Seafood is the best source of zinc. A large amount of it is found in milk, cereal products and offal. Although our daily diet contains a lot of zinc products, it is estimated that 30% of the world’s population is deficient in this nutrient.
Zinc is one of the main micronutrients in the human body. Unfortunately, it is not possible to accumulate it. In order to ensure its appropriate level, it is necessary to constantly ensure that the diet includes products that will provide it. Check out the best sources of zinc.
In this article, Niketrainers.com.co will tell you:
What is the role of zinc in the body?
Zinc is one of the most abundant micronutrients in your body. It is essential for maintaining the good condition of hair, skin and nails. This component determines the proper functioning of the reproductive system (improves fertility, supports the regulation of the menstrual cycle, increases potency), the immune and nervous system (improves memory and concentration, prevents dementia).
What is the reason for such a varied effect of zinc on the human body? This element is a component of over 2,000 proteins. It is part of about 400 different enzymes, as a consequence of which is involved, inter alia, in the transformations and synthesis of numerous hormones, energy transformations, metabolism of proteins, fats and carbohydrates.
Zinc deficiency in the body has many unpleasant consequences. Insufficient amount of this ingredient can lead to:
- hair loss, brittle nails, skin changes (erythema, broken capillaries, oily skin, impaired wound healing),
- growth inhibition,
- loss of appetite
- taste and smell disorders,
- sexual dysfunction,
- infertility,
- increased susceptibility to infections.
The consequences of zinc deficiency are also cognitive disorders, neurodegenerative diseases, weakened intellectual functions, and even depression.
How Much Zinc Does Your Body Need?
Zinc requirements vary at different stages of life. The most of this mineral is needed during the intensive growth of the organism, and this is considered to be the period of infancy and childhood. Pregnant and lactating women should also take care of the appropriate level of zinc in the diet.
Here are the zinc values ​​that should be provided to the body daily:
- infants – 2 mg,
- children – 9 mg,
- adult men – 11 mg,
- adult women – 8 mg (during pregnancy and breastfeeding, the value increases to 11–12 mg).
Discover the natural sources of zinc
Seafood (especially oysters) is considered to be the best source of zinc. Already 100 g covers the daily requirement for this element. Oyster meat also contains a lot of vitamin E. Mussels, lobsters and shrimps are also valuable sources of zinc. The latter are also a valuable source of protein. 100 g provides almost 14 g of this ingredient. The advantage of shrimps is the high content of polyunsaturated fatty acids, which have a positive effect on the cardiovascular system. Fish will also provide you with large amounts of zinc. Smoked mackerel, eel, tuna and salmon have the most of it.
Vegan food sources of zinc
If you’ve excluded animal products from your diet, almonds, nuts, pumpkin seeds, tofu, and cereal sprouts are good sources of zinc for you. You can also reach for sesame – raw, baked or ground (paste tahini). 100 g of this product contains 10 mg of zinc. However, be careful with the sweet sesame seeds as sugar reduces the absorption of the elements. This snack will not be useful as a result. Whole grains and buckwheat are rich in zinc. Use them in your diet if you are looking fora rich source ofcomplex carbohydrates. Wild rice is a vitamin and element bomb – it contains not only zinc, but also magnesium, phosphorus, iron and B vitamins.
Are you wondering what products contain zinc? It is not missing in:
- dark chocolate and cocoa,
- brewer’s yeast, red tea,
- tomatoes, parsley,
- mushrooms (chanterelles, mushrooms, shiitake mushrooms, oyster mushrooms),
- green vegetables (Brussels sprouts, cauliflower, kale, endive lettuce),
- legumes (beans, broad beans, chickpeas).
A good natural source of zinc is garlic. There are approximately 1.16 mg of this element in 100 g. In addition, this product facilitates the absorption of zinc from other sources. It is impossible not to mention that it is a natural antibioticthat will increase your immunity, have anti-cancer properties and have a positive effect on the work of the heart muscle. However, remember that zinc from plant products is less digestible than that from meat products.
