Ever since the COVID pandemic started, there has definitely been a lot of buzz around Zinc. Zinc is a mineral that is paramount for good health, especially for Senior Citizens. Researchers have found that zinc plays a crucial role in boosting our immunity. Zinc is required for the normal functioning of more than 300 vital enzymes in our body. Thus zinc indeed plays an important role and we need to have it in our diets.
For seniors, the daily recommended dose of zinc ranges from 8-13 milligrams each day. The correct amount of zinc in daily diet metabolizes nutrients, builds the immune system and repairs body tissues. With the beginning of flu season, It is essential to get adequate zinc, which helps to fight off these infections.
Important Fact - Your body does not store or produce zinc like other minerals and hence you need to eat enough each day to ensure you get the recommended daily dosage.
Given below are seven zinc rich foods which you can include in your diet.
Meat
An exemplary source of mineral zinc oxide is Meat. Higher concentration of zinc is found in red meat, but enough of it can be found in all types of meat like beef, lamb, pork, etc.
Just 100g of beef contains 5mg of zinc which is 48% of daily value. Apart from zinc, meat is also a good source of other nutrients like 21 grams of protein and 11 grams of fat. Meat also contains traces of iron, vitamin B and creatine.
However, a high amount of meat intake in old age is not advisable. So, make sure you take only meat at regular intervals.
Legumes
Legumes are plant-based food which are filled with a good amount of zinc. Legumes are must for seniors because they are low in calories and fat and contain other nutrients like fibre and protein.
Legumes on the other hand also contain phytates, which are antinutrients which prevent the absorption of zinc. This means that Zinc from legumes are not as well absorbed as Zinc from other products. Despite this, the quantity of Zinc in legumes makes it an excellent option.
To increase Zinc’s bioavailability soaking, fermenting, sprouting methods can be used.
Seeds
Seeds are a good source of zinc. For example, 3 spoons of hemp seeds contain close to 35% of recommended zinc intake. Other seeds which are rich in Zinc are sesame, squash and pumpkins.
As a bonus to improving your zinc intake, Seeds also contain essential vitamins and other minerals which make them an attractive addition to your diet. Seeds also help reduce BP and cholesterol in elderly.
Try adding seeds to your salads, soups and other foods.
Nuts
Nuts like peanuts, pine nuts, almonds and cashew nuts boost your zinc intake. Nuts also contain healthy fibres and fats as well as other minerals. Cashews are a good choice of zinc when it comes to nuts.
It’s a debatable fact that people who tend to eat nuts live longer than those who don’t. Thus nuts can make a very healthy addition to your food diet.
Nuts can be eaten as quick snacks between meals and they also help in reducing risk factors of diabetes and heart diseases.
Eggs
Eggs have an average amount of zinc in them. Two eggs a day contributes 10% of daily value. Apart from zinc, Eggs also contain 78 calories, 7 grams of protein and healthy fats which are needed for the body.
Eggs are loaded with nutrients which are rare in modern diets. It's recommended to take an egg each day for a senior citizen. A common misconception is that, Eggs have a lot of cholesterol. It actually contains HDL (high-density lipoprotein) which is also termed as ‘Good Cholesterol’.
Eggs are pretty much nature’s perfect food. On top of it, they are cheap, easy to prepare and taste great with a combination of foods.
Whole Grains
Zinc can be found in adequate measures in whole grains like Wheat, Rice and also oats. They have many important nutrients like fibre, B vitamins, iron, manganese and also selenium.
It should be noted that, like legumes, whole grains also contain phytates which reduce Zinc absorption in our bodies.
Yet, eating whole grains leads to a number of other health benefits, like reducing the risk of obesity in seniors and reducing diabetes and heart disease risks.
Dark Chocolate
Your chocolate eating habit might be helpful to you here. Researchers have found that dark chocolate has reasonable amounts of zinc in them.
However, dark chocolates are high caloric foods and are not highly recommended for seniors to consume on a regular basis. While you may get a little added nutrients with chocolates, it should not be the relying source of zinc in your diet.
Health Benefits of Zinc
Boost your immunity
Zinc plays a major role in our body’s immune system. A zinc deficient diet can lead to a weekend immune response. Zinc tablets as supplements reduce risk of infections and promote well being in elderly.
Reduce the risk of age related diseases
Zinc significantly reduces age related diseases. Oxide zinc helps relieve stress and prevents age-related macular degeneration. Adults consuming zinc tablet supplements exhibit a higher mental performance.
Help treat Acne
Acne is estimated to affect 10% of the global population. Acne is formed due to obstruction of oil producing glands and inflammation. Studies have found that zinc treatments effectively reduce inflammation and acne maybe a symptom of lower zinc levels.
Note
If you feel that you are not getting enough zinc in your diet and have symptoms of zinc deficiency, It is recommended to speak to a certified nutritionist / healthcare provider about taking zinc supplements such as zinc tablets.
The Bottom Line
Zinc is a very crucial mineral in your diet and eating enough of it is important in maintaining good health as you age. The best way to ensure enough zinc intake is to eat a variety of foods such as meat, seeds, nuts, legumes and eggs. Zinc boosts immune response in our body and significantly reduces age related diseases for senior citizens.
Author: Team 60plus India
Keywords: Zinc, Zinc tablets, Zinc supplements, Senior Citizens.
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