2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Zinc is an important element that is one of the vital elements in the body. It is necessary for the normal functioning of absolutely every cell in the human body.
Normally in the human body should be contain two to three grams of zinc. Zinc is part of the enzymes that provide the most important functions such as growth, metabolism, protein synthesis, activation of immune responses, maintenance of memory, good vision, maintenance of taste and smell, normal functioning of the reproductive system.
What are the sources of zinc?
Wheat bran and wheat germ, as well as sunflower and pumpkin sprouts, mushrooms and oysters contain 130 milligrams of zinc per kilogram of product.
Pork, chicken, beef and offal contain up to 140 milligrams per kilogram of product. River fish and beef liver contain up to 85 milligrams, and wholemeal bread, rabbit meat, egg yolks and nuts contain up to 50 milligrams.
Brewer's yeast, onions, garlic, canned meat and fish contain up to 20 milligrams of zinc per kilogram of product, and white bread, fruits and vegetables, sea fish and milk contain up to 8 milligrams of zinc.
Zinc is a key mineral that helps strengthen the immune system, regulate vitamin A levels, regulate metabolism, heal wounds, treat colds and other ailments. Zinc deficiency can cause digestive disorders, brittle nails and hair, acne, dry skin, diarrhea, loss of appetite and decreased immunity.
The best sources of zinc are animal products. Below is a list of the most recommended foods rich in this mineral.
The best sources of zinc
Egg yolk
Egg yolk is a good source of zinc, as well as vitamins A, E, D and K and other essential minerals. 100 grams of egg yolk contains 4.93 milligrams of zinc. To do this, eat more different omelets, egg creams, egg salads, egg desserts, stuffed eggs.
Turkey meat
Turkey meat is one of the best sources of zincbut it is important to cook healthily. Avoid turkey sausages and fried turkey kebab. 100 grams of turkey meat contains 3.09 milligrams of zinc. Emphasize more on turkey soup, turkey steaks, stuffed turkey, turkey skewers.
Black chocolate
If you haven't had enough reasons to eat dark chocolate, here's another very good argument. Dark chocolate contains a large amount of zinc - 9, 6 milligrams per gram. However, be careful not to overdo it, because you can gain weight! But 2-3 bars of chocolate in nut candies or in desserts without baking will not hurt you.
Sesame
Sesame seeds can be sprinkled in diet salads, healthy smoothies and added to keto bread or keto biscuits. They contain an impressive amount of zinc - 7, 75 milligrams per gram.
Lamb meat
Another good source of zinc is lamb - 8, 66 milligrams of zinc per gram. It should not be consumed in excess. Emphasize lamb soup, roast lamb, lamb steaks and other diet recipes with lamb.
Mushrooms
Mushrooms contain many essential vitamins and minerals, including zinc. 100 grams of shiitake contain 7, 66 milligrams of zinc.
Porridge
Cashews are many healthy food rich in zinc and good fats. 100 grams of cashews contain 5.35 milligrams of zinc. Add cashews to more vegan snacks, sauces, salads, homemade ice creams.
Pumpkin seeds
Pumpkin seeds are rich in nutrients and are also an excellent source of zinc. 100 grams of pumpkin seeds contain 7, 81 milligrams of zinc.
Fruits and vegetables are not rich in zinc. Therefore, vegetarians may develop zinc deficiency. Prolonged consumption of very salty or very sweet foods can also reduce it zinc content in the body.
Zinc deficiency can be caused by thyroid and kidney problems, as well as by taking birth control pills. Lack of zinc can cause growth retardation in children and infertility in men and women, as well as impotence.
Zinc deficiency also manifests itself in memory loss and irritability, hair loss, blackheads, loss of appetite and smell, frequent infections, and elevated cholesterol.
When lack of zinc white spots appear on the nails. This is often one of the signs of an allergy. To deal with it, consume more products of animal origin, wheat germ, wholemeal bread.
Regular and varied nutrition will ensure a good intake of zinc. And the benefits of it are truly amazing.
Benefits of zinc
1. Improves the performance and physical strength of athletes who perform intense training, as it plays an important role in hormone production.
2. Prevents cancer and strengthens the immune system
Recent studies have shown zinc deficiency in several cancers: breast cancer, ovarian cancer, colon cancer, lung cancer, skin cancer or leukemia.
Zinc deficiency has a profound effect on the immune system due to the fact that the lack of optimal concentrations in the body causes a rapid decline in T cell function. T-cells or T-lymphocytes are lymphocytes with a central role in cell-mediated immunity, helping the body to attack viruses or bacteria.
3. Improves the health of the cardiovascular system
Zinc plays an essential role in maintaining the health of cardiovascular cells and endothelium, and zinc deficiency can cause high cholesterol and inflammation, two important risk factors for heart disease.
4. Supports the reproductive system in men and maintains fertility
A recent study of 88 men between the ages of 40 and 60 found that men with normal testosterone levels had higher concentrations of zinc than those with low testosterone levels.
Zinc is needed for the production of enzymes that initiate cell division, but for prostate tissue they are needed 10 times more zincto function properly than other cells. Optimal levels of zinc in the prostate protect cells from destruction, inflammation or the development of cancer.
5. Supports the health of the reproductive system in women
In women, zinc is involved in the growth and maturation of eggs, so women with zinc deficiency eventually have problems with ovulation and, indirectly, the problem of infertility arises.
6. Has a strong antioxidant effect
Zinc is an excellent antioxidant, which neutralizes free radicals by binding to them. Zinc plays an important role in counteracting the negative effects of excess iron and radicals that increase inflammation.
7. Improves sleep, cognitive function and energy levels
Zinc ensures the optimal functioning of neurotransmitters that communicate with the rest of the body, helping to maintain cognitive function. It is needed in the metabolism of melatonin, a key hormone for a healthy body.
By being involved in the activity of over 300 enzymes, zinc has many other benefits for the human body and this explains why even the smallest deficiency can cause unwanted symptoms or conditions.
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