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Just after the leaves turn golden and the scent of bonfires fills the air, another, rather less welcome season sweeps in. Defined by pink noses, scratchy throats and the endless reaching for tissues, sick season is a nuisance every year.
If your own immunity-boosting arsenal stops short after vitamin C and D, you might be missing a trick. Zinc is an essential mineral for general bodily health, but it plays a critical role in immune health, too. “Zinc is vital for immune function, wound healing, digestion and hormone regulation,” Kirsten Humphreys, nutritional therapist at Bare Biology, explains. “It helps fight off infections by supporting immune cell function.”
While zinc supplements are a worthwhile investment, bolstering your body with zinc-rich foods should be your priority. “Low zinc levels can contribute to inflammation and slow wound healing, as well as symptoms like hair loss, frequent colds and white spots on nails,” she cautions. Vegans and vegetarians in particular need to be mindful of their zinc levels, as plant sources are less bioavailable than in animal-derived foods.
According to the NHS, adults in the UK should aim to eat either 9.5mg a day (for men aged 19 to 64) or 7mg (for women). Current advice is to try and source all of your zinc from your daily diet – though some people may need a supplement to help them hit the RDA.
Here, four nutritionists share their go-to foods that are rich in zinc, to help keep you fortified this flu season.
Oysters
Oysters are the richest natural source of zinc, W-Wellness nutritional therapist Maz Packham shares with British Vogue. “Just two to three oysters will meet your daily requirement.”
Not a Bivalve fan? No bother, there are plenty of other non-mollusc options to try. Read on.
Pumpkin seeds
“Pumpkin seeds are one of my favourite, most versatile plant-based sources of zinc, as they are so easy to incorporate into meals – whether it’s a sprinkle of seeds on your porridge, as a topper for your salad or stirring into soup,” says Packham.
Her tip is to soak pumpkin seeds overnight. This counteracts the effect of the phytates, which are plant chemicals that bind to minerals like zinc and can affect how well they’re able to be absorbed.
Hemp seeds
Another zinc-rich plant source, hemp seeds have the added benefit of also being a vegan source of omega-3, and an essential fatty acid for reducing inflammation, supporting heart health and lowering blood pressure. There’s also some research to suggest that consuming omega-3 can help with depression and anxiety.
Red meat
Beef, pork and lamb are all rich sources of zinc, second only to oysters. Humphries incorporates them into her diet by preparing slow-cooked stews filled with plenty of vegetables, too.
“Think, hearty, nourishing meals that help keep you warm and support your nutrient intake,” she recommends. Top with a sprinkle of coriander, parsley or dill for a dose of immune-supporting micronutrients, too.
Beans
“Beans like chickpeas are brilliant, because not only are they rich in zinc, but they’re filled with fibre, with half a cup giving you around 7g (or a quarter) of your recommended daily fibre intake,” nutritionist and functional medicine practitioner Farzanah Nasser notes.
Cashews
For Rhian Stephenson, nutritionist, naturopath and Artah founder, cashews are one of the best and most zinc-rich nuts. Chop them up and mix into salads, or keep by your desk for a mid-morning mineral hit.
Shellfish
Prawns, crab and lobster are all examples of high-zinc shellfish. Include in cold salads, warm stir-fries or hearty fish stews.
Eggs
The humble egg has so much going for it. From being a complete source of keratin (the protein that makes up the hair follicle), as well as containing biotin and choline in the yolk – both of which support hair growth and skin health – they are also a great source of zinc.
What are the signs of a zinc deficiency?
Nasser has a hit list of things to look out for that could signal a zinc deficiency:
- Frequent colds or slow healing wounds (indicate weakened immunity)
- Dry skin, acne or eczema flare-ups
- Hair thinning or brittle nails
- Low appetite or changes in taste and smell
- Fatigue, low mood or brain fog
When to consider taking a zinc supplement
The recommended daily zinc amount for women may sit between 7mg and 8mg a day, but in Stephenson’s view, we should be aiming for between 20mg and 30mg (from food and supplements combined) to “support immune resilience and hormone health throughout the autumn and winter months – especially for those prone to getting ill often”.
It’s best, she says, taken proactively, rather than when you start to feel the first signs of illness. “Taking zinc can reduce the severity and length of a cold if taken consistently before, but taken after the onset of a bad cold, will do very little,” she explains.
Stephenson also advises women who are trying to conceive, are pregnant or are currently breastfeeding to take a broad-spectrum supplement that contains zinc. During pregnancy, Nasser explains, zinc requirements naturally increase.
Is there anyone who should avoid eating zinc-rich foods or supplementing with zinc?
Most people can metabolise zinc well, the experts say.
“A high dose of zinc taken over a long period of time can interfere with copper absorption, but this is only when large quantities are taken,” Packham explains. “This isn’t the case for eating more zinc-rich foods, just when supplementing with them.”
This article was originally published on British Vogue.
