Have you ever wondered where zinc can be found in plants? How can one get their daily dose of zinc? What negative effects does zinc have? Find out the answers and the most prominent details in the following.
Zinc is one of the essential nutrients that the body needs in certain proportions, but the body cannot manufacture or store zinc. Therefore, food sources like herbs, foods, and zinc supplements are used to meet the daily requirement for zinc.
Where can zinc be found in herbs, as described in the article? What other sources of zinc are there? Read on to know them as follows:
Where is zinc found in herbs?
One food source that can be added to a daily diet to meet the daily requirement of zinc is herbs. The herbs can be added to food either fresh or dried to enhance flavour. Although herbs contain a small percentage of zinc, they provide the body with what it needs from zinc.
To answer the question, where is zinc found in herbs, we will show you the most prominent herbs rich in zinc, including the following:
1. The zinc-rich plant's leaves
It is worth noting that zinc can be obtained from the leaves of some herbs, whether they are obtained fresh or dried. These are just a few of the numerous examples of these herbs:
- Sage: About 0.09 milligrammes of zinc are present in a tablespoon of dried sage leaves.
- Parsley: One of the herbs that is frequently used in cooking is parsley. One tablespoon of dried parsley leaves contains approximately 0.09 milligrams of zinc.
- Celery: Although celery is a vegetable, it is used like a herb and has a high zinc content (7 milligrammes of zinc per 100 grammes).
- French parsley: One of the herbs with the highest zinc content, French parsley has about 9 milligrammes of zinc per 100 grammes.
- Dill: When compared to other herbs, dill has a high percentage of zinc, with each tablespoon containing 0.1 milligrammes.
- Basil: One of the herbs high in zinc, with 6 milligrammes of zinc per 100 grammes of dried basil.
- Thyme: Thyme is a common ingredient in food, and each 100 grammes of dried thyme has 6 milligrammes of zinc.
2. Seeds of grass high in zinc
It is worth noting that zinc is present in a greater percentage in some herb seeds rather than leaves, including the following:
- Chervil seeds.
- Cardamom seeds.
- Celery seeds.
- basil seeds.
- thyme seeds.
- Mustard seeds.
- caraway seeds
- Poppy seeds .
- anise seeds.
- dill seeds.
3. Plants with a low zinc content
After knowing where zinc is found in herbs, it must be mentioned that there are some herbs that contain a low percentage of zinc, and eating them will not increase the percentage of zinc in the body, and among these herbs are the following:
- mint.
- Rosemary.
- marjoram.
- chives.
What are other sources of zinc?
Following the discovery of the location of zinc in herbs, it is important to note that the daily requirement for zinc can be met by consuming a varied, healthy diet, as food is the best source of zinc.
Although uncommon, severe zinc deficiency can sometimes be treated with zinc supplements. Colds can also be treated with zinc supplements to boost immunity and speed recovery.
The recommended daily intake for zinc is 8 milligrams for women and 11 milligrams for men.
Among the most important food sources rich in zinc are the following:
- meat, including lamb and beef.
- Oysters, crab, salmon, sardines, and flounder are some examples of seafood.
- Poultry, such as: chicken, turkey.
- Legumes, including beans, lentils, black beans, and chickpeas.
- nuts, including pine nuts, cashews, almonds, and peanuts.
- Whole grains include oats, brown rice, wheat, sesame seeds, hemp seeds, pumpkin seeds, squash seeds, and flax seeds.
- dairy products, including milk, cheese, and eggs.
- potatoes, sweet potatoes, green beans, kale, asparagus, and mushrooms are examples of vegetables.
Zinc side effects
Knowing where zinc can be found in herbs makes it so that consuming excessive amounts of the mineral in food rarely results in negative side effects. However, taking zinc supplements may result in negative side effects such as the following:
1. Digestive disorders
- When taking zinc supplements, you might experience nausea, indigestion, diarrhoea, and vomiting.
2. Headache
Headaches are a potential side effect for some people taking zinc supplements.
3. Drug interactions
Taking zinc supplements in conjunction with some medications may cause these medications to be ineffective, including: antibiotics , diuretics, and penicillamine. It is advised to wait at least two hours between taking zinc supplements and prescription medications.