Zinc foods should be included in the daily diet. And this is important because zinc deficiency in the body is very common and can cause many health problems. Zinc is an essential trace element that is involved in metabolism, affects immunity, and reveals antioxidant properties.
But – here’s the trouble – our body does not have the ability to synthesize zinc, so it must be acquired through nutrition.
About 75% of people suffer from zinc deficiency or deficiency. Zinc deficiency can develop for reasons such as vegetarianism, diabetes, excessive alcohol consumption, coffee abuse, damage from burns, poisoning, shock, postoperative recovery, and prolonged use of hormonal drugs.
How to tell if your body lacks zinc
- Poor vision in the dark
- Hair loss, thinning
- Smell problems
- Slow wound healing
- Diarrhea
What foods contain zinc: TOP-5
1. Pumpkin seeds
Pumpkin seeds are transformed into superfood by healthy oil, which is almost 50% in the composition of seeds. The remaining 50% is distributed between proteins and dietary fiber. Pumpkin seeds improve the condition of the skin and hair, they are recommended for serious skin diseases. The optimal amount of pumpkin seeds is up to 30 g per day. It is best to combine them with other zinc-rich foods to ensure a healthy intake of the micronutrient.
2. Buckwheat
It contains the largest amount of trace elements in comparison with other cereals, including zinc, which in buckwheat contains 2,77 mg per 100 g, which provides 23% of the daily value. Buckwheat carbohydrates are absorbed slowly and proteins – quickly, which makes cereals ideal for dinner or lunch. And in buckwheat groats there is a lot of iron, thanks to which it is useful for those who have low hemoglobin. Buckwheat also improves the condition of blood vessels, removes excess water from the body, and has a beneficial effect on the nervous system.
3. Oatmeal
Oatmeal has a positive effect on the condition of the skin and hair and increases the body’s immune defenses. Slow carbohydrates predominate in cereals, which saturate and normalize blood sugar for a long time. Oatmeal improves skin condition due to the large amount of zinc – 2,68 mg per 100 g, which is 22% of the daily value.
Oatmeal and cereals contain many essential amino acids, among which tryptophan and threonine are the leaders, which are necessary for human metabolism. Oatmeal also contains dietary fiber, which is needed for the normal functioning of the gastrointestinal tract, easily digestible proteins and antioxidants. Oatmeal is also rich in B vitamins and minerals: silicon, manganese, copper, phosphorus, iron, magnesium and zinc.
4. Beans
The zinc content in beans is 3,21 mg per 100 g, which provides 27% of the daily value. and it also contains a lot of vitamins, minerals and other useful substances. Beans have a positive effect on the state of the gastrointestinal tract, liver, kidneys, circulatory and nervous systems. Due to its amino acid composition, it is useful for sleep problems, anxiety disorders, depression.
Beans contain a lot of fiber, vitamins of group B, C, zinc, iron, chlorine, sulfur, phosphorus, potassium, sodium, calcium, magnesium. For non-vegetarians, 500 grams of beans per week are enough in the form of soups, salads or stews. Red beans are considered the most valuable in terms of the amount of microelements.
5. Oysters
Various existing varieties can provide from 16 to 182 mg of this mineral per 100 g. And oysters are also rich in protein, low in calories, contain many useful substances for the body (in addition to zinc, there are also iodine, calcium, iron, copper). Vitamins and minerals in shellfish meat have a beneficial effect on the nervous, cardiovascular and endocrine systems.
Daily Zinc Allowance
Babies:
- 0-6 months: 2 mg per day
- 7-12 months: 3 mg per day
Children:
- 1-3 years: 3 mg per day
- 4-8 years: 5 mg per day
- 9-13 years: 8 mg per day
Adolescents and adults:
- Men 14+: 11 mg per day
- Women ages 14-18: 9 mg per day
- Women 19+: 8 mg per day
Be healthy!