Studies link zinc to gut problems. 5 foods to include in your diet


A study has revealed a significant relationship between zinc, an important micronutrient, and a sensor protein located in the intestine.

This link shows promise in the prevention and management of various bowel conditions, including inflammatory bowel disease (IBD).

The findings, published in Nature Communications, are important because many people suffer from zinc deficiency.

Professor Christer Högstrand led an international research team that employed human stem cells and mice to develop ‘mini-guts’.

This link shows promise in the prevention and management of various bowel conditions, including inflammatory bowel disease (IBD). (Photo: Getty Images)

Their study focuses on the role of zinc and a sensor called aryl hydrocarbon receptor (AhR), which is responsible for the body’s response to nutrients, drugs and toxins within the gut.

Remarkably, mice fed a diet rich in zinc and a chemical found in cruciferous vegetables (like broccoli) that activates the AhR got significant relief from IBD symptoms. In contrast, mice on a zinc-deficient diet received no benefit from AhR activation.

Zinc deficiency is most prevalent in areas where plant-based diets dominate. This discovery opens new possibilities for IBD management through dietary supplementation with zinc and bioactive compounds derived from plants that stimulate AHR, particularly abundant in cruciferous vegetables.

One of the essential functions of the gut is to act as a protective barrier against harmful agents such as bacteria, fungi, viruses, and other potential threats. The inner lining of the intestine consists of a thin layer of cells sealed by ‘tight junctions’.

Sometimes, these tight junctions can become less secure, leading to more leaky gut, which can trigger ‘leaky gut’ or IBD.

One of the essential functions of the gut is to act as a protective barrier against harmful agents such as bacteria, fungi, viruses, and other potential threats.

To prevent this, specific substances in our diet bind to the AHR sensor. This sensor communicates with the cell’s tight junctions and the immune system to maintain gut health and protect against inflammation and IBD.

Recent research suggests that AhR accomplishes this by facilitating the entry of the essential mineral zinc into cells, thereby increasing the sealing of tight junctions.

Leaky gut occurs when damage to the digestive system reduces its ability to protect itself from harmful substances. This condition leads to inflammation, organ damage and many diseases.

If you are suffering from various gut related problems then here are 5 zinc foods that you should include in your diet:

eggs

Eggs contain moderate amounts of zinc. One large egg contains 5 percent of the daily recommended value.

Eggs contain moderate amounts of zinc. One large egg contains 5 percent of the daily recommended value. (Photo: Getty Images)

nuts and seeds

Nuts like almonds and cashews contain high amounts of zinc. According to WebMD, 3 tablespoons of hemp seeds contain about 3 milligrams of zinc. One ounce of pumpkin seeds contains 2.2 milligrams of zinc. Sesame seeds contain 0.6 mg per teaspoon. Peanuts are also a rich source of zinc.

beans

Beans not only contain fiber and protein but also zinc. About 100 grams of cooked lentils contain 12 percent of the recommended zinc value. Legumes include lentils, chickpeas and beans which contain adequate amounts of zinc.

Legumes include lentils, chickpeas and beans which contain adequate amounts of zinc.

Cock

Chicken also provides you with a good amount of zinc apart from other essential nutrients. Get your daily dose of zinc by drinking chicken soup or adding grilled chicken to your diet.

Other sources of zinc include yogurt, oysters, and dark chocolate.

edited by:

daphne clarence

Published on:

October 9, 2023

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