What foods contain zinc: a list, features of absorption by the body

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

He alth and well-being of a person are highly dependent on the presence of trace elements in the body. One of the most important for life is zinc. It is necessary for the functioning of many organs, to maintain the normal functioning of cells. Zinc enters the body only from food. Modern people, due to the ecological situation and the fashion for different diets, often lack this trace element. This can affect the condition of the skin, hair, vision and even the psyche. But buying vitamin preparations is not an option. It is better to find out which foods contain zinc, since it is with this method of intake that it is better absorbed.

The role of zinc in the body

This trace element is a participant in most vital processes in the body. It is part of about 300 enzymes and hormones. Zincpresent in all cells, in the tissues of the retina of the eyes and hair.

Very important for women. It is necessary for the normal condition of the skin, hair and nails, its normal amount helps a woman stay young longer. And during pregnancy, zinc ensures the normal development of the fetus. In addition, this mineral has the following properties:

• provides immunity strengthening;
• activates fat oxidation;
• improves the functioning of the sebaceous glands;
• strengthens hair and nails;
• slows down aging;
• accelerates cell regeneration processes;
• stimulates the brain;
• keeps mental stability;
• ensures the normal growth and development of children;
• prevents genital diseases.

Reason for deficiency

Usually, a person does not need to know what foods contain zinc and other trace elements. With a properly balanced diet, they enter the body in sufficient quantities. But sometimes there are situations in which zinc is not supplied with food or it is not properly absorbed. The reasons for the lack of zinc in the body can be different, so it is better to get an examination and consult a doctor. Insufficient intake of it into the body can be observed in such cases:

• while following strict diets;
• with vegetarianism;
• alcohol abuse;
• eating a lot of carbohydrates, especially sugar;
• for some diseases, especiallypathologies of the gastrointestinal tract;
• high stress;
• while taking hormonal contraceptives, diuretics or anabolics.

Zinc deficiency symptoms

If a person does not know what foods contain zinc, and does not follow the principles of a balanced diet, he may experience a deficiency. This primarily affects the condition of the hair, skin and nails. Hair begins to fall out, becomes dull, dandruff appears. Nails break, exfoliate, white stripes appear on them. The skin becomes dry, dermatological diseases often occur: dermatitis, eczema, acne. The lack of zinc is strongly reflected in children - they have a delay in growth and development. At the same time, adolescents develop a tendency to destructive behavior, alcoholism, and depression.

Zinc deficiency is harmful for pregnant women - they may have premature births, men have impaired reproductive function. Athletes lose shape and reduce results. With a lack of zinc, allergic reactions develop, a decrease in immunity, the perception of taste and smell changes, and blood circulation is disturbed. In addition, the following pathologies may appear:

• infertility;
• cataract;
• memory loss;
• dementia;
• decrease in libido;
• anemia;
• vision loss and night blindness;
• baldness.

Needs for this trace element

For the normal functioning of the body, it is necessaryensure a daily intake of zinc. The amount of it per day may vary slightly depending on the person's age, physical activity and gender. Most of this microelement is required by men, since it is zinc that ensures the production of testosterone and is involved in maintaining the he alth of the genital organs. A man needs 24-26 mg of zinc per day. Almost the same amount should be consumed by women during pregnancy - 22-23 mg.

Babies up to a year need only 2-2.5 mg of zinc per day, and up to 11 years of age, its need increases to 11 mg. Teenagers need - 14-16 mg. And adult women need 19-22 mg of zinc. With age, the need for zinc decreases. After 50 years, women need only 10 mg of it, and men - 13 mg. The need for it is increasing among athletes and people exposed to increased physical exertion. This trace element can be washed out with sweat during heavy sweating.

How to fill the gap

If a person notices a breakdown and other symptoms of zinc deficiency, it is best to see a doctor for an examination. It is not recommended to immediately start taking drugs with its content. This microelement is less well absorbed in synthetic form. In addition, in this way it is easy to achieve an overdose of zinc, which is no less dangerous than its deficiency. Therefore, the main thing that a person needs to do in this case is to start consuming foods containing zinc in large quantities.

It should be borne in mind that in some cases its amount is reduced even with sufficient use. For example, some dairy products worsenabsorption of this trace element. Worse it is also absorbed with a large amount of calcium, iron or copper, as well as with excessive consumption of legumes. And when smoking, drinking coffee, alcoholic beverages, a large amount of sugar, zinc is washed out of the cells. Zinc is better absorbed with a sufficient intake of protein in the body.

Where is the zinc

What foods contain this trace element, you can ask a nutritionist. There are quite a lot of such products, therefore, with a varied and balanced diet, there is usually no shortage of it. If you pay attention to those in which it is in quantities, small, but sufficient for assimilation, you get an impressive list. What foods contain zinc?

• Meat and fish, especially oysters, eel and canned fish. Useful beef liver and tongue, chicken hearts, red meat of chickens (legs).
• There is zinc in cereals and legumes. These are soybeans, wheat, barley, lentils, buckwheat. Additionally, you can include poppy and sesame seeds, sunflower, pumpkin and flax seeds in the diet.
• Nuts and dried fruits are good. Especially cashews, pine nuts, walnuts and peanuts. As well as figs, dates and dried apricots.
• There is zinc in fruits and vegetables. You need to pay attention to cabbage of all kinds, eggplant, peas, carrots, peppers. Raspberries, oranges, currants, peaches are also useful.
• High zinc content in leafy greens and green vegetables. These are spinach, celery, onion, lettuce, dill, as well as basil, thyme, nettle, mint.
• Contains zinc in dry yeast, porcini mushrooms,mushrooms.

Foods high in zinc

The list of products to compensate for the lack of this trace element is quite large. But there are a few that deserve special attention. These are the foods that contain the most zinc.

• First of all, this is seafood: oysters, which contain almost 700 mg per 100 g. There is a lot of it in sea fish, squid, eels, sea kale.
• Enough zinc in sprouted wheat seeds, bran, brown rice.
• A lot of it in sesame, cocoa, cashew nuts, pumpkin seeds and sunflower seeds.
• Many cereal products are fortified with zinc. For example, barley, lentils, soybeans, peas, oatmeal and buckwheat - all of these products contain more than 5 mg of zinc per 100 g.
• It is necessary to include citrus fruits, raspberries, currants, apples in the diet more often. When properly digested, 100g of these fruits can provide your daily zinc requirement.
• But most zinc is found in animal proteins. Therefore, we must not forget about the liver, chicken meat, eggs, cheeses. These foods are also high in zinc.
• From drinks, most of it is in green tea. Especially if you add lemon, mint, cardamom to it.

Diet for pregnant and lactating

It is very important for a woman carrying a child to ensure sufficient intake of zinc in the body. Moreover, the need for it is slightly increasing, since part of it goes to provide for the child. ExceptIn addition, the need for other micronutrients, such as selenium, magnesium, and calcium, is also increasing. It is very important for a pregnant woman to follow a special diet. The diet should include more foods containing zinc and selenium, magnesium and calcium, other vitamins and minerals. The diet should be varied and balanced. This will help to avoid the risk of miscarriage, ensure the normal course of pregnancy and the absence of pathologies in the child.

To do this, a woman needs to know which foods contain zinc and other trace elements. To make the right diet, you need to consult a doctor. If a woman is not allergic, eat more seafood, animal liver, eggs, grains, citrus fruits, nuts and seeds.

How to make up for the lack of zinc for a vegetarian

According to the results of the study, plant foods cannot provide the body's need for zinc. After all, most of it is found in seafood and meat. But a vegetarian can also properly compose his diet to prevent a lack of zinc. To do this, you need to eat more nuts, plant seeds and sprouted grains. Bran, germinated wheat seeds, sesame seeds, poppy seeds, pumpkin seeds, flax, and pine nuts contain a lot of zinc. There is it in barley, buckwheat, lentils. From vegetables, you need to include kohlrabi cabbage, broccoli, soybeans and legumes in the diet. Useful dry yeast, mushrooms, onions and garlic, potatoes, carrots, beets, celery, asparagus and other green vegetables. As a dessert, you need to eat lemons, figs, apples, raspberries, currants, dates, dried apricots. Additionally, you can make decoctions of medicinal plants: nettle,birch leaves.

Zinc and other trace elements

It is rare when a food contains only one micronutrient. There are usually a lot of minerals. And they all interact with each other. But all of them are necessary for normal life. Selenium and zinc are especially important. It is important to know in what products these microelements are located in order to strengthen the immune system, the normal course of metabolic processes and maintain visual acuity. A sufficient amount of them is in oysters, offal, eggs, sesame seeds.

Some trace elements complement and enhance each other's action. For example, zinc and magnesium together help increase efficiency, strengthen the nervous system, and improve heart function. Therefore, it is also important to know what foods contain zinc and magnesium. These are pine nuts, cashews, seaweed, peanuts, cocoa, pumpkin seeds, oysters, squids.

To normalize metabolic processes, remove toxins and excess cholesterol, simultaneous intake of zinc and chromium is necessary. These are minerals that normalize body weight, blood glucose levels, and blood pressure. What foods contain chromium and zinc? These are sea fish, beef liver, eggs, broccoli, soy, meat and grain products.

Taking vitamin preparations

Sometimes dieting is not enough to make up for a lack of zinc. This can be with its severe shortage or with diseases that disrupt its absorption in the intestines. In this case, it is very important to consult a doctor,who will prescribe drugs to correct this condition. In addition to the treatment of the underlying disease, vitamin preparations containing zinc are used.

The most common way to make up for the lack of this particular trace element is the dietary supplement "Zincite". These are effervescent tablets, each containing 10 mg of zinc. Together with a special diet, it helps to provide a daily dose of this trace element. In addition, you can take multivitamin complexes, which, in addition to other vitamins and minerals, contain zinc. The most effective are Zincteral, Seletsink Plus, Centrum, Complivit, Vitrum.

Excess zinc

When zinc is taken from food, only what is needed is absorbed. Overdose in this case does not happen. But in general, zinc is toxic in large doses - more than 100 mg per day. This happens mainly when taking it in preparations and dietary supplements. In addition, zinc poisoning can occur when food is stored or cooked in zinc utensils. At the same time, headaches, nausea and vomiting, abdominal pain and indigestion appear. Also, zinc poisoning can cause drowsiness, weakness, convulsions, tachycardia and shortness of breath.