Monthly Archives: February 2015

Zinc, zinc, zinc.

Photo by Paula Borowska

For years, we’ve been told to take vitamin C to prevent or recover from colds. So we’ve all been glugging down orange juice or taking those horrible tasting vitamin C tablets in the hopes or speeding away our colds.

It seems that we have a new contender for being a cold supermineral. New research has been published that demonstrates that zinc is much more effective for healing and recovery during colds and flu than vitamin C. Additionally, when taken within 24 hours of getting sick, zinc is associated with a shorter duration of the common cold.

What is zinc?

Zinc is a mineral that is found throughout the body and helps the immune system to heal wounds and fight the viruses and bacteria that cause cold and flu. Zinc is very important for cell reproduction in the body and for babies and children to grow.

How much zinc do you need?

Age                                                                                                                  Daily Zinc Requirement

Birth to 6 months 2mg
7 months to 3 years 3mg
4 to 8 years 5mg
9 to 13 years 8mg
14 years to adult (men) 11mg
14 years to adult (women) 8mg
Breastfeeding women 12mg

However – taking zinc tablets within 24 hours of getting sick can help tremendously. If supplementary zinc is taken, the UK Food Standards Agency and the UK Department of Health recommend that no more than 25mg a day is taken, as too much may cause anaemia and weakening of the bones. Wild Nutrition’s immune support tablets are excellent as they are as close to food state as possible, which makes it much easier for your body to absorb the minerals and vitamins they contain.

Okay, so what does this actually mean in terms of real food?

Fruits and vegetables are not good sources of zinc, because the zinc in plant proteins is not as bioavailable for use by the body as the zinc from animal proteins. Therefore, low-protein diets and vegetarian diets tend to be low in zinc.

Oysters, red meat, poultry and crab are good sources of zinc, with beef, lamb, pork, chicken and turkey having the highest concentration of this mineral.

Food                                                                                                                                  Zinc Content

A piece of cooked beef the size of deck of playing cards (100g) 12.3mg
A piece of cooked pork the size of deck of playing cards (100g) 5mg
6 oysters 76mg
A small bag of cashews (100g) 5.6mg
3-4 medium mushrooms (1 cup) 1.4mg
2-3 handfuls of pumpkin / squash seeds (100g) 10.3mg

As ever, it’s important to look at your weekly rather that daily intake of food to get the true picture of what vitamins and minerals you need to increase / decrease / maintain.

Giving up fruit.

Photo by Brian Jimenez

I am an utter fruit addict. I admit it. And it’s time for me to sort out my relationship with fruit.

I’ve decided to carry on with the Whole30 I started on 1st January because I believe that fruit became a real crutch for me, especially in moments of stress and stopped me from being as successful as I wanted to be in my Whole30. But I suppose that’s one of the points of a Whole30 – to help identify trouble spots with food. My trouble spot is fruit and specifically, mangos (fresh and dried) and green grapes. I have no off switch with either of them, I’ve realised.

Is anyone else like this? I don’t really crave sugar, i.e. the sucrose in chocolate or candy, but fructose, the sugar in fruit is a huge problem for me. Basically, mango and green grapes are my kryptonite!

So I’m carrying on my Whole30 until Valentine’s Day to get my relationship with fruit under control. Clearly, moderation doesn’t work for me and I admire people that can eat a few grapes or a tangerine and be done with it. Not me! So watch this space and I’ll let you know how I get on!