Foods containing phytate and calcium can hinder zinc absorption
Nutritionists warn that the combination of inappropriate foods can reduce the body's ability to absorb zinc. Calcium, alcohol and some plant compounds such as lectin, tannin, phytate or phytic acid can block the path of absorption of this mineral.
According to Leah Oldham, a nutritionist at Henry Ford Health System (USA), beans such as kidney beans, chickpeas or pinto beans contain a lot of phytate, an anti-nutrient that can interfere with zinc absorption. However, Soaking and cooking thoroughly will significantly reduce phytate levels, making zinc easier to absorb, says Oldham.
Similarly, peanuts and oats, which are rich in fiber and heart-healthy, also contain phytate. Expert Debbie Petitpain, a nutritionist in Charleston (USA) and a spokesperson for the Institute of Nutrition and Dietetics, recommends: "If you are taking zinc supplements, you should take them at least two hours before or after a peanut meal to avoid absorption disruption".
Be careful with milk, coffee and alcohol when drinking zinc
Not only plants, dairy products can also cause the body to absorb zinc less. Milk, yogurt or cheese contain a lot of calcium, minerals competing for absorption with zinc and iron in the intestines. If youre taking zinc supplements, take them in the morning and leave calcium or iron at the end of the day to avoid interaction, suggests Oldham.
Coffee and tea are also "potential culprits". They contain polyphenols and tannins, antioxidants that can slightly reduce the absorption of zinc. If you drink coffee regularly, set aside the time to take zinc for at least 30 - 60 minutes, Oldham advised.
In addition, almond milk, soy milk or rice milk with calcium-fortified milk also have the same effect, so it should be noted when combined with foods or tablets containing zinc.
Another factor that is often overlooked is alcohol. Drinking a lot of alcohol not only damages the stomach lining but also makes it difficult for zinc to be absorbed in the intestines. Even those who drink alcohol in moderation should avoid taking it at the same time as zinc, Oldham said.
Should you take zinc supplements daily?
According to Dr. Emma M. Laing, Director of the Department of Nutrition at the University of Georgia (USA), drinking zinc on an empty stomach can help improve absorption, but in some people, this causes digestive discomfort. The safe solution is to eat with a snack that is low in calcium, low in phytate, and not with tea or coffee, Ms. Laing shared.
Many vegetarians or vegan people often need to supplement zinc because their diet is high in phytate. However, according to expert Petitpain: For the majority of healthy people, just maintaining a balanced diet is enough zinc. Supplementation should only be done when there is a medical prescription or a deficiency is diagnosed".
Natural food sources rich in zinc include oysters, beef, additional grains, pumpkin seeds and lentils, simple options to keep the body healthy and boost immunity every day.
