Zinc – the all-rounder
Zinc is involved in numerous important metabolic processes such as the production and breakdown of sugar, fats and proteins. But it also influences hormones, such as thyroid hormones and sex hormones, and is required for the construction of genetic material. Our skin and eyes also benefit from a sufficient supply of zinc.
This trace element is most often associated with the immune system. Zinc supports the normal function of the immune system and helps to protect cells from oxidative stress. It also plays a role in cell division and contributes to normal vitamin A metabolism.
Which foods contain zinc?
Our body does not contain large stores of zinc, so it should be consumed daily through food. Meat, offal, milk, cereals, sunflower seeds, nuts and soya flour are good sources of zinc.
In fact, significant nutrient losses can occur during food processing and preparation. For example, zinc in cereals is mainly contained in the outer layers and up to 80% is removed when ground into flour.
Zinc bioavailability is higher in animal source foods than in plant-based foods and is influenced by various dietary ingredients.
The phytates contained in cereals and legumes (which can, however, be broken down by sourdough fermentation or soaking and germination), as well as tannins in coffee and tea, have an inhibiting effect. Citric acid, found in citrus fruits and numerous other fruits, improves zinc availability from phytate-rich foods.
Be careful of tannins and phytates!
Tannin-rich foods such as nuts, coffee and green tea and phytate-rich foods such as oats, milk and legumes are rich in zinc, but at the same time inhibit bioavailability in the body!
Selenium – important for the immune system and cell protection
Selenium fulfils many important functions in our body and is contained in all our body’s cells. Adequate selenium supply plays an important role in normal thyroid function and sperm production, among other things.
But it is also indispensable as a component of the body’s own enzymes for cell protection and cell metabolism. This is because selenium helps to protect cells from oxidative stress and contributes to the normal function of the immune system.
Which foods contain selenium?
Selenium is bound to protein in foods. Therefore, protein-rich foods such as pork and poultry, fish and eggs are particularly rich sources of selenium. But nuts and vegetables also contain this trace element.
Cereal products made from white flour usually contain very little selenium, as the nutrient-rich outer layers of the grain are removed. Since the trace element is sensitive, care should be taken to prepare food gently.
A dietary supplement with selenium is therefore useful if the daily requirement cannot be ensured by the diet.