what is zinc?
zinc is an essential trace mineral, meaning the body needs it in small amounts but cannot produce it itself, so it must come from food. it's involved in hundreds of processes throughout the body and is found in a wide range of animal and plant foods, including pumpkin seeds, which are one of the richest plant based sources.
its role in the body
zinc has a number of officially recognised roles in the body. it contributes to normal fertility and reproduction, normal cognitive function, the maintenance of normal skin, hair and nails, and the normal function of the immune system. it also plays a part in normal protein synthesis and the protection of cells from oxidative stress. because of this broad range of functions, zinc is often mentioned in discussions of general wellbeing, immune support and skin health, and it's a nutrient that's genuinely worth paying attention to as part of a varied diet.
good dietary sources
- pumpkin seeds and other seeds
- meat, poultry and shellfish, particularly oysters
- lentils, chickpeas and other pulses
- dairy products and eggs
zinc from plant sources like seeds and pulses can be slightly less easily absorbed by the body than zinc from animal sources, partly due to naturally occurring compounds called phytates. soaking, sprouting or lightly toasting seeds can help reduce this effect somewhat.
things to consider
people following vegetarian or vegan diets may need to pay particular attention to zinc intake, given the slightly lower absorption from plant sources, and may benefit from speaking to a registered dietitian about ensuring adequate intake. very high dose zinc supplements, taken over long periods without medical supervision, can interfere with the body's absorption of copper, so it's best not to exceed recommended amounts without professional advice. as with most nutrients, getting zinc from a varied diet of whole foods is generally preferable to relying on high dose supplements unless a healthcare professional has identified a specific need.
the takeaway
zinc supports everything from immune function to skin health and normal fertility, and pumpkin seeds offer a convenient, whole food way to include more of it in a balanced diet.