Adequate zinc intake may reduce stroke risk, study finds

Found in eggs, sardines, peanuts, oats, and other foods, zinc is highlighted in a study published in May in the journal Scientific Reports , which highlights the link between consuming this micronutrient and a reduced risk of stroke. Commonly known as a stroke, this condition is among the leading causes of death worldwide.

To establish the relationship, scientists from research centers in China evaluated information from 2,642 adults from the National Health and Nutrition Examination Survey (NHANES), a large study that monitors the nutritional status of part of the United States population.

Researchers observed that individuals who consumed adequate amounts of the mineral—about 8 milligrams per day—had a lower risk of stroke, while excess zinc showed no benefit. There are two types of stroke: the most common is ischemic, which occurs when blood flow is blocked; and hemorrhagic stroke occurs when a blood vessel in the area ruptures.

However, even though other studies have already shown benefits for the arteries and brain, it's important to note that the article has limitations. "It's an observational study, meaning it doesn't establish a cause-and-effect relationship," says nutritionist Aline Massensini De Freitas of Einstein Hospital Israelita. "Intake was based on a two-day dietary record, which doesn't correspond to a long-term diet," she comments.

Still, the mechanisms that help explain zinc's role in neuroprotection are well established. "The mineral acts as a cofactor for antioxidant enzymes," says the nutritionist. This means it helps neutralize free radicals, reducing oxidative stress in both the brain and blood vessels.

What's more, there's evidence that it affects endothelial function, which is the inner lining of blood vessels, increasing elasticity and helping control blood pressure. "Hypertension is one of the main risk factors for stroke," emphasizes the Einstein nutritionist.

Other attributes

Although it performs many functions, one of zinc's most prominent roles is in supporting immunity. It participates in the maturation of immune system cells, such as lymphocytes, which help signal the presence of harmful microorganisms in the body.

Studies also prove its anti-inflammatory properties. "Its deficiency is associated with an increase in respiratory infections, including flu," Freitas points out. Its potential also includes its role in healing processes.

Given its many benefits, zinc is essential in your daily diet. The tip is to focus on a varied diet—don't take supplements on your own, as excess can trigger gastrointestinal disorders, among other problems. Learn how to benefit from it through your diet.

The mineral on the plate

There are several dietary sources of zinc, and some tricks ensure its full potential. To start, it's worth reducing your phytate intake, a substance that helps plants germinate seeds but hinders nutrient absorption in the body.

Phytate is present in legumes, a food group that includes beans, chickpeas, peas, soybeans, and lentils. "The trick is to soak them," explains the expert. These beans should be soaked for 8 to 12 hours, and the water needs to be changed several times before adding them to the pot.

Another suggestion is to consume zinc-rich foods alongside sources of vitamin C, such as citrus fruits. Below are the main sources of the mineral, according to the Brazilian Food Composition Table (TBCA) from the University of São Paulo (USP):

Meat, poultry, eggs and fish*

Cooked beef – 8 mg Lambari fish – 2.9 mg Cooked egg yolk – 2.8 mg Cooked chicken thigh – 2.8 mg Sardines – 2 mg

Cooked quail egg – 1.7mg

Legumes*

Cooked carioca beans – 2.6mg Cooked chickpeas – 2mg Cooked fresh peas – 1.9mg

Cooked lentils – 1.3mg

Cheeses*

Buffalo mozzarella – 3.2mg Curd cheese – 2.8mg

Fresh Minas cheese – 1.5mg

Seeds, cereals and oilseeds*

Roasted pumpkin seeds – 10 mg Wheat bran – 7.4 mg Cashew nuts – 5.7 mg Rolled oats – 2.6 mg Roasted peanuts – 2.12 mg

Almond – 2.5mg