A Protein High In Zinc Can Also Boost Your Heart Health

Zinc does a lot for your body; it is an essential mineral that plays a crucial role in maintaining overall health. It supports immune function, aids in wound healing, and may help protect your eyes against macular degeneration. Zinc is also vital for proper growth and development, making it especially important for children, adolescents, and pregnant women. Additionally, this powerful nutrient contributes to brain function, supporting memory and learning, while also promoting healthy skin by reducing inflammation and speeding up the healing of acne and other skin conditions. 

Registered dietitian Angel Luk says zinc also improves your heart health. "Some studies show that zinc can help with decreasing systolic blood pressure, lousy cholesterol levels, and triglycerides," she said. An excellent source of zinc is crab meat. A cup of blue crab has more than 5 milligrams of zinc, which is almost half of what's recommended for your diet. Crab is also a lean protein source, providing 24 grams of protein and just a gram of fat.

Most people get enough zinc from their diet, but breastfeeding infants and older adults are at a higher risk of deficiency. (Here's why a zinc deficiency is particularly concerning for people over 50.) Excessive alcohol consumption can also interfere with the body's ability to process zinc, increasing the risk of deficiency. According to a 2021 review in Frontiers in Nutrition, low zinc levels can contribute to inflammation, oxidative stress, and blood vessel damage. In some cases, zinc deficiency may even serve as an early warning sign of a heart attack or other health issues. Additionally, key risk factors for heart disease, such as obesity, type 2 diabetes, and high blood pressure, are often linked to low zinc levels.

A lack of zinc in the diet can lead to symptoms such as diarrhea, poor appetite, and slow wound healing. Supplementing with zinc may help repair heart tissue, regulate heart rhythm, and improve the effectiveness of heart disease medications. People with higher dietary zinc intake have a lower risk of dying from heart-related conditions. While crab meat isn't suitable for breastfeeding infants, others with a zinc deficiency may benefit from adding it to their meals a few times a week.

People from Maryland enjoy cracking into freshly steamed crabs in the summer, but you don't have to wait until crab season to reap this low-fat, zinc-rich protein. "Making your own pan-fried crab cakes will be a healthier alternative to deep-fried options," Luk said. Many crab cake recipes are loaded with mayo and filler, but without them, they may fall apart in your frying pan. Broiling your crab cakes keeps them light in texture while keeping their shape. Mix fresh crab meat with an egg, Old Bay seasoning, onion powder, garlic powder, lemon juice, Dijon mustard, and panko breadcrumbs.

"Similar to fish, [crab] can be enjoyed steamed with a squeeze of lemon and a light sprinkle of salt," Luk said. You can buy fresh crab meat year-round from the seafood counter at your grocery store. Just be sure to avoid the imitation crab because it only has 10% of the zinc. (Read about what you're really eating when having imitation crab.)

Luk says crab is one of the foods in the heart-healthy Mediterranean diet. For example, you can make a Mediterranean crab bowl with ingredients like crab meat,  olives, tomatoes, pomegranate juice, and feta cheese on a bed of baby spinach.