Foods high in zinc. daily intake of zinc. The value of zinc in the human body

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Zinc belongs to the group of trace elements necessary for the normal functioning of the body. The consequences of zinc deficiency can manifest itself in the form of reduced immunity, fatigue, deterioration of the skin and hair. When planning a he althy menu, it is worth including foods high in zinc. This will improve he alth, hair, nails and complexion, well-being and memory.

The role of zinc in the body

Zinc is a mineral belonging to the group of trace elements. This means that relatively little of it occurs in the body, and the demand for it does not exceed 100 mg per day. It is necessary for carrying out metabolic processes fundamental to life. Thanks to him, the brain, nervous system and most organs in the human body work properly. Takes part in the synthesis of proteins, in the processes of DNA and nucleic synthesisacids.

The value of zinc in the human body:

• affects physical development;
• causes the normal functioning of the prostate, pancreas, thymus, thyroid gland;
• participates in the creation of red blood cells and in maintaining the body's immunity;
• causes the correct functioning of the brain;
• heals wounds and burns, used to treat acne, psoriasis or eczema;
• positively affects the fertility of both women and men;
• has an anti-inflammatory effect, neutralizes excessive amounts of free radicals;
• affects the perception of smells and tastes;
• needed to maintain an appropriate concentration of vitamin A, affects the processes of vision.

Zinc is also a real beauty boon. Beneficial effect on the skin. First of all, it helps to get rid of acne, acne, limits excessive seborrhea. Helps protect cells from oxidative stress, which accelerates the aging process. Strengthens weakened hair and nails, and even stimulates their growth. In the form of oxide, it has a positive effect on tissue regeneration and the process of wound healing, and at the same time relieves irritation. Often this trace element is a component, for example, of protective creams for babies.

Dosage

Zinc is an integral part of more than 70 enzymes involved in the ongoing processes of the body. Therefore, it is worth consuming the right foods with zinc, since the human body is not able to produce this on its own.trace element. The Recommended Daily Allowance for Zinc is:

• for babies and newborns - 5mg;
• for children under 10 - 10 mg;
• for men - 16 mg;
• for women - 13 mg.

Zinc requirement increases during pregnancy and lactation between 16mg and 21mg. Also, people who drink alcohol and those who consume excessive amounts of caffeine are affected by zinc deficiency in the body.

This element is supplied to the body mainly through the digestive tract along with food. Absorbed from the digestive tract by about 20-40 percent at the level of the duodenum and in further parts of the colon.

Zinc deficiency. Risk Factors

Zinc deficiency can affect people whose diet differs from the well-known principles of he althy eating. Low consumption of foods that are a source of this element, high consumption of processed foods, iron, sugar and alcohol contribute to the lack of this mineral component.

People particularly vulnerable to zinc deficiency include:

• people suffering from malabsorption;
• patients with kidney and liver disease;
• alcohol abusers;
• athletes;
• persons on strict weight loss diets;
• women using hormonal contraception.

Zinc preparations

If the supply of zinc in the diet is too low,zinc supplements can be included in the daily menu, especially if the diet for some reason (for example, he alth) excludes foods rich in zinc. This also applies to vegans, who do not eat animal products, and it is from them that zinc is much better absorbed than from plant sources.

In case of severe zinc deficiency, zinc tablets are also recommended. They provide the daily, necessary dose of this element. Supplements are especially recommended for couples who are planning to conceive, as their zinc content increases the chances of successful fertilization.

Consequences of zinc deficiency

Zinc deficiency can lead to serious consequences such as:

• decreased immunity;
• lack of appetite;
• stunting;
• alopecia;
• weakening hair and nails;
• skin changes, including dandruff;
• decrease in fertility, decrease in libido;
• deterioration of cognitive functions, weakening of smell and taste;
• secondary hypothyroidism.

Given the fact that zinc is responsible for many vital functions in the body, the absence or low level of this element leads to disruption of many metabolic processes.

Zinc deficiency in the body is often associated with an excess of copper, and this is especially harmful for older people. This dependence is currently being investigated by scientists, who consider it a factor contributing, in particular, to the development of Alzheimer's disease. There are also reports that its prevalence in pregnant women maylead to the formation of a cleft lip and palate in a child. Therefore, it is especially important to include foods rich in zinc in your daily diet.

Excess

Long-term intake of zinc in large quantities can lead to a weakening of the body, which is manifested by problems with the digestive system. Excess zinc causes nausea and vomiting, as well as frequent diarrhea. Additional medication can also interfere with the absorption of copper and iron in the body. If you suspect a deficiency or excess of zinc in the body, you should consult a doctor, as a long-term disorder of the normal level of zinc in the body can lead to serious he alth problems. The use of, for example, birth control pills and alcohol consumption can affect the decrease in its concentration.

Zinc deficiency in a balanced, he althy diet is very rare, therefore, before consuming preparations with this trace element, you should first consult a specialist.

Foods high in zinc

A he althy and varied diet should cover the demand for all nutrients, including zinc. The content of zinc in products depends on its amount in the soil. The use of phosphate and calcium fertilizers limits the intake of this element. It is worth knowing at the same time that a lot of factors affect the efficiency of zinc absorption from the gastrointestinal tract. Animal sources of this trace element are characterized by better digestibility. Zinc bioavailability is adversely affected by excessive fiber, copper, iron, or calcium in the diet.

Foods high in zinc are primarily: shellfish (like oysters), dark bread, pumpkin seeds, nuts, eggs, cheese, meat (especially red) and liver, as well as cereals and legumes. A poor source of zinc are fruits, both fresh and dried. The zinc content in them most often does not exceed 0.5 mg per 100 g of the product.

Zinc foods

Below is a list of foods where you will find zinc (approximate value per 100g of product).

Cereal products:

• wheat bran - 9 mg;
• rye bran - 8 mg;
• wholemeal rye bread - 3 mg;
• buckwheat - 3 mg;
• millet - 3 mg;
• barley groats - 3 mg;
• oat bran - 3mg;
• rice white - 2 mg.

Consider how much zinc is in seeds and nuts:

• pumpkin seeds - 8 mg;
• cashew nuts - 6 mg;
• flaxseed - 4mg;
• almonds - 3mg;
• walnuts - 3mg;
• sesame - 3 mg;
• sunflower seeds - 3mg;
• hazelnuts - 2 mg.

Vegetables and herbs:

• white beans - 4 mg;
• yellow peas - 4 mg;
• celery root greens - 3 mg;
• beans - 2mg;
• Brussels sprouts - 1mg;
• red beans - 1 mg;
• green peas - 2 mg;
• garlic - 1mg;
• parsley - 1mg;
• leeks - 1 mg.

Fish and seafood:

• raw oysters - 70mg;
• lobster - 3mg;
• crab - 3mg;
• sprat - 3 mg;
• squid - 2 mg;
• mussels - 2 mg;
• octopus - 2mg;
• shrimp - 1mg;
• salmon, fillet - 1 mg;
• burbot - 1 mg;
• Scallops - 1mg;
• trout, fillet - 1 mg;
• zander, fillet - 1 mg;
• herring - 1 mg.

Find out how much zinc is in beef, veal, chicken and offal:

• veal liver - 9 mg;
• chicken heart - 7 mg;
• pork liver - 5 mg;
• chicken liver - 4 mg;
• beef liver - 4 mg;
• pork - 3mg;
• beef meat - 3 mg;
• chicken stomachs - 3 mg;
• chicken thigh/drumstick - 2mg;
• turkey thigh/shank - 2mg;
• turkey liver - 2mg;
• chicken or turkey breast - 1 mg.

Dairy:

• cheese, e.g. Gouda, Swiss cheese - 4mg;
• camembert - 3mg;
• parmesan - 3mg;
• Pecorino-Romano cheese - 3 mg.

Others:

• cocoa powder - 7 mg;
• bitter and milk chocolate - 2 mg;
• tomato paste - 1 mg.

Liver pancakes

Beef liver pancakes will be appreciated by fans of this product and dishes based on it. This dish is not only delicious, but also veryuseful, as the liver is rich in many useful substances.

According to the recommendations of doctors, it should be consumed by everyone, especially people with low hemoglobin. In addition, beef liver contains a large number of useful elements, in particular zinc, heparin, folic acid.

Recipe for liver fritters

Let's see how to make beef liver pancakes with carrots.

Ingredients:

• beef liver - 400 g;
• onion - 1 pc.;
• sour cream - 3 tbsp. spoons;
• s alt - to taste;
• carrot - 1 piece,
• eggs - 1 pc.;
• flour is not a full glass;
• ground black pepper or other spices to taste;
• oil for frying.

Preparation: the liver should be washed, cut into pieces and passed through a meat grinder, or scroll in a blender. Chop the onion and add to the minced meat. Finely grate the carrots, lightly stew in a pan and put in the liver mass. Then add the egg, s alt, pepper, sour cream, flour and mix. Heat oil in a frying pan. The liver mass is placed in boiling oil with a spoon, forming pancakes. It is necessary to fry them over medium heat on both sides for 5 minutes.

Liver pancakes can be served with sauce or garnish. Sometimes they are stewed in gravy after frying, which makes the dish even tastier.