Plant-Based Zinc-Rich Foods
1. Beans & Legumes
2. Nuts and Seeds (Like Pumpkin Seeds)
5. Nutritional Yeast
NB: Shellfish (oysters and mussels etc) are particularly high in zinc as is beef, lamb, pork, chicken and turkey. If you are vegan or vegetarian, it may be worth occasionally checking up on your zinc levels.
A change of season is approaching, and our immune systems could do with any boost available. ‘Checking in’ on your zinc levels before winter can be a wise plan as we head into cold and flu season.
Nearly every enzyme reaction in the brain involves zinc. It is also important for many enzymes associated with digestive and metabolic function.
Zinc can be beneficial for vision, acne, protein synthesis and collagen formation, general growth, prostate function, wound healing, immunity, blood sugar levels, thyroid function and fertility.
Signs of deficiency may include, prolonged wound healing, diminished taste and smell, brittle nails, hair loss, infertility, poor memory, poor night vision, acne, fatigue, susceptibility to infection.
At Wise Cicada we will always talk about how you can gain nutrition from food first, however we also like to encourage you to pop in and chat with our experienced, qualified naturopaths on the shop floor to find out more about natural supplementation. They can guide you on how to identify any deficiency and fast track a redress in your body’s natural balance. Zinc deficiency can play a part in many complex health issues, so the advice of a qualified practitioner is recommended. Our in store naturopaths (Christabel and Barb) are available for a free, obligation free chat on the shop floor weekdays 10.30am – 7pm and weekends 9.30am – 6pm.
Biotrace Elemental Zinc – The ‘Elemental’ range of minerals and trace minerals from Biotrace is the ‘go to’ brand for Wise Cicada supplement department staff because of its bioavailability and balanced backdrop of added ‘CMD’ mineral co-factors. (All the other main minerals and a full spectrum of trace minerals, derived from natural salt source and delivered in an ionised colloidal form.) This liquid supplement is easy to take, just 1 ml in water per day.
NB: Overdosing can be toxic. How much zinc do we need?
Infants 7-12 months RDI 3 mg
Children 1-3 Yrs RDI 3 mg / 4-8 Yrs RDI 4 mg / 9-13 Yrs RDI 6 mg
Boys 14-18 Yrs RDI 13 mg
Girls 14-18 Yrs RDI 7 mg
Men 19-70+ Yrs RDI 14 mg
Women 19-70+ Yrs RDI 8 mg
Pregnant women 14-18 Yrs RDI 10mg / 19-50 Yrs RDI 11 mg
Breastfeeding women 14-18 Yrs RDI 11 mg / 19-50 Yrs RDI 12 mg
Pumpkin Seed and Cranberry Snack Bars
1/4 cup (91g) your choice of honey, maple syrup or agave syrup
1/2 teaspoon vanilla extract
1/4 cup (30g) almond meal
1/8 teaspoon salt
1/4 teaspoon cinnamon
1 Tablespoon (15g) almond butter
1 and 1/3 cups (187g) whole almonds, roughly chopped
1/2 cup (60g) dried cranberries
3/4 cup (104g) salted pumpkin seeds
– Preheat oven to 150°C.
– Line an 8 or 9-inch square pan with baking paper allowing enough overhang on the sides to easily remove the bars from the pan.
– Using a spatula or wooden spoon, mix the honey/syrup, vanilla, almond meal, salt, cinnamon and almond butter together until combined. Fold in the almonds, dried cranberries, and pumpkin seeds until combined.
– Transfer mixture to prepared baking pan and press very firmly into an even layer. Pack it in as tight as possible.
– Bake for 20-22 minutes.
– Remove from the oven and allow to cool completely in the pan set on a wire rack for 1 hour, then transfer to the refrigerator to chill for 1 more hour. This helps firm up the bars and makes them stay compact.
– Remove bars from the pan using the overhang on the sides and cut into bars.
– Individually wrap each bar in plastic wrap or parchment. Store at room temperature for 1 week or in the refrigerator for up to 2 weeks.