Zinc is one of the most important trace minerals in the human body, involved in over 300 enzymatic reactions. For keto dieters, zinc’s role in immune function, hormone production, and wound healing make it particularly important.
Zinc is essential for the development and function of immune cells. Even mild deficiency significantly impairs immune response. The UK’s frequently cloudy winters and indoor lifestyles create widespread subclinical zinc deficiency.
Zinc is a critical cofactor for testosterone production. Men who are zinc deficient show significantly reduced testosterone levels — easily corrected by supplementation.
Zinc supports insulin synthesis and secretion in the pancreas. Adequate zinc improves insulin sensitivity, complementing keto’s insulin-lowering effects.
Oysters (the richest zinc food — 74mg per 100g), beef (9.5mg per 100g), lamb (8mg), pumpkin seeds (7.5mg), and crab (4.5mg) are all excellent keto-compatible zinc sources.
Include red meat regularly via our keto main dish recipes, and explore keto snacks featuring pumpkin seeds and nuts.