Main The most important Why does a vegetarian diet lead to zinc deficiency?

Why does a vegetarian diet lead to zinc deficiency?

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Vegetarians often experience copper toxicity and zinc deficiency, as a large amount of copper is found in plant foods. Copper is an antagonist of zinc, and when a large amount of copper enters the body, zinc is displaced.

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How to remove excess copper from the body?

Copper is excreted through the liver and kidneys.

To excrete copper through the kidneys, potassium and sodium (salt) are needed.

To excrete copper through the liver, cholesterol is required - this includes oil, lard, fatty meat, and cheese.

Additionally, phospholipids are necessary to maintain bile when excreting copper.

This primarily includes lecithin, for example, from eggs.

But that's not all.

Amino acids such as lysine, cysteine, glutamine, N-acetylcysteine, taurine, as well as B vitamins, bitters, and fats are also needed for bile synthesis.

All of this is part of the detoxification program from toxic metals.

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Copper

Why does nausea occur when taking zinc?

In cases of pronounced zinc deficiency, taking large doses of zinc causes nausea. This is a normal physiological phenomenon that will pass as the amount of zinc in the body increases.

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Zinc

What are the best forms of zinc?

The best forms of zinc are citrate and gluconate. The worst forms of zinc are inorganic. For example, zinc sulfate, which is sometimes disguised under the name "ionic zinc," is an inorganic form of zinc and is toxic.

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Zinc

How to eliminate cadmium from the body?

Cadmium is displaced by zinc. If there is enough zinc in the body, cadmium will not accumulate. However, if there is little zinc, then all the cadmium present along the highways will settle in the body (the main way to obtain cadmium is by inhaling fumes from cars).

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Cadmium Zinc

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Vegetarians often have an increased intake of copper because:

many plant-based foods (nuts, seeds, legumes, whole grains, cocoa, avocados, greens) are high in copper;
animal sources of zinc (meat, fish, seafood) are limited or absent;
plant sources of zinc often contain phytates, which bind zinc and reduce its bioavailability.

Copper and zinc are antagonists: at high levels of copper, the body reduces zinc absorption, and vice versa. Therefore, it is important for vegetarians, and especially vegans, to monitor their zinc levels — sometimes additional zinc supplementation is required (preferably in organic forms: picolinate, citrate, gluconate).

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Copper, Zinc