Zinc is an important trace element that contributes to immune function, tissue repair, and gene synthesis.
Since zinc is involved in many health aspects, maintaining adequate zinc levels is essential for the body to function at its peak capacity.
Zinc can be found throughout cells, muscles, and bones; however, the body cannot create zinc, so it must be acquired through one’s diet. Taking herbs high in zinc is a great way to add extra zinc to your diet.
In this article, we’ll review a list of zinc herbs as well as the health benefits of zinc.
Table of Contents
Zinc Overview:
Zinc is naturally found in water and soil, where it is absorbed by plants for enzyme production and metabolic processes. When we consume plants, we are able to absorb zinc into our bodies.
Although humans only need a small amount of zinc, this mineral plays an important role in healing damaged tissue, DNA synthesis, immune system support, and growing new cells. Zinc also contributes to lipid and glucose metabolism and the regulation of insulin.
In the United States, 12% of the population is at risk of zinc deficiency, and 17-30% of the global population is at risk depending on location. Zinc deficiency can develop if the gastrointestinal tract doesn’t absorb or use zinc properly, or if excess amounts of zinc are excreted from the body.
There are numerous types of zinc, including zinc acetate, zinc sulfate, and zinc gluconate. Each zinc type varies in absorbability.
Since the body only absorbs 16-50% of the total zinc consumed, consuming herbs high in zinc is a great way to maintain healthy levels.
Herbs High in Zinc:
Below is a list of the best herbs for increasing zinc.
1. Bacopa (Bacopa monnieri)
Bacopa, commonly known as water hyssop, is a perennial herb that loves wet regions. This herb is popular in Ayurvedic medicine (referred to as Brahmi) and is highly revered for its effects on the brain.
The entire plant, dry or fresh, is used to improve the health of the body.
Research shows that bacopa may improve brain function, improve mood, and reduce the risk of neurodegenerative diseases. Along with its brain health benefits, bacopa is also known for its anti-cancer properties.
Bacopa is one of the key zinc herbs. It’s estimated that 100g of dried bacopa contains 11mg of zinc, around half a cup. Since the maximum bacopa dosage is 300 mg/day, it’s important to supplement with other herbs rich in zinc to reach your adequate daily intake.
Bacopa is best taken as a supplement or extract.
Summary:
Beyond being one of the best zinc rich foods, bacopa also shows evidence of improving cognition and brain function.
2. Chervil (Anthriscus cerefolium)
Chervil, sometimes referred to as French parsley, is a popular culinary herb in French cuisine. It has been used as a flavoring and therapeutic herb for thousands of years.
The flavor of chervil is subtle and tastes slightly like anise. The young, fresh leaves are used for various health issues, and the leaves and roots are used in cooking.
Chervil has been used to soothe stomach conditions, reduce blood pressure, provide the body with antioxidants, and decrease the risk of vitamin and mineral deficiencies during the winter. Chervil is known to alleviate skin issues like eczema, acne, and allergic reactions.
It’s estimated that 100g of dried chervil contains 8.8 mg of zinc.
Chervil leaves can be used as a flavoring for soups, butter, poultry dishes, and salad. It can also be consumed as tea or extract.
Summary:
Chervil’s zinc content helps prevent trace mineral deficiencies while promoting benefits for stomach conditions, blood pressure, and skin health.
3. Holy Basil (Ocimum tenuiflorum)
Holy basil, commonly known as tulsi, is one of the most popular adaptogenic herbs in Ayurvedic medicine. It has a clove-like aroma and is not used in culinary dishes like other basils.
Traditional and modern uses of tulsi leaves are similar. The aromatic herb is known to support stress, improve brain function, and improve immune functioning.
Tulsi is an adaptogen, which means it possesses benefits to help regulate the stress response and balance out energy levels.
It is estimated that 100 g of tulsi contains 4.8 mg of zinc.
Holy basil is best enjoyed as a tea, extract, or capsule supplement.