthy® Zinc Picolinate, Zinc Chelate Bisglycinate, and Zinc B6 Magnesium, are excellent options for meeting your zinc needs. Follow the recommended dosage and consult a doctor if necessary.