Which foods have the most zinc?

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

In order to stay he althy and vigorous, a person needs to have enough vitamins and minerals in the body. Zinc is one of the most important trace elements. A person is able to produce this irreplaceable mineral himself, but its quantity is clearly not enough. Taking multivitamins from a pharmacy and dietary supplements containing this microelement does not always give a good result. Therefore, a person needs to receive zinc in food.

Useful trace element

Zinc affects the immune system, has antioxidant properties, is involved in the production of digestive tract enzymes, improves vision. It is necessary for the production of certain hormones, a number of necessary enzymes, and is involved in the reproductive function of the body. This microelement promotes good metabolism, tissue regeneration, hematopoiesis and blood supply. The hormonal, circulatory, bone, immune systems of the body also desireget enough zinc they need.

This element is important for patients with diabetes, as it is necessary for the production of insulin. Athletes should also consume foods rich in zinc, because normal muscle function depends on the presence of this element. Women need this mineral to look their best. It improves the condition of nails, hair and skin.

With regular use of products containing zinc, a man can increase potency. This mineral also affects the activity of spermatozoa, which can be important. And the growing body of children is important for the proper development and growth of bones, which are also affected by zinc. It is necessary to approach the preparation of the diet of children very responsibly, and be sure to ensure that they receive all the necessary substances. To do this, you need to know which foods have the most zinc.

What is the danger of zinc deficiency

Lack of this trace element can lead to very unpleasant consequences for human he alth. If there is little additional zinc from foods or medicines, the following pathologies may develop:

• anemia;
• immunity weakening;
• memory deterioration;
• fatigue;
• depressive state;
• vision loss;
• impaired reproductive function;
• hair loss;
• skin rashes;
• appearance of allergies.

One of the causes of early aging is also a lack of zinc. This mineralnecessary for the normal functioning of the whole organism, especially in children. With its long-term deficiency, mental and physical retardation occurs.

Where can I get this mineral from

Zinc is available in both animal and plant foods. This is very important for vegan people. Fortunately, information is now freely available about which foods contain zinc, so meat and seafood can be replaced in the plant world. Raw foodists should pay special attention to their diet.

The amount of zinc in foods varies markedly. Fruits and vegetables are generally not rich in it. But with any principle of nutrition, it is possible to provide the body with a normal daily dose of zinc, since the list of products containing this trace element is quite large. It contains:

• meat;
• offal;
• bird;
• seafood;
• some vegetables, fruits and berries;
• cereals.

The most zinc-rich foods

Most often, drugs are prescribed to fill the deficiency of minerals. But with a lack of this trace element, you can adjust your diet. Oysters, mussels, lobsters, beef liver and lamb are foods rich in zinc. A small serving of oysters is enough to nearly double your daily intake of this mineral, which should not exceed 25 mg. Almost do not lag behind in value eels, mussels and seacabbage (kelp).

Slightly less zinc in beef, beef liver and lamb, but still the content of this useful element in them is increased. They are rich in turkey meat and chicken breasts, duck and some offal, such as chicken heart and liver, pork liver, boiled beef tongue.

Mushrooms, nuts (peanuts, almonds, walnuts, pistachios), pumpkin seeds, poppy seeds, fresh and dry yeast, sesame seeds, cocoa powder, and legumes such as lentils or beans are rich in zinc. in egg yolks.

For daily diet

If in ordinary life a person does not consume oysters every day, this does not mean at all that he will not receive a valuable trace element. Zinc is also present in more familiar foods in the daily diet. A sufficient amount of this trace element is found in river fish, olive oil, tomatoes, and potatoes. It contains all kinds of beets, onions and garlic, peeled and brown rice, poultry meat, rabbit meat, buckwheat and barley groats, peas and green peas, soy, asparagus, radish, cauliflower, broccoli, black bread.

Ordinary white cabbage is slightly inferior in content of this trace element to kohlrabi cabbage. Greens, which should be present on the table daily, can also make up for the lack of zinc. Horseradish, parsley can accumulate it in large quantities. This element is present in lettuce, dill, basil, cilantro, arugula, spinach and celery.

Mostexotic zinc suppliers

Lovers of various flavor combinations can try lamb meat, germinated wheat grains, ginger root, honeysuckle, pine nuts. And a completely unusual source of zinc is an infusion of birch buds and leaves. This drink contains quite a lot of it.

Recently popular bean curd tofu also contains zinc. Rhubarb root and tarragon will bring into the body 3% of the daily requirement of this mineral. Coconuts are ten times richer in them than bananas, but even they make up only a small fraction of the daily requirement. But a handful of dried watermelon seeds will give the body almost 70% of the daily requirement of this trace element.

Good news for sweet lovers

Citrus fruits (lemon, grapefruit, orange), apples, pears, melon, figs, plums, peaches, as well as raspberries, blueberries, gooseberries, blackcurrants, cherries, garden strawberries and dates contain less of this trace element than in animal products, but still its amount is sufficient to replenish the daily requirement.

Zinc is present in foods that are classified as sweets. Honey contains this element to the delight of the sweet tooth, it is also found in chocolate, including sweets. One ordinary bar of dark chocolate will cover more than half of the daily requirement for this mineral in an adult. Quite a bit of zinc is present in everyone's favorite ice cream and yogurt.

Features of assimilation

Zinc is absorbed by our body in a thinintestines, moreover, from the amount received, about a third part goes to the benefit of a person. For best absorption, it needs the help of several amino acids and vitamins (mainly vitamins A and B6), as well as citrates. For successful interaction, copper and iron must be present in the body. Products containing natural protein also contribute to the absorption of zinc. This function can be performed by nuts and soybeans.

But not all zinc, which came with food, is well absorbed. Alcohol, caffeine, s alt and sugar remove it from the body. And milk interferes with his digestion. The use of diuretic drugs or herbal infusions remove zinc on a par with alcohol. Age-related changes in the body also impair its absorption, so older people often find a hidden deficiency of this element.

But an excess of zinc will also not bring anything good to human he alth. If the daily dose is exceeded, you can get poisoned. Although allergic reactions and signs of intoxication of the body mainly appear with an overdose of dietary supplements or multivitamin preparations.

This mineral is not such a rare guest on our tables. With a balanced diet, the amount of zinc in foods is sufficient to provide the body with the necessary daily intake. Eating he althy, avoiding bad habits and being active will keep you he althy for years to come.