9/25/2023 0 Comments Zing greek yogurtHere are 11 of the best food sources of zinc I will always recommend a good quality, broad-spectrum multivitamin with minerals to help bridge the gap while encouraging eating more rich-foods such as the ones listed below. Even when considering intakes from both food and dietary supplements, they found that 20%–25% of older adults still had inadequate zinc intakes ( 11). NHANES III data found that 35%–45% of adults aged 60 years or older had zinc intakes below the recommended amount. Some evidence suggests that zinc intakes among older adults might be marginal. Other risk factors include malabsorption syndrome, chronic renal disease, sickle cell disease, diabetes, malignancy, and other chronic illnesses, vegans and vegetarians, and chronic alcohol consumers. Some people are at a greater risk for zinc deficiency and include those with gastrointestinal (gut) disorders (ulcerative colitis, Crohn’s and short bowel syndrome) and those with chronic liver disease. It’s a little higher for pregnant women, 11 mg per day, and if you’re breastfeeding, you’ll need 12 mg daily. The recommended daily intake of zinc is 11 mg for men and 8 mg for women. Want to save this article? Click here to get a PDF copy delivered to your inbox Optimizing your zinc statusīecause your body can’t store zinc as it can with calcium, magnesium, and phosphorus (stored in bones and teeth), you need to make sure you get adequate amounts of zinc on a daily basis ( 10). Zinc supports normal growth and development during pregnancy, childhood, and adolescence too ( 7, 8, 9). Some of these functions include maintaining our sense of taste and smell, making new proteins, wound healing, immune function, DNA synthesis, and repair, and more ( 3, 4, 5, 6). Zinc is a cofactor (enables enzymes to do their jobs) that is needed for over 300 different biochemical reactions and is involved in many biological functions in your body ( 1, 2). It’s a pretty amazing mineral too! Think of it as an awesome multi-tasker. It’s naturally found in some foods, added to others, and is available as a dietary supplement. I hope this guide will be helpful for you when making the right choice getting yogurt from the grocery store! Let me know what you think in the comments below.Zinc is a mineral that’s essential for health. Fruits, cinnamon, vanilla extract and other extracts are great healthy choices to flavour plain yogurt at home. Again, check their nutrition table to find out the details. A better alternative? Add your own fruits!Ī lot of flavoured yogurt has extra sugar in them. Pay attention to their sugar content on the nutrition table, because their sugar content might be higher (more like fruit jam). **When you compare the nutrition facts of different products, keep in mind that portion size matters! Comparing one with a serving size of 100g and another with 175g would not be effective unless you do some simple math transversion first. You can add fresh or frozen fruits to make it sweeter and healthier at the same time. The general dietary guideline recommends choosing products with less added sugar. Here, “sugars” contain both natural sugar from milk and added sugar. Under the “carbohydrate” column, there are “fibre” and “sugars”. Yogurt with a higher fat percentage might provide some extra calories, but it also helps to maintain satiety. Although the general dietary guideline recommends lower-fat dairy, emerging recent studies have shown that higher-fat dairy might have beneficial effects on heart health. Usually the fat content of yogurt ranges from 0% to over 3%. The higher the fat content, the creamier the yogurt would be. I still buy small bottles of drinkable yogurt occasionally, but I treat it more as a drink rather than a snack. Although its texture is thicker, finding my favourite ones helped me get used to it. It has a much higher protein content than most other types of yogurt. Later on however, I grow fond of Greek yogurt. I used to enjoy drinkable yogurt and regular yogurt most, as those are closer to the yogurt I had back home in China.
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