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best way to consume Zinc Picolinate ? What food should i eat it with?

Darksidesam

Moderator: CD
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Hey all, so i am going to take Zinc supplement again in that format (As it seems the best bioavailability for a good price)
The purpose of taking zinc is just for overall wellbeing and immune system function improvement as well as just an overall ' man up' .
The trouble is i cant take it on an empty stomach by any means always gives me nausea

"What vitamins prevent zinc absorption?
Phytate, which is present in staple foods like cereals, corn and rice, has a strong negative effect on zinc absorption from composite meals. Inositol hexaphosphates and pentaphosphates are the phytate forms that exert these negative effects, whereas the lower phosphates have no or little effect on zinc absorption."

So im looking for what meal or snack i could take it with ? something that wont intefere with absorption

Thanks in Advance
 

n3ophy7e

Moderator: TDS, H&R, MH
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Without knowing much about it, and without having time right now to research it properly, would the following work?

- Yoghurt with fruit (my current fave is Greek yoghurt with frozen mixed berries :love:)
- Antipasto with olives, ham, salami, cheese etc
- Homemade soup (my fave is pumpkin soup is made with boiled butternut pumpkin in chicken stock, boil the shit out of it, then whiz it up with a
stick blender, season it and add a bit of cumin, top with a bit of sour cream)
- Cut up vegetable sticks e.g. carrot, capsicum, celery, with tzatziki and beetroot dip

Do any of those sound appropriate? No cereals, rice or grains in them.
 

Darksidesam

Moderator: CD
Staff member
Joined
May 18, 2011
Messages
5,600
Location
Uk, London
Without knowing much about it, and without having time right now to research it properly, would the following work?

- Yoghurt with fruit (my current fave is Greek yoghurt with frozen mixed berries :love:)
- Antipasto with olives, ham, salami, cheese etc
- Homemade soup (my fave is pumpkin soup is made with boiled butternut pumpkin in chicken stock, boil the shit out of it, then whiz it up with a
stick blender, season it and add a bit of cumin, top with a bit of sour cream)
- Cut up vegetable sticks e.g. carrot, capsicum, celery, with tzatziki and beetroot dip

Do any of those sound appropriate? No cereals, rice or grains in them.
pumpkin seeds are very high in zinc however they contain Phytic Acid although (How do you remove phytic acid from pumpkin seeds? Thankfully it's very easy to remove most of that phytic acid. All you need to do for pumpkin seeds is soak in some water and salt for a while and you are all set to go)
, unfortunately i cannot consume dairy but these do encourage me to try to make a soup this winter

also i read that Phytate interferes with absorbtion the most so the meal must not contain:

Phytic acid is naturally found in the following foods:
  • Grains: Such as whole wheat, oats, and rice.
  • Legumes: Such as black beans, pinto beans, kidney beans, soy beans, peanuts, and lentils.
  • Nuts and seeds: Such as walnuts, pine nuts, almonds, and sesame seeds.
  • Tubers: Such as potatoes, turnips, beets, and carrots


Further Reading:
When you eat foods high in phytic acid, the molecules bind with certain minerals in your digestive tract, including:

  • Calcium
  • Magnesium
  • Iron
  • Zinc
  • Chromium
  • Manganese
Once this occurs, your body no longer has access to these nutrients.
( https://www.webmd.com/diet/foods-high-in-phytic-acid )
 
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