Surprising finding: vegetarian diet covering zinc needs in athletes

Especially in the cold Season, it is a mineral that is especially important to protect us from colds: zinc. It strengthens the immune system, supports wound healing and also ensures healthy hair growth.

The trace element may not, however, made by the body itself, but only through the food and only for a short period of time saved will be recorded.

The main supplier for zinc are animal foods, especially oysters, and meat.

Herbal products zinc absorption inhibit

Only in July 2019, the German society for nutrition e. V. (DGE) has adjusted to the reference value of zinc. The daily requirement is now measured also in terms of how much Phytate, a man takes to himself.

Phytate is found mainly in plant products such as legumes and cereals. It binds in the stomach and intestines, zinc. As a result, the body can use less of it.

Due to this finding, the DGE has adjusted to the reference value, whether a low, medium or high Phytatzufuhr is present. In the case of a medium-sized Phytatzufuhr, which is achieved by the DGE recommended a full-fledged diet, it is recommended that a zinc intake of 8 milligrams for women and 14 milligrams for men.

Vegetarians need due to the increased consumption of plant products with a higher Zinc.

Athletes need more zinc

Especially in the case of athletes who refrain from eating meat, there is the risk of zinc deficiency. Because, as a study shows, have very physically active people have a higher need for zinc than people who don’t exercise, because the zinc through sweat and urine lost.

A zinc deficiency can lead, according to another study, in the case of sports fatigue, decreased endurance and an increased risk of Osteoporosis learning continued. Also, a susceptibility to infections, impaired wound healing, and loss of appetite can be a sign of a defect.

Needs can be covered by zinc-containing foods

A study by Nutritionist Christina homes Done at the University of applied Sciences in Münster, has shown that despite an increased Phytatzufuhr by a vegetarian diet and a lot of sports, the calculated daily requirement of 15 milligrams of zinc can be met. Like the look of can, it has shown on the basis of four diet plans.

A good way to Start the day should be according to the nutritionist a balanced Breakfast with whole – grain and dairy products. Because this food combination promotes the zinc uptake: “it may sound contradictory, since whole-grain products also is rich in fibre and thus, zinc is lost, you can promote the inclusion, by combining this with dairy products,” explains Christina bracht houses.

Also, oatmeal, nuts, and legumes zinc suppliers and should land on the plate.

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Whole grain pasta and brown rice integrate in the diet

In order to meet the daily requirement of zinc should be incorporated throughout the day, zinc-containing foods in the meals: “the zinc is present in many foods, but in different quantities. You get from each meal, a bit of zinc, and whether it has met the requirements or not, summed up at the end of the day,“ says bracht houses.

The nutritionist in a society of diabetology, Austrian practice is recommended, such as whole-grain pasta with hard cheese or brown rice with cottage cheese on his diet plan. Also, the addition of a Spritzers lemon in the salad dressing or Breakfast cereal, promotes the zinc uptake in the body.

Coffee inhibits zinc absorption

Bad news however, there is for all coffee lovers: Because Drinking coffee directly after eating has a negative effect on the absorption of minerals: “By the tannins it may be that zinc is bound to and by the body is not properly recorded”, so houses are Done.

In the case of a vegan diet, with no dairy products taken, estimates Christina bracht houses, it is difficult, the daily requirement of zinc to the diet.

Sources

• Münster University of applied Sciences: press release “Too little zinc?” from the 03.09.2019 https://www.fh-muenster.de/hochschule/aktuelles/pressemitteilungen.php?madid=7188
• Chu, A. (2018): Lower Serum Zinc Concentration Despite Higher Dietary Zinc Intake in Athletes: A Systematic Review and Meta-analysis. Archived from the original on 18.11.2019: https://www.ncbi.nlm.nih.gov/pubmed/29164533

Luisa High Brink

*The post “Surprising finding: vegetarian diet covering zinc needs in athletes” published by FitForFun. Contact with the executives here.