The Surprising Truth About Mastic Gum's Zinc Content
Contrary to some popular health claims, mastic gum is not a high source of zinc. A study published in a scientific journal investigated the zinc content of Chios mastic gum and found that after four hours of chewing, only about 0.7 mg/kg of zinc was released. This is a very small amount, especially when compared to the daily recommended intake for zinc, which is approximately 8 mg for adult women and 11 mg for adult men. For perspective, even some commercial chewing gums released more zinc, though this was primarily due to uptake from saliva, rather than the gum itself being mineral-rich.
Mastic gum is a resin harvested from the Pistacia lentiscus tree. Its composition is mainly made up of resinous compounds like terpenes, which are responsible for its therapeutic properties, such as antimicrobial and anti-inflammatory effects. It is not a significant dietary source of vitamins or minerals and should not be relied upon to address a zinc deficiency.
The Health Benefits of Mastic Gum
Although mastic gum does not significantly contribute to your zinc intake, it has been used for centuries for other health-supporting properties. Its benefits are primarily related to its unique resinous and volatile compounds.
- Oral Hygiene: Chewing mastic gum has been shown to have antibacterial effects against bacteria like Streptococcus mutans, which contribute to plaque and cavities. It also helps freshen breath and stimulates saliva production.
- Gut Health: Mastic gum possesses antimicrobial properties against Helicobacter pylori, a bacterium often linked to peptic ulcers and gastritis. It may also help manage symptoms of inflammatory bowel diseases (IBD) like Crohn's disease.
- Anti-Inflammatory and Antioxidant Effects: The triterpenes and other compounds in mastic gum exhibit anti-inflammatory and antioxidant activities, which can benefit overall well-being.
Comparing Mastic Gum with High-Zinc Food Sources
To truly meet your body's zinc needs, focusing on food is the most effective strategy. Here is a comparison to illustrate the vast difference between mastic gum and genuine zinc sources.
| Feature | Mastic Gum (Resin) | Oysters (Rich Food Source) | Beef (Good Food Source) | Legumes/Nuts (Plant Source) |
|---|---|---|---|---|
| Zinc Content | Negligible (~0.7 mg/kg released over 4 hours) | Very high (6 oysters can provide 52 mg) | High (Beef mince has 4.8 mg per 125g) | Moderate (Cashews, lentils have some) |
| Primary Function | Antimicrobial, anti-inflammatory, resinous compounds | Provides essential mineral intake | Provides essential mineral and protein | Provides protein, fiber, and moderate minerals |
| Bioavailability | Very low for mineral absorption | High, due to animal source | High, due to animal source | Lower, due to phytates that inhibit absorption |
| Key Benefits | Oral hygiene, gut health | Immune function, metabolism | Muscle growth, energy metabolism | Plant-based protein, fiber |
The Best Dietary Sources for Zinc
For individuals concerned about their zinc intake, relying on established dietary sources is critical. A balanced diet should include a variety of these foods:
- Seafood and Shellfish: Oysters are by far the most potent source of zinc. Other shellfish like crab and lobster also contain significant amounts.
- Meat and Poultry: Red meat, such as beef and lamb, is an excellent source of zinc, as is poultry.
- Legumes, Nuts, and Seeds: Plant-based sources like lentils, chickpeas, pumpkin seeds, and cashews offer zinc, though absorption can be affected by phytates. Soaking and sprouting can improve bioavailability.
- Dairy Products: Certain dairy products like cheese and milk contain some zinc.
Zinc Absorption and Vegetarian Diets
It's important to note that zinc absorption is generally higher from animal-based foods compared to plant-based ones. The reason is that many plant foods contain phytates, which bind to zinc and prevent it from being fully absorbed by the body. This is a key consideration for those following vegetarian or vegan diets. Fortunately, there are ways to enhance zinc absorption from plant foods, such as soaking or fermenting grains and legumes. For those who struggle to meet their needs through diet alone, supplements are a viable option, with forms like zinc picolinate and zinc citrate offering good bioavailability.
Conclusion
While mastic gum offers a range of traditional health benefits for oral and gut health, a firm understanding of its nutritional profile is essential. It is not a significant source of zinc and should not be viewed as a substitute for a diet rich in zinc-containing foods like oysters, red meat, and legumes. For effective zinc supplementation, relying on proven dietary sources or specifically formulated supplements is a much more reliable strategy for meeting your body's essential needs. For more information on the importance of zinc, you can visit the National Institutes of Health website.
Frequently Asked Questions
Is mastic gum a good source of minerals?
Answer: No, mastic gum is not considered a significant source of minerals. It is primarily a resin composed of compounds like terpenes and only contains trace amounts of minerals.
What are the main benefits of mastic gum?
Answer: Mastic gum is known for its antimicrobial properties, particularly its ability to fight H. pylori and oral bacteria. It also offers anti-inflammatory and antioxidant effects and supports overall gut and oral hygiene.
What are better sources of zinc than mastic gum?
Answer: Excellent sources of zinc include oysters, red meat, poultry, shellfish like crab and lobster, legumes, nuts, seeds, and fortified breakfast cereals.
Can mastic gum help with a zinc deficiency?
Answer: No, mastic gum cannot effectively treat or prevent a zinc deficiency due to its negligible zinc content. You should consult a healthcare professional for guidance on addressing a zinc deficiency through diet or supplements.
Does chewing mastic gum release more zinc over time?
Answer: A study found that chewing Chios mastic for up to four hours released a very small amount of zinc (around 0.7 mg/kg). Chewing commercial gums released more zinc, but this was attributed to absorption from saliva, not from the gum itself.
Why is the zinc in plant foods less available than in animal foods?
Answer: Zinc from plant foods is less bioavailable because they contain phytates, compounds that bind to zinc in the digestive tract and inhibit its absorption.
What is mastic gum primarily used for?
Answer: Historically and currently, mastic gum is primarily used as a dietary supplement for oral health, digestive support, and its antimicrobial and anti-inflammatory properties, not for mineral intake.
