The Vegiterranean Diet: The New and Improved Mediterranean Eating Plan--with Deliciously Satisfying Vegan Recipes for Optimal Health by Hever Julieanna

Author:Hever, Julieanna [Hever, Julieanna]
Language: eng
Format: azw3
ISBN: 9780738217901
Publisher: Da Capo Press
Published: 2014-12-22T16:00:00+00:00

Zinc

Zinc is an essential trace mineral, supporting immune function and wound healing, synthesizing protein and DNA, and assisting growth and development throughout pregnancy, childhood, and adolescence.15

Although zinc status is difficult to measure using blood tests, clinical deficiency typically shows up as delayed wound healing, growth retardation, suppressed appetite, decreased immune function, hair loss, taste abnormalities, or eye and skin lesions. Those at risk include alcoholics and people consuming inadequate calories. Zinc deficiency may also exhibit in the presence of digestive diseases.

Daily intake is necessary and plant sources high in zinc are legumes, cashews and other nuts, seeds, soy products, and whole grains. Because of the concern of phytates disrupting absorption of zinc, it is recommended that people on a plant-based diet aim for 50 percent greater than the RDA intake of zinc. Similar to iron and calcium, methods like soaking, sprouting, leavening, and fermenting will reduce this effect and improve absorption.

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