Foods rich in zinc: table, list, intake, recipes and cooking tips

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

In this article, consider foods rich in zinc. The table will be presented.

Zinc is an essential trace element, a structural component of enzymes, protein, cell receptors and membranes. It is necessary for people for a complete protein, fat and carbohydrate breakdown, the formation of genetic cellular material and the metabolism of nucleic acids. Zinc is present in almost all cells of the human body, but most of all it is concentrated in bone, nerve and muscle tissues.

Many people are interested in foods rich in zinc and selenium. The tables below reflect this information.

Zinc: what effect does it have on the human body?

Zinc regulates the activity of more than two hundred enzyme structures, and it is also involved in the formation of important hormones, blood cells and neurotransmitters. This element creates favorable conditions for the cells of the body, helping to fullyfunction.

The biological significance of this element is as follows:

• Improve cognitive functions (attention, memory, mood).
• Normalization of the cerebellum and brain.
• Increased synthesis and hypoglycemic effect of insulin.
• Increasing the protective properties of neutrophils and macrophages.
• Improve the body's immune status.
• Stabilize sugar levels.
• Regulation of fatty acid oxidation reactions.
• Improve visual acuity and taste perception, as well as smell.
• Potentiation of the synthesis of digestive enzymes.
• Participation in the process of hematopoiesis.
• Stimulation of the regeneration of new tissues along with the regulation of the activity of enzyme systems.

How much zinc does the human body need per day, depending on gender and age?

The table of zinc in foods is simple and understandable to everyone.

Zinc Values

Zinc reserves in adults weighing seventy kilograms range from 1.5 to 3 grams, depending on gender, the presence of concomitant pathologies, intestinal conditions, and so on. Moreover, 98 percent of this substance is concentrated inside the cellular structures, and the rest in the blood serum. The daily requirement for zinc is:

• Girls up to six months need 2 milligrams.
• Boys under six months need 3 milligrams.
• Children under three need 3 to 4 milligrams.
• Preschoolers from four to8 years requires 5 milligrams.
• Teens nine to thirteen need 8 milligrams.
• Girls fourteen to eighteen need 9 milligrams.
• Boys from fourteen to eighteen need 11 milligrams.
• Women aged nineteen to fifty need 12 milligrams.
• Men between nineteen and fifty need 15 milligrams.
• Mature males between the ages of fifty and eighty need 13 milligrams.
• Postmenopausal women in their 50s to 70s need 10 milligrams.
• Pregnant women need 14 to 15 milligrams.
• Nursing moms need 17 to 20 milligrams.

What will the table show us? What foods contain zinc and how much? All this - below.

Upper tolerance limit

The upper acceptable limit for the use of zinc without negative consequences for the body is 25 milligrams. The need for this trace element usually increases with a lack of protein in the daily menu, and in addition, against the background of profuse sweating, intense sports, the use of oral contraceptives, mental overload and the use of diuretic drugs. Now let's find out in which products this element is found. See also the table of foods rich in zinc.

Foods rich in zinc

Given that zinc supports immune he alth,endocrine and nervous systems, it is very important to ensure the daily intake of this trace element in your body. Next, consider foods that are rich in this element.

Product name	Amount of zinc per 100 grams of product in milligrams
Wheat bran	16
Oysters	60
Beef, lamb	7-9
Pumpkin seeds	7, 5
Pine nuts	4-6, 5
Cocoa	6, 5
Beef tongue	4, 7
Lentils	3, 8
Oatmeal and buckwheat porridge	2, 5-3
Chive onions	0, 4
Calf liver	15
Beans, soybeans	4, 2
Flax and sunflower seeds	5, 5
Turkey, duck	2, 5
Prunes	0, 45
Carrots, radishes, avocados	0, 33

The table of the amount of zinc in products is convenientenjoy.

In addition, zinc in a small amount (up to approximately 1 milligram) is found in almost all fruits, berries and vegetables. It is worth remembering that the process of cooking plant foods and grinding cereals leads to the loss of fifty percent of the mineral.

This should be taken into account when using the table of foods rich in zinc.

Beneficial impact

In order to maintain the he alth of the immune, reproductive and nervous systems, the correct food must be present in the daily menu.

Now we know which foods contain zinc. The table shows the exact amount of this element.

Its highest concentration is present in oysters, and in addition, in cereal foods, nuts, legumes, berries and fruits. Considering that this element is included in the composition of hormones, nerve endings and enzymes, its insufficient intake in the body threatens menstruation, and in addition, prostate pathologies, severe manifestations of menopause, a decrease in immune forces and toxicosis during pregnancy. It should be remembered that zinc products must be included in the diet of expectant mothers without fail, as they ensure the correct formation and development of the fetus.

However, it is not enough to eat foods containing zinc in large quantities. The table below shows foods rich in selenium.

Foods that are richselenium

An element like selenium is very tasty, and paying attention to the content of selenium in the diet is a pleasure. The products that provide its supply are very diverse. Therefore, if a person does not like, for example, sea fish, then he will certainly not be able to refuse mushrooms. Quite a lot of selenium is present in meat and especially in offal, namely in the liver of chicken, turkey, duck and beef. This element can also be found in pig and calf kidneys.

Animal food

It is worth noting that the amount of zinc and selenium in the meat of an animal is affected by the food it was fed. These elements are also sufficient in a grain crop not peeled from shells (much depends on their presence in the soil in which these grains were grown). Selenium is also present in wholemeal flour and sea s alt. In chicken yolks, you can find not just selenium, but also additional vitamins, such as E and K.

Deciding to replenish the smell of selenium with the help of marine life, we must not forget that as part of the heat treatment, the content of this trace element is reduced. The maximum benefit will bring, for example, tartar made from freshly caught tuna.

Where else is selenium found?

Selenium is found, among other things, in wheat bran, and also in rice, corn and wheat. By boiling these cereals for breakfast, you can provide yourself with a daily portion of the desired element. In addition, selenium is found in garlic, mushrooms, onions, and in addition, in black bread.

Also interested in copper-rich foodsand zinc. The table is shown below.

Foods that contain copper

Man gets copper from food. It is worth saying that the content of this element in products depends on its presence in the soil, and it can increase significantly if the soil is fertilized with copper sulfate. In the leaves of a plant such as ginseng, a very high concentration of this element accumulates, even though there was not enough of this metal directly in the soil in which the ginseng grew. In addition, a large concentration of calcium and iron is found in the plant, but much less than titanium, potassium, zinc, manganese, nickel, rubidium and molybdenum. From this it is concluded that ginseng is an excellent accumulator of most important trace elements and vitamins.

Plants draw no more than four percent of copper from the soil, and people absorb only about ten percent of this element from food. Individuals do not require specific copper therapy. Copper is abundant in the foods they eat, and babies have liver stores of this element.

Toxic element

True, with the benefits that the human body receives from copper, it is worth knowing that it is a toxic element. Copper compounds, especially with sulfur, are highly toxic. An excess of this substance can have the opposite effect, causing diseases in the form of anemia, impaired function of the respiratory channels and liver. At the same time, copper is required by the body in order not to suffer from such diseases. The daily requirement for adults in this element ranges from 1 to 3 milligrams. Thus, too little is very bad, but too much is also not good.

In the diet, it is preferable to combine copper with molybdenum, since both elements make up a whole complex, to which sulfur and protein are additionally added. It is worth noting that jam cooked in a copper basin completely loses vitamin C, against this background, certain copper compounds harmful to the human body are quite capable of forming at the same time. You should also be aware that, as part of the production of Swiss cheese, it is put into a tub that contains copper, so that holes characteristic of this product form during oxidation.

Foods that contain copper include liver along with crabs, shrimp, lobsters and lobsters. It is also found in nuts along with leafy vegetables, peas, beans, wholemeal flour and bread made from it. All these products contain copper and molybdenum in the amount required by the body. True, you should not overeat them at all more than the norm (100 grams per day), it is best to use such products not all together, but separately. Then a person will not expect harmful consequences and troubles from an oversaturation of the body with copper.

We looked at foods rich in zinc. A table has also been provided.