Tag: zinc

Consumption of zinc is extremely important for the body, so here’s a look at what zinc contains.

Let’s look at the list of foods containing zinc. These are the best sources of zinc:

Seeds and nuts

Among seeds, pumpkin seeds, sesame seeds and flaxseeds contain the most zinc. They can be eaten in muesli or sprinkled on salads and meats. Nuts include cashew nuts, peanuts and almonds.



Beef and lamb

This is the best known of the zinc-rich foods. Although red meats should not be overindulged in, it is safe to eat them once or twice a week. Both types of meat are very good sources of zinc.



Poultry meat

Fortunately, even those who don’t like red meat need not worry, as chicken meat also contains plenty of zinc



Legumes

In addition to vegetable protein, pulses are also rich in zinc. Beans, chickpeas and green soya beans are particularly high in zinc.



Seafood

Seafood is also very high in zinc. One of the most important is crustaceans, which should be eaten at least once a week. Also worth mentioning are oysters.

Other zinc-rich foods

Meat and seafood:

Pork: Pork loin or pork shoulder.
Oysters: a particularly good natural source of zinc, considered by some to be one of the best.

Legumes:

Lentils: An excellent source, especially red lentils.
Chickpeas: Very good source of zinc.

Dairy products:

Yoghurt: Contains zinc and is also a good source of probiotics.
Cheese: Some types of cheese, such as cheddar, contain zinc.

Whole grains:

Brown rice: A better source of zinc than white rice.
Oatmeal: Contains both zinc and fibre.

Vegetables:

Spinach: A rich source of zinc, as well as other minerals.
Broccoli: Contains zinc and also a lot of vitamin C, which can help with zinc absorption.
Mushrooms: contain zinc and are a particularly good choice for vegetarians.

Fruits with high zinc content:

Blackcurrants: blackcurrants contain the most zinc of all fruits.
Raspberry: Another good source of zinc among fruits.

Of course, the list of zinc-containing vegetables, fruits and foods containing zinc does not end here, as we could go on about what else contains zinc. These foods are among those that contain relatively higher amounts of zinc and their consumption can help to replenish it.

What is the role of zinc?

Zinc is a mineral found in all tissues of the body. It is essential for the functioning of cognitive functions, normal growth and development, wound healing, fertility and the proper functioning of the immune system. In addition, it should be noted that it contributes to the health of the eyes, bones, hair, skin and nails.

As zinc has a beneficial effect on the skin, it is widely used in the field of medicine, with zinc-containing preparations being used for problems such as acne and acne-prone skin, but also to promote wound healing and exfoliation. This is also due to the antibacterial properties of zinc. In short, it can be of great help even in helping the healing process of injuries, as well as in the treatment of eczema.

When might there be a zinc deficiency or an increased need for zinc?

Zinc deficiency can occur in people with digestive disorders, vegetarians, or those who consume excessive amounts of alcoholic beverages.

Symptoms in the absence of

The symptoms of zinc deficiency include fatigue, reduced resistance and performance, reduced appetite, prolonged wound healing and diarrhoea.

Symptoms in case of excessive intake

The main symptoms of zinc overdose are vomiting and nausea.

If you eat a varied diet you should not worry about zinc deficiency. However, if you do have a zinc deficiency and you choose to take supplements, it is recommended that you take them under medical supervision. Special attention should be paid to the cold seasons and to various skin problems.

The trace element zinc is very important for the body and plays a prominent role. It is involved in many building and regulatory processes, such as the formation of healthy bones.

It also helps to maintain a normal acid-base balance. But it is also involved in the metabolism of macronutrients, carbohydrates and fatty acids. It also plays a key role in normal DNA synthesis, and thus in cell division and protein synthesis through RNA synthesis. As it also plays a role in the hormonal system, it contributes to the maintenance of normal blood levels of testosterone.

Because zinc supports cell division, it also plays a role in maintaining normal fertility and reproduction. It also plays a role in the proper functioning of the immune system, so in the absence of zinc, the body’s defences may be compromised. When supplemented with vitamin C, it is extremely beneficial in strengthening the immune system and can also reduce the severity of respiratory illnesses and recovery time. Zinc also contributes to healthy eyesight by participating in the metabolism of vitamin A. It is also widely used in beauty care, as it makes hair, nails and skin healthier.

The recommended daily amount for adults is 10 mg and the upper limit is 25 mg per day. This value is lower for children, but by adolescence it is already equal to that for adults. Of course, this requirement may always differ for different conditions or nutritional groups. Older people and athletes also need higher zinc supplementation in general.

There are several foods that are great sources of zinc. These include red meat, fish, seafood and eggs. Beans, nuts and whole grains are also very good sources of zinc, but their absorption from plants is quite low.