Does Plant Protein Powder Contain Zinc?
Dive into the world of plant proteins and explore their zinc potential for optimal health.
Plant Protein & Zinc: Unveiling the Hidden Minerals in Your Plant Protein Shake.
In short, the answer in regards to Zinc and Protein Powder entirely depends upon the ingredients that comprise the Plant Protein Powder.
The misconceptions in terms of Zinc and Protein Powders arise due to the heavily concentrated chemical-laden protein powder brands available in the market, known as Plant Protein isolate and Plant Protein concentrate. These are generally made from Rice and Peas, (although peas do have some amount of Zinc, rice does not).
These products due to marketing gimmicks try and prove that only these powders have protein.
Well, the definition of Protein is short and Simple– “Any food that has nine essential amino acids” is Protein.
Yes, Most plant sources lack one or two essential amino acids. But a combination of two or more vegetarian sources completes the amino acid profile. For example a combination of Almond and Flaxseed, Almond and Garbanzo beans, a combination of rice and peas, or a combination of Almond and flaxseed, and similarly there are numerous other combinations.
Now let me explain in detail the Topic: Does Plant Protein Powder Contain Zinc?
What if the plant-based protein powder is made up of Almond and Flaxseed as its mother ingredients? In the ever-evolving world of nutrition and dietary supplements, plant protein powders have carved a significant niche for themselves. With a surge in interest surrounding plant-based diets, these powders have become the choice for individuals seeking an alternative to whey protein.
The Rising Trend of Plant Protein Powders
As the demand for plant-based diets grows, plant protein powders have gained prominence as a viable source of protein. These powders are not only suitable for vegans and vegetarians but also appeal to individuals looking to reduce their consumption of animal products. Plant protein powders are typically derived from sources like almonds, peas, flaxseed, rice, hemp, chia, etc.
Zinc: A Vital Micronutrient
Zinc is a micronutrient that plays a crucial role in various bodily functions. From immune system support and wound healing to DNA synthesis and growth, zinc is an essential element for overall health and well-being. While it’s commonly found in animal products, plant-based sources can also contribute to your zinc intake.
Decoding the Blend: Almond and Flaxseed. (Since Sheer MADness comprises these two mineral-rich ingredients as its mother recipe.)
Our health drink blend is an amalgamation of several nutrient-rich ingredients:
Almonds: Almonds are not only a good source of protein but also contain essential minerals like zinc. A 100-gram serving of almonds can provide around 25% of the daily recommended intake of zinc.
Flaxseeds: Flaxseeds are packed with fibre, healthy fats, and plant-based protein. They also offer a moderate amount of zinc, contributing to your daily requirements.
Assessing Zinc Content in Plant Protein Powders
The zinc content in plant protein powders varies based on their ingredients and processing methods. Manufacturers often fortify their products with vitamins and minerals, including zinc, to enhance their nutritional value. It’s important to read labels and choose products that explicitly mention zinc content.
Balancing Zinc Intake in a Plant-Based Diet
If you’re primarily following a plant-based diet, ensuring adequate zinc intake is essential. While individual ingredient contributions in the health drink blend may not be exceptionally high, the cumulative effect of consuming a diverse range of plant-based foods can help meet your zinc needs.
Research conducted on Almonds and its zinc content:
Almonds are not only a delicious and versatile nut, but they also offer a variety of nutritional benefits, including being a source of zinc. Zinc is an essential trace mineral that plays a vital role in various physiological processes, such as immune function, cell division, and wound healing. Here’s an overview of the research on the zinc content in almonds:
Zinc Content in Almonds:
Almonds are considered a good source of zinc, albeit not the highest among nuts. The exact zinc content can vary depending on factors such as the almond variety, growing conditions, and processing methods. On average, raw almonds typically contain around 1.0 – 1.3 mg of zinc per 100 grams.
Bioavailability of Zinc in Almonds:
It’s important to note that while almonds contain zinc, the bioavailability of zinc from plant sources can be lower compared to animal sources due to compounds like phytates. Phytates are naturally occurring compounds in plant foods that can bind to minerals like zinc and reduce their absorption. However, soaking, sprouting, or roasting almonds can help reduce phytate content and enhance mineral absorption.
Research Studies:
USDA National Nutrient Database: The United States Department of Agriculture (USDA) provides a comprehensive database of nutrient information for various foods, including almonds. According to the USDA National Nutrient Database, 100 grams of whole, raw almonds contain approximately 1.15 mg of zinc.
Zinc and Other Micronutrients in Nuts: A study published in the “Journal of Agricultural and Food Chemistry” in 2010 analyzed the mineral content of different nuts, including almonds. The study found that almonds contained 1.15 mg of zinc per 100 grams.
Effect of Processing on Zinc Content: A study published in the “Journal of Food Science and Technology” in 2017 investigated the effect of different processing methods, including soaking and roasting, on the mineral content of almonds. The study found that roasting almonds led to a reduction in phytate content and an improvement in zinc bioavailability.
Zinc Bioavailability from Almonds: Another study published in the “Journal of Agricultural and Food Chemistry” in 2005 evaluated the bioavailability of zinc from almonds in comparison to other zinc-rich plant foods. The study suggested that the bioavailability of zinc from almonds was lower than from animal sources but still contributed to overall zinc intake.
Research conducted on Flaxseed and its zinc content:
Zinc Content in Flaxseeds:
Flaxseeds are tiny, nutrient-dense seeds that are renowned for their high content of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. While flaxseeds are not typically considered a primary source of zinc, they do contain trace amounts of this essential mineral. On average, flaxseeds contain around 1.3 – 1.9 mg of zinc per 100 grams.
Bioavailability of Zinc in Flaxseeds:
Similar to other plant-based foods, the bioavailability of zinc in flaxseeds can be influenced by factors such as the presence of phytates and dietary fiber. Phytates are naturally occurring compounds that can inhibit the absorption of minerals like zinc. However, certain preparation methods, such as soaking or roasting, can help reduce the phytate content and enhance mineral absorption.
Research Studies:
Zinc Content in Flaxseeds: Flaxseeds are not commonly recognized as a rich source of zinc, these still contribute to overall dietary zinc intake. Research published in the “Journal of Food Composition and Analysis” in 2014 reported that flaxseeds contain approximately 1.28 mg of zinc per 100 grams.
Mineral Content of Flaxseeds: A study published in the “Journal of Agricultural and Food Chemistry” in 2015 examined the mineral content of flaxseeds and their potential contribution to mineral intake. The study found that flaxseeds contained 1.32 mg of zinc per 100 grams.
Effect of Processing on Zinc Bioavailability: A study published in the “Journal of the American Oil Chemists’ Society” in 2017 investigated the effect of different processing methods, including heat treatment, on the nutritional composition of flaxseed products. The study suggested that certain processing methods could enhance zinc bioavailability by reducing the content of anti-nutritional factors like phytates.
Zinc and Other Minerals in Flaxseeds: Another study published in the “Journal of Medicinal Food” in 2014 analyzed the mineral composition of flaxseeds, including zinc. The researchers reported that flaxseeds contained 1.86 mg of zinc per 100 grams.
The Bottom Line in regards to Zinc and Plant Protein Powders:
Plant protein powders, including those crafted from almonds, and flaxseed Brands such as Sheer MADness do contain varying amounts of zinc. For individuals heavily reliant on plant-based diets, it’s wise to incorporate a variety of zinc-rich foods to meet daily requirements. Always consult a healthcare professional if you are allergic to Almonds and Flaxseed.
Before I finish, here are a few important facts to consider:
These are the same lines from my book “Great Health Comes from Exercise & Nutrition”
a) Everyone is an individual, so what suits me, may or may not suit the next person.
b) If a person has a medical condition, a doctor’s advice and prescribed medication will only help.
c) While buying any protein powder from the market read the labels carefully, and Watch out for various codes, and words like Anti-caking agent, and INS 551( Also known as Silicon dioxide), All these are Laboratory made chemicals, and although approved by regulatory bodies think twice, will you consume a spoon of Silicon dioxide? And Silicon dioxide is just one product, there are numerous others like BHA ( Butylated hydroxyanisole ), BHT ( Butylated hydroxytoluene ) and the list of lab-made chemicals goes on and on with various codes, that we generally ignore.
Hence read the labels especially the ingredients list of the product before buying.
If you are interested in buying chemical-free Natural vegan Protein powder, Health drinks for kids or our delicious but chemical-free Energy bars and Protein bars shop @ Sheer MADness.
One can also buy our Products From Flipkart, Jio Mart or ONDC in India.
d) Exercise is the key to fitness, we should always keep in mind that exercise and nutrition are two sides of the same coin and always go hand in hand. So only nutrition will not help you attain any goals till it is not supplemented with Exercise.
e) Excess of anything is wrong, it can be the best nutrient-filled superfood, but one should consume only recommended quantities.
f) Regarding health, fitness, and nutrition, remember that Rome was not built in a day. Your discipline and consistency is the key.
g) It’s not only Exercise and protein that builds muscles. There are numerous factors like a healthy gut, innumerable nutrients, your body type and DNA, the amount of rest the body gets, the lifestyle an individual lives, and so on. Out of all these, exercise and nutrition are within our control, and one should focus on these two primary aspects.
h) Want more benefits in regards to Plant Protein Powder? Read the Post: Muscle Growth to Health, Plant Protein Powders are the future.
i) Doubt related to the topic of “Protein”? I would request you to read my post “Protein, Everything you should be aware of.”
j) The most important part of fitness is that nothing is better than a balanced meal.
Article by Chef Ashutosh Awasthi.
Disclaimer: Our products are a source of HEALTHY NUTRIENTS and COMPLETELY FREE OF ANY ADDED CHEMICALS.
We do not claim to cure any medical condition.
The information provided is informational. We do not claim to diagnose or treat a person with any specific medical condition.
