Lifeplus Wellness

The importance of using our five senses for wellbeing

Wed, 11 Sep 2024 12:43:14 +0200

Reading Time: 3 minutes

Wellbeing is something we all aspire to, but it’s also something that we need to work at.

Fortunately, by simply being mindful and becoming attuned to our five senses, we can learn to improve our wellbeing in all manner of ways.

The link between wellbeing and our five senses

Our brains are responsible for processing the information fed to them by our five senses, and interpreting what we see, feel, hear, taste and smell can have a direct impact on our wellbeing:

Wellbeing and sight

Sight can be linked directly to one of the four main pillars of health – eating well. It’s often said that we eat with our eyes, which is why a plate of different coloured foods will be more appealing to most people than a plate containing just one coloured food.¹ A study even found that by using brightly coloured plates, older people were around 30% more likely to consume a little bit more food!²

Wellbeing and taste

Taste and smell are very much linked, with around 80% of what our brain interprets as a taste sensation actually coming from our sense of smell. We are capable of recognising millions of different odours, but when it comes to taste, without the added clues given to us by sight, smell and texture, we are only capable of distinguishing whether something is salty, sweet, bitter, sour or savoury. So how can taste by itself lead to better wellbeing? One way is that people who are sensitive to bitterness are likely to be more selective about what they eat and avoid things higher in sugars and fats, which often have a greater degree of bitterness. Another is that studies have shown that sweet tastes can distract against physical discomfort – think about giving a child a sweet to suck on before an injection, for example.³

Wellbeing and sound

Our ability to interpret sounds alerts us to danger – the beep of a car horn, the shrill of a fire alarm or the siren of an ambulance, for example. Sounds can also be used to assist in healing though, largely because music reduces stress and anxiety. Research has also shown that physical therapy patients recover better when certain sounds are played during various points of their therapy.⁴

Wellbeing and touch

Touch is one of the most powerful tools we have available to us in terms of our own wellbeing. Whether it’s the embrace of a loved one, or the stroke of a pet, the simple act of touch has been shown in studies to lead to a reduction in anxiety and to improve sleeping patterns.⁵

Wellbeing and smell

Smell is not just something that is associated with pleasure or displeasure but can be an early indication of the manifestation of certain health problems. For example, studies have shown that a decline in your ability to smell could be a predictor of Alzheimer’s.⁶ More recently, a loss of smell has been cited as an indication that you may have been infected with the Covid-19 virus.

The link between our senses, and the four pillars of health

We view health and wellbeing as something that can be broadly split into four pillars, with each of them needing to be balanced in order to keep us healthy – our senses are strongly influential in each of them:

Eating well

Sight, taste and smell are all important in ensuring we eat well. From being visually drawn towards colourful foods, to avoiding foods that have gone off and are smelling bad, our sense helps us to get the balanced diets our bodies need.

State of mind

Pleasure can be felt by experiencing human touch, but our state of mind is also influenced by our other senses. Smells can evoke happy memories, sounds can bring us joy and there is nothing better than the taste of a hot drink on a cold day to make us feel comforted.

Staying active

Staying active is important for all aspects of our wellbeing and relying on our senses can make it easier and more enjoyable. Rather than viewing a walk as a chore, you might instead stroll along a seafront or through a forest, allowing your eyes to take in the sights, your nose to take in the new smells and your ears to enjoy the sounds of the birds in the trees.

Nutritional supplementation

With good nutritional supplementation, you can make sure you are consuming everything you need for good health, taking an empowered approach to your nutritional needs.

By remembering the four pillars of good health and being mindful about how your senses can help us experience them to their fullest, you are putting yourself on the pathway to a balanced state of wellbeing.

Why is eye contact important?

Wed, 21 Dec 2022 12:06:00 +0100

Reading Time: 2 minutes

Our eyes provide us with the incomparable gift of sight, but they’re also excellent communicators.

That’s right – your eyes are critical in facilitating communication. What they convey can completely change the mood of a conversation.

From empathy to anger, our eyes are windows to what we’re feeling. Have you ever seen someone smile, but their eyes don’t match the spirit of the grin?

Why is eye contact important?

When you maintain eye contact with someone throughout a conversation, you’re showing them that you respect them and the words they have to say. If your eyes were to wander around, flitting across the scenery while the other person is speaking, they would likely think you’re not paying adequate attention.

That doesn’t mean you should stare – that would make the other person uncomfortable. But sustained, genuine eye contact goes a long way toward demonstrating that you’re truly listening to the conversation and are engaged.

What does eye contact convey?

Making eye contact during a conversation establishes trust. If someone chooses not to make eye contact with you, it could be a sign that they’re being dishonest with their words.

It’s also a great way to bond with the person you’re engaging with. Using our eyes, we can communicate empathy for what they’re feeling and going through. If their words and eyes indicate that they’re frustrated, your eyes can reflect that, too. If they’re ecstatic over good news they’ve just received, your eyes can show that same excitement.

Another feeling that eye contact can foster is confidence. When you sustain eye contact with someone, you’re showing that you’re confident in yourself. On the other hand, looking away and/or blinking frequently during a conversation can be a sign of submissiveness.

But how much eye contact is too much? As mentioned above, staring is inappropriate, but it can be difficult to figure out how and when to look away and when to look back at the person you’re talking to. The best rule to follow is the 50/70 rule, which states that you should hold eye contact for 50 percent of the time you’re speaking and 70 percent of the time when listening. Now, we’re not suggesting that you time your conversation to ensure you’re following the rule precisely. But it’s a good rule of thumb to bear in mind as you engage in your next watercooler chat.

How can you maintain good eye health and prevent sore eyes?

Fri, 26 Nov 2021 08:18:00 +0100

Reading Time: 3 minutes

Eye health is impacted by a number of factors.

Poor eye health can lead to symptoms ranging from sore eyes to dry, itchy eyes, blurred vision and more.

As one of our five senses, eyesight is without a doubt important. Being able to see well is a huge benefit, and yet it’s something that is easy to take for granted. Until there are problems with our eyes, we often don’t even think about them. Like the rest of our body, it’s important to look after them.

Limit screen time

Too much time spent staring at a screen can cause digital eyestrain, resulting in burning, itchy or tired eyes, as well as headaches, fatigue and loss of focus. With so much reliance on digital technology, and with many people now working from home, there is an increased risk that you might find yourself staring at screens longer than before. With no colleagues to speak to on breaks, and no commuting time to and from the office, your ‘breaks’ can easily turn into more time spent looking at a computer or television screen. To prevent the symptoms of too much screen time, be sure to take regular breaks. Make sure you are wearing any prescription glasses you require and be sure to work under proper lighting conditions.¹

Avoid blue light

It’s not just televisions and computers that are an issue. Most of us are guilty of spending too much time staring at our smartphones. For many, it’s the first thing we look at in the morning and the last thing before we go to bed at night. Phones transmit what is known as ‘blue light’ which not only keeps you awake, but also has the potential to lead to macular degeneration – a leading cause of vision loss.² Certain situations can intensify the transmission of blue light, such as background darkness, so it really is best to avoid looking at your phone in bed if you are worried about eye health.

Try to get enough sleep

Putting down your smartphone is the first step to getting a better night’s sleep, and sleep in itself is important for your eyes. During sleep, all cells in our bodies restore themselves, and this goes for your eyes too. Restoring eye cells reduces sore eyes and can lead to healthier eye function and better vision. Dry eyes in particular are often seen in people who do not get enough sleep.³ But what is enough sleep? Government advice suggests that we should all aim to get between 6-9 hours sleep each night.⁴ If you have difficulty sleeping, try to establish a bedtime routine and do your best to wake up at the same time each morning too. You might find it easier to sleep if you do something in the evening that helps you to relax, like taking a warm bath, listening to some relaxing music or reading a book.

Keep hydrated

Like the rest of your body, your eyes need water to function properly. Without enough lubrication you will find yourself suffering from uncomfortable, sore eyes. This is because dehydration can cause a deficiency on your tear film, which makes the surface of your eyes more prone to irritation. Symptoms of dry eyes might include burning, sensitivity and a gritty feeling. The good news is that it’s an easy fix: simply drinking more water is usually enough to help you produce a greater volume of tears and find yourself suffering with sore eyes less.

Ensure you are getting enough vitamins

Vitamin A deficiency has been shown in studies to be one of the leading causes of blindness globally.⁵ One of the first signs of such a deficiency is dry eyes, or difficulty producing tears and in some cases you may start to experience night blindness. Fortunately, it’s easy to ensure that your diet contains enough vitamin A. The richest sources are animal-derived, such as liver, egg yolks and dairy products. If you have dietary restrictions that don’t allow you to eat animal products, you can encourage your body to produce it by eating vegetables containing carotenoids, such as sweet potato, kale and carrot. As it can be difficult to get enough vitamin A this way however, you might also like to consider taking a nutritional supplement.

Vitamins E and C are also important for eye health. Deficiency in vitamin E can lead to retinal degeneration and blindness⁶ and sufficient levels of vitamin C have been suggested in studies to make you less prone to getting cataracts.⁷ Some good dietary sources of vitamin E include almonds, sunflower seeds and vegetable oils, while vitamin C is plentiful in many fruits and vegetables, including sweet peppers, citrus fruits, broccoli and kale.

Armed with the knowledge of what to do to protect our eyes, for most of us it should be relatively straightforward. Reach for an extra glass of water, take time away from electronic devices and do your best to lead a healthy diet and lifestyle, getting plenty of regenerative sleep.

Omega 3 fatty acids

Tue, 26 Jan 2021 16:43:00 +0100

Reading Time: 4 minutes

What are omega 3 fatty acids?

Omega 3 fatty acids are single or polyunsaturated fatty acids. You may be more familiar with them as “good fats”. They are also called essential fatty acids because they are essential for human life. The three most important omega 3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). As our body does not produce the fats itself, these unsaturated fatty acids must be consumed through food.

What is the difference between saturated and unsaturated fatty acids?

Fatty acids differ, among other things, in their degree of saturation. People frequently use the expressions of “bad” saturated fatty acids and “good” unsaturated fatty acids. But where does this distinction between “good” and “bad” come from?

Saturated fatty acids are not essential for humans since the body also manufactures them from other food ingredients such as glucose or protein.¹ We consume saturated fats mainly through food: through animal foods such as meat and sausage, but also through vegetable foods such as coconut, coconut oil and palm oil.²

Unsaturated fatty acids are called “good fats” because they have a more favourable effect on cholesterol levels. Reducing the consumption of saturated fatty acids helps maintain normal blood cholesterol levels. Marine and plant-based sources of good unsaturated fatty acids include high-fat fish, vegetable oils and nuts.²

What types of omega 3 fatty acids are there?

The three essential fatty acids of alpha-linolenic acid (ALA), eicosapentaenic acid (EPA) and docosahexaenic acid (DHA) are again divided into plant and marine-based omega 3 fatty acids. Alpha-linolenic acid (ALA) is a plant-based omega 3 fatty acid, and eicosapentaenic acid (EPA) and docosahexaenic acid (DHA) belong to marine-based unsaturated fatty acids.

Where is plant-based omega 3 found?

The most important sources of ALA omega 3 include:³

Vegetable oils such as linseed oil, rapeseed oil and soya oil
Nuts and seeds such as walnuts, linseed and chia seeds

Where is marine-based omega 3 found?

Marine-based omega 3 sources (EPA and DHA) include:³

Fish and seafood, especially high-fat cold water fish such as salmon, mackerel, tuna, herring and sardines

Another essential: omega-6 fatty acids

In addition to omega 3 fatty acids, omega-6 fatty acids are among the unsaturated fatty acids. They are also essential for our body. The polyunsaturated fatty acid linoleic acid (LA) belongs to the family of omega 6 fatty acids.

Where is omega 6 found?

The most important sources of omega 6 include:⁴

Vegetable oils such as sunflower oil, safflower oil, corn oil and soya oil
Cereals and seeds such as walnuts, sunflower seeds and pumpkin seeds

Consumption of omega 3 fatty acids and omega-6 fatty acids via food

The German Society for Nutrition (DGE) recommends that young people and adults consume omega-6 fatty acids and omega 3 fatty acids at a ratio of 5:1. More precisely, it is recommended that 2.5 percent of the daily energy supply comes from the omega-6 fatty acid linoleic acid (LA) and 0.5 percent comes from the omega 3 fatty acid alpha-linolenic acid (ALA).⁵

How can we maintain a healthy diet, while keeping a balance between omega 3 and omega-6 fatty acids? Healthy nutrition means diversity: To keep the essential fatty acids in balance, small changes in diet can help:

According to the recommendation of the German Society for Nutrition (DGE), people who eat fish are advised to serve fish on their plates once or twice a week.⁶ High-fat fish are great sources of omega 3.
As an alternative to or as well as eating fish, fish oil can also be used more frequently during cooking.
Vegetarians who do not eat fish can add linseed oil to their meals.
Try to replace fatty foods with vegetables, fruit and fibre as much as possible. Reducing the consumption of saturated fatty acids helps maintain normal blood cholesterol levels.
Fats of animal origin (butter, meat, eggs) can often also be replaced by vegetable fats found in nuts, seeds and vegetable spreads.

What effect do omega 3 fatty acids have on the body?

Omega 3 fatty acids can affect the cardiovascular system, our eyes and our vision. During pregnancy and up to the 12th month of life, omega 3 fatty acids can be important for the development of the child. Learn how omega 3 helps our body.

Effect on the cardiovascular system

Some omega 3 fatty acids support the function of our cardiovascular system as well as having other benefits. The essential fatty acid alpha-linolenic acid (ALA) helps maintain normal blood cholesterol levels. Consuming the marine-based omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) also contributes to the normal function of the heart and helps maintain normal blood pressure. Omega 3 fatty acids also have a positive effect on blood fat levels: EPA and DHA help maintain normal blood triglycerides.

Effect on the eyes & vision

Some omega 3 fatty acids also have a positive effect on the eyes and vision. Docosahexaenic acid (DHA) helps to maintain normal vision.

The consumption of some sources of omega 3 not only has a positive effect on the eyes and vision, but also helps their normal development in infants and foetuses. Docosahexaenoic acid (DHA) is a valuable source of omega 3 for foetuses and growing children. When the mother consumes docosahexaenoic acid (DHA), this contributes to the normal development of the brain and eyes in the foetus or breast-fed infant.

Development of the brain

An adequate supply of some omega 3 fatty acids can also be important for the development of the child during pregnancy. When the mother consumes the essential fatty acid docosahexaenoic acid (DHA), this contributes to the normal brain development of the foetus or breast-fed infant.

Effect on infants after birth

Consuming the unsaturated fatty acid docosahexaenoic acid (DHA) contributes to normal eye development in infants up to 12 months of age. Essential fatty acids, such as alpha-linolenic acid (ALA) and linoleic acid (LA), are needed for the normal growth and development of children.

Essential fatty acids as a staple of a healthy diet

Even small changes in diet can help the body to absorb essential fatty acids naturally and to maintain the balance of omega 3 and omega 6 fatty acids. Try to make healthy sources of omega 3 and omega 6 part of your diet.

Why are eggs healthy?

Wed, 20 Jan 2021 08:46:00 +0100

Reading Time: 7 minutes

The health benefits of eggs

Are eggs good for you? This question has long been a subject of debate, the reason being that many people associate eggs with harmful cholesterol and its negative effects on the body. However, studies have shown that eggs contain many valuable nutrients important for our body’s health.¹ This makes chicken eggs a valuable addition to our diet.

What nutrients can an egg provide?

Eggs are a true powerhouse of essential nutrients: Along with large amounts of high-quality protein, they also contain numerous vitamins, minerals and trace elements.² Eggs are also one of several foods with a high biological value. Biological value is an index that specifies how effectively the proteins in food can be converted into the body’s own proteins. Eggs score top marks in this area with a peak biological value of almost 100%,³ meaning that nearly all the protein in an egg can be converted into the body’s own proteins.

The biological value of raw eggs is slightly lower,⁴ meaning that cooked eggs are even healthier, as they allow the highest proportion of protein to be converted into the body’s own proteins.

Vitamins

Beneath the eggshell lie all the essential vitamins for the human diet: Just a single egg packs a whole bunch of vitamins and minerals including vitamin A, B2 and B12.((https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/)) The nutrients in an egg vary between the white and yolk. The egg yolk contains considerably more nutrients than the white of the egg. The egg white is rich in sodium, potassium and of course, protein,⁵ and while the yolk contains fat and cholesterol, it is also rich in valuable vitamins such as vitamin D.⁵ So those who choose to ignore the yolk in order to avoid the fat and cholesterol are also missing out on many beneficial nutrients.

Purely in terms of quantity, vitamin A is the main vitamin in chicken eggs.⁵ Vitamin A contributes to the maintenance of normal vision and normal mucous membranes. In addition to vitamin A, eggs also contain many B vitamins, including the essential vitamin B12, which is important for many processes in the body. Vitamin B12 contributes to the normal functioning of the nervous system and the immune system.

And it’s not just the vitamin A and B12 content that makes eating eggs healthy. They also support the body by providing many other vitamins:⁵

Vitamin B2 (riboflavin) helps to maintain normal vision and a normal energy metabolism and protects the cells from oxidative stress.
Vitamin B6 contributes, among other things, to normal functioning of the nervous system and the immune system. Vitamin B6 also contributes to a normal protein and glycogen metabolism.
Vitamin D plays a role in the normal utilisation of calcium and phosphorus, supports the maintenance of normal bones and normal muscle function.

Compared to other vegetarian foodstuffs, a chicken egg contains a large amount of vitamin D, with one egg yolk containing 5.4 micrograms.⁵

Vitamin E helps protect cells from oxidative stress.
Vitamin K contributes to normal blood clotting and bone maintenance.

Minerals & trace elements

Eggs not only supply the body with almost a full complement of vitamins, but also provide many essential minerals. Minerals don’t directly provide the body with energy from food, but are vital for the development of tissues, cells, bones, and teeth.⁶ Calcium and phosphorus, for example, are important building blocks of teeth and bones. Including eggs in our diet therefore ensures a sufficient supply of minerals such as calcium, phosphorus and sodium. Phosphorus contributes to the normal function of cell membranes and the maintenance of normal bones and teeth.

Trace elements also fall under the definition of minerals, but are substances that only occur in very tiny quantities in the body and are only absorbed in very small amounts. Major trace elements include iron, zinc, copper and iodine.⁷ Eggs therefore also offer health benefits as they contain many important trace elements, primarily iron and zinc.⁵ Zinc is an important trace element for the body as it supports the maintenance of normal skin, hair and nails, and the normal functioning of the immune system.

In addition to zinc, copper and iodine, eggs also contain iron as a valuable trace element. Iron is particularly important for our blood as it contributes to the normal formation of red blood cells and haemoglobin, In addition, iron contributes to the normal transport of oxygen in the body.

Protein & amino acids

Egg whites and yolks contain the same amount of protein.⁵ Proteins help increase and maintain muscle mass. A protein-rich diet is therefore favoured among athletes due to its role in supporting the building of muscle. But protein is more than just a nutrient for fitness fans. Protein, together with fats and carbohydrates, is classified as a macronutrient, which means the body needs it in large quantities, while micronutrients such as vitamins and minerals, though still important, are only needed in smaller amounts.⁸

The balanced profile of proteins in an egg makes it particularly beneficial to health: Eggs contain all nine essential amino acids⁵ that the body can only absorb through food. When food is consumed, the whole protein is broken down into its individual components, the amino acids. It can only be used by the body in this form. The action of amino acids is essential, particularly in the process of muscle building, which is why they play such a major role in the diet of athletes.

It is important to consume healthy sources of protein every day, and chicken eggs are ideal for this. In addition to a superior macronutrient profile—low carbohydrates, healthy fat and a high protein content—their ideal combination of important nutrients means that eggs also offer numerous additional health benefits.

Micronutrients choline & biotin

The important nutrients in eggs also include the micronutrients choline and biotin,⁵ which are involved in many major processes in the body. Choline can be found in large quantities in chicken eggs. Although the body is able to produce choline itself, it can’t do this in large quantities. Choline must therefore be primarily absorbed through food. Choline contributes to normal homocysteine and lipid metabolism and helps maintain normal liver function.

Besides choline, eggs are also rich in biotin. Eggs are therefore also good for the skin and hair, as biotin contributes to the maintenance of normal hair and skin. It also supports the normal metabolism of macronutrients and normal functioning of the nervous system.

Fact or myth? Eggs & cholesterol

Are eggs good for you? As mentioned above, the cholesterol content of eggs is always discussed in this context. Because chicken eggs contain a large amount of cholesterol, eggs have long been considered an unhealthy option. Elevated cholesterol levels are suspected of having a negative effect on the cardiovascular system and contributing to diseases in this area.⁹ As a result, people were long recommended to minimise their egg consumption in order to prevent an increase in cholesterol levels. However, because cholesterol performs many valuable functions in the body, such as in the production of hormones and vitamin D, the body is able to make its own cholesterol. For this reason, it’s not essential to consume cholesterol in our diet.⁴

Meanwhile, studies have shown that eating eggs has very little effect on the cholesterol level.¹⁰ In a healthy person, the blood cholesterol level is regulated by a mechanism that maintains it at a relatively constant level. This mechanism functions independently of whether additional cholesterol is consumed via the diet.⁴ In healthy people, however, there is no risk associated with eating eggs, in fact they are recommended for a healthy diet. After all, eggs not only contain numerous vitamins and valuable nutrients, but also lecithin. Lecithin is a substance that binds cholesterol, thereby inhibiting its uptake by the body. Eggs can therefore be healthy despite their cholesterol content and can be integrated in a balanced diet with a clear conscience.⁴

How many eggs is a healthy amount?

Another question often asked is how many eggs is a healthy amount. Current research demonstrating the modest effect of eggs on cholesterol levels would suggest that even daily consumption of eggs would not be considered problematic. However, the German Nutrition Society (DGE) recommends eating up to three eggs per week.¹¹ In general, it can be summarised that eggs are healthy, as long as they are eaten in moderation.⁴

Healthy recipes with eggs

It’s easy to include eggs in your diet in combination with healthy foods of your choice. When it comes to eggs, as with all foods: healthy eating means variety. And eggs are truly versatile in the kitchen, offering endless possibilities for breakfast, lunch, dinner, and snacks. So many healthy egg-based recipes not only taste great but are also very quick to prepare. They also have the advantage that the levels of many nutrients in eggs are only slightly reduced by cooking. It can nonetheless be practical to use as little heat as possible when cooking eggs.

The classic boiled egg

Boiled eggs are an old favourite, particularly at breakfast. Depending on personal preference, they can be either hard-boiled or soft-boiled. Boiled eggs are not only healthy, but also highly versatile. Hard-boiled eggs are not only an ideal ingredient in a wide range of salads, but also go well with wholemeal bread for a healthy and delicious sandwich filling. Eggs are also a healthy alternative as a perfect snack for on the go, keeping you fuller for longer while also being low in calories.

Scrambled eggs and fried eggs

No mention of classic egg dishes would be complete without scrambled eggs and fried eggs. Whether you prefer to whisk your eggs first and eat them scrambled or add them to the pan whole, both these types of egg are healthy options. Both recipes can also be adapted to suit your personal preferences, and the options are endless. Fried eggs can be cooked as a classic “sunny side up” (i.e., with the healthy yolk facing upwards) or cooked on both sides. There are also several different variants for cooking scrambled eggs. You may choose to add milk or add other ingredients such as onions to taste.

Omelettes and frittatas

To make omelettes and frittatas, the eggs are whisked in a bowl and then fried gently over a low heat until cooked. The difference between these and scrambled eggs is that the mixture is not stirred during cooking. Vegetables are often added to frittatas. Combined with the egg, this then results in a healthy meal that keeps you full for longer. The recipe can be easily adapted, making omelettes and frittatas ideal for using up leftover vegetables.

Eggs are healthy and important for a balanced diet

Whether strengthening the immune system, supporting muscle growth or in terms of our personal performance, eggs contain many nutrients that benefit our whole body. Once we know how to use eggs as part of a balanced diet, eating them can support our health in many ways.

Why is zinc important?

Sat, 10 Oct 2020 21:44:00 +0200

Reading Time: 2 minutes

Aside from contributing to our DNA, what else does Zinc do for us? It’s surprising just how much!

This ubiquitous mineral helps not only to maintain our immune system but also our bones, our skin, nails and our hair. It’s also vital for our cognitive function and protects our cells from oxidative stress. It even helps maintain healthy vision.¹

So, as you can see, it’s pretty important. But you may be surprised to know that zinc was only discovered in humans as recently as 1961. This is interesting when you consider that, according to the Royal Society of Chemistry, zinc was identified as an element in 1746 and known to the Greeks and Romans before 20BC.

Where is zinc found?

Zinc is found primarily in red meat and shellfish. Cheese, bread and wheat germ are also good sources² as are mushrooms (especially Shiitake) and green peas. Other non-meat sources include spinach, lima beans, bean sprouts, asparagus, broccoli, okra and sweet corn.³ However, we should note here that zinc is not as bioavailable in plant foods as in animal products so those of us who don’t eat red meat or shellfish may need to take this into consideration.

How is zinc absorbed by our bodies?

This is important. As you may know, bioavailability refers to the rate at which a nutrient (or supplement) is absorbed by our bodies. Clearly, this is important as it influences how much we need to have an active effect. As many plant based foods and cereals contain high levels of phytate, a potential inhibitor of zinc absorption,⁴ those of us who don’t eat any or sufficient red meat or shellfish could potentially be deficient in this mineral. Zinc deficiency, relatively rare in the Western world but of concern in developing countries, is linked to growth failure⁵ or slow growth, weight loss and problems with wound healing.⁶

How to get enough zinc

According to scientists, the four main intervention strategies for combating zinc deficiency include dietary modification or diversification, supplementation, fortification and bio-fortification.⁵ Bio-fortification, again as you probably know, is the process of enhancing a crop’s micronutrient content over and above that of the standard crop and can be achieved using different methods. And, as you’re also probably aware, this is an area of contention and so not one we will go into here (except to say Lifeplus does not use any genetically modified ingredients in any of its products).

So there you have it. Zinc is significantly important to us as humans for a number of reasons. And we need to be cognisant of it and our ability to get sufficient amounts through our diets to help avoid the potential dangers to our health outlined above. But, as also outlined above, this should be relatively easy to do through one of the four intervention strategies scientists have suggested. If you decide you’d like to use nutritional supplementation, please do look around our website. There’s lots of information to help you.