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Zinc is an important microelement which participates in the metabolism, affects the immune system, reveals antioxidant properties. Zinc deficiency causes problems with mucosa, skin, nails, hair, teeth and gastrointestinal tract. Zinc is best absorbed in combination with vitamins E and B6. The caffeine and tannin contained in coffee and tea reduce the absorption of zinc.
PROPER NUTRITION: where to start
Why do you need zinc in the body:
- for metabolic processes in bone, connective and muscle tissue
- for healthy hair, skin, nails
- for the regulation of blood sugar levels
- for vision, taste and smell
- for the normalization of reproductive function
- to stabilize the functioning of the nervous system
- to support the acid-alkaline balance
- to accelerate cell regeneration
- to protect against free radicals
To eliminate micronutrient deficiencies in the body, you must daily consume at least 12-15 mg of zinc with food or vitamin supplements. Increased consumption of the trace mineral shown pregnant, breastfeeding women, vegetarians and athletes, in which the zinc is quickly consumed for the needs of metabolism.
Top 10 zinc-rich foods
We offer you the top 10 foods of plant and animal origin with a high content of zinc, which must be present in the diet. The highest amount of zinc contained in the seeds and nuts, and lowest in dairy products and vegetables.
1. Pumpkin seeds
Pumpkin is a seasonal product with a specific taste that not everyone likes, despite the nutritional composition and health benefits. But pumpkin seeds can be eaten all year round, plus they are not only nutritious, but also useful. In the “super” pumpkin seeds turns a healthy oil, of which almost 50% in the seeds. The remaining 50% is divided between protein and dietary fiber. Pumpkin seeds improve the condition of skin and hair, they are recommended in case of serious skin diseases. In addition, seeds have anti-parasitic and detoxification properties.
In 100 g of raw pumpkin seeds contains 7.4 mg of zinc, which corresponds to 60% of the daily value. In pumpkin seed lot of oil, which makes them high calorie. For this reason, it is impossible to use pumpkin seeds in amounts greater than 30 g a day. It is preferable to combine the seeds with other foods rich in zinc to ensure a healthy intake of trace element in the body.
Pumpkin seeds are foods rich in zinc. Also contain vitamins b, E, K, C, as well as, sodium, potassium, calcium, manganese, magnesium and phosphorus.
2. Pine nuts
One of the most useful, but expensive nuts. This is due to the complexity of their extraction, which is involved only manual labor. Pine nuts obtained from the cones of the Siberian cedar pine, which is considered a national treasure of Siberia. The nuts lots of vitamins and proteins that are easily digested, and cellulose. The pine nuts a lot of oleic acid, tryptophan, and high amounts of vitamins and minerals.
Essential fatty acids contained in the oil of pine nuts, is essential for the normal functioning of the body, and oleic prevents atherosclerosis. Thanks to the amino acid tryptophan nuts help to get rid of insomnia. Pine nuts help to solve problems with skin, hair, strengthens the cardiovascular system beneficial effect on the nervous system and the gastrointestinal tract.
Pine nuts contain healthy vitamins B6, B12, E, PP and minerals: manganese, potassium, magnesium, phosphorus, copper, which improve the immune system, are involved in the metabolism and possess antioxidant properties. In pine nuts contains nearly the maximum percentage of zinc of 6.45 mg / 100 g of product, which provides 54% of daily requirement. Pine nuts are foods high in calories, and therefore should be cautious to enter them in your daily diet.
3. Cheese
In dairy products zinc not so much, but this does not apply to most varieties of hard cheeses. In Dutch, Swiss, Cheddar, Gouda, Roquefort noble and ordinary Russian cheese contains zinc in an amount of from 3.5 to 5 mg per 100 g. It covers from 30 to 40% of the daily value of the mineral. The largest amount of zinc is in Dutch, Swiss and Cheddar, the lowest in the Russian and Roquefort.
Cheese is useful for the body because it is quickly absorbed and has a unique vitamin and mineral composition. Protein cheese is one of the easiest to assimilate human its amino acid composition as close to human. Cheese contains vitamins B1, B2, B12, A, D, C, PP, E and minerals phosphorus, potassium, calcium, zinc, among which the most calcium, good for teeth and bones. Cheese improves sleep, restores the balance of calcium, improves immunity and skin condition, hair, nails, improves performance, and relieves depression.
Lack of cheese is considered to be its calorie content and high in animal fat in the composition. But in moderate doses cheese can be used in the daily diet.
4. Buckwheat
Buckwheat is not by chance regularly ranked in the top foods for athletes. Buckwheat has many useful properties, which are due to its unique vitamin and mineral composition. It contains the largest number of trace elements compared to other cereals, including zinc, which is in the buckwheat of 2.77 mg / 100 g provides 23% daily value.
Carbohydrates from buckwheat are digested slowly and proteins quickly, which makes cereal perfect option for dinner or lunch. In buckwheat a lot of iron, making it useful for those who have low hemoglobin. Buckwheat also improves the condition of blood vessels, removes from the body excess water, beneficial effect on the nervous system.
Its beneficial properties are due to the b vitamins, PP, P, E, C, minerals calcium, phosphorus, potassium, copper, boron, cobalt, iodine, iron, and zinc. It contains even indispensable to human fatty acid omega-3.
The buckwheat has virtually no drawbacks, because the low calorie content allows you to use it every day, and slow carbs for a long time leave a feeling of satiety.
5. Almonds
Despite the fact that almonds are frequently considered to nuts, by origin he is a stone. The almond is the core of seeds of exotic plants, similar to a plum. In almonds most memorable and valuable are bitter taste and aroma, which is caused by the highly concentrated chemical composition with a large amount of nutrients.
100 g almonds is a double dose of vitamin E, a powerful antioxidant, affecting the regeneration of cells. Almond purifies the blood, helps eliminate toxins, has a beneficial effect on the kidneys and liver. It acts as a mild analgesic and relieves muscle cramps, because it contains a lot of magnesium. In addition, almond improves sleep, increases efficiency and concentration, and tmay also be useful for those who have problems with respiratory system.
Almonds contains almost all vitamins B3, B6, B2, B1, A, C, E and many minerals: potassium, calcium, magnesium, phosphorus, sodium, iodine, iron, selenium, copper, sulfur, fluorine, manganese and zinc. Zinc in almonds of 2.12 g per 100 g, which corresponds to 18% of the daily requirement. Almonds, like all seeds are high in calories due to the fats in composition, so it is recommended to use sparingly in the diet.
6. Oatmeal
Cereal “Hercules” oatmeal and grain are equally good in order to saturate the body with zinc and other minerals. Oatmeal has a positive effect on the skin and hair and increases the body’s immune defenses. In the rump prevail slow carbohydrates, which saturate for a long time and normalize blood sugar. Oatmeal improves skin condition due to the large number of zinc – 2,68 mg / 100 g, which is 22% of the daily value.
In oatmeal and cereals contains many essential amino acids, among which the leaders are tryptophan and threonine is essential for the metabolism of a person. Oats also contains dietary fiber, which is needed for normal work of the gastrointestinal tract, easily digestible proteins, and antioxidants. Also oatmeal is rich in vitamins and minerals: silicon, manganese, copper, phosphorus, iron, magnesium and zinc. Oatmeal can be eaten every day, as it has low calorie and great for Breakfast.
7. Chicken eggs
Among the animal products with a high content of zinc it is necessary to mark the eggs – or rather egg yolk. Given the low caloric value of protein is not necessary to separate it from the yolk. In General, the chicken egg contains protein that is easy usvojena by alpha-amino acid composition and a variety of vitamins and minerals, including fatty acid omega-3. Eggs is useful for preserving muscle mass, strengthening bones, maintaining the health of brain, reduce the pressure. This is a great option for Breakfast and dinner.
In the yolk of chicken eggs is 3.1 mg per 100 g of zinc, which corresponds to 26% of the daily value. Also in a whole egg contain vitamins and minerals, as A (almost daily), D, B4, B5, N, E, PP, calcium, phosphorus, iron, iodine, copper, sulphur, chromium and others in small quantities. Due to the moderate calorie product is daily, not exceeding the rate of 1-2 eggs per day.
8. Beans
Bean protein is equal to meat, making it an ideal product for power athletes-vegetarians. Beans reduces excess water in the body, positively affects the GI tract, liver, kidney, blood and nervous system. Due to amino acid composition it is useful for sleep problems, anxiety disorders, depression. Known anticarcinogenic properties of beans, as well as its ability to positively affect the genitourinary system.
In beans high in fiber, b vitamins, C, zinc, iron, chlorine, sulfur, phosphorus, potassium, sodium, calcium, magnesium. Given the low calorie content of all types of beans, it can be used in daily diet, especially for vegetarians. The-vegetarians are sufficient 500 g of beans in a week in soups, salads or stews. The most valuable number of trace elements considered to be red beans.
Beans are useful not only in the content of zinc, which in it of 3.21 mg per 100 g, which provides 27% of daily value, but vitamins, minerals and other nutrients in the composition.
9. Beef
Among animals foods rich in zinc beef leads the way in non-vegetarian category. In addition to vitamins and minerals, the most valuable in beef – protein, amino acid composition which most closely approximates to natural human. Protein from beef is completely absorbed and is for the construction of muscles, bones and connective tissue, which is important for athletes and people engaged in physical labor.
Beef is high in iron, magnesium, potassium, calcium, sodium, phosphorus, zinc, which are necessary for the operation of all body systems including the nervous and the gastrointestinal tract. Vitamin B12 is unique, which is present only in foods of animal origin and its deficiency is common in vegetarians. Also in the beef is present B6, PP and other vitamins necessary for human health.
100 grams of meat have of 3.24 mg of zinc, which provides 27% of daily value. The low energy value of low-fat beef allows to include it in diet diet.
10. Shrimp
Shrimp strengthens muscles and bones thanks to the calcium, magnesium and phosphorus in the composition. They are good for the heart and blood vessels, since they include antioxidant astaxanthin, iron, vitamins A and B12. Shrimp are good for vision, health of the urogenital system, thyroid, skin, immunity, brain and nervous system. They have a large number of b vitamins, E, A, selenium, iron, phosphorus, copper, zinc and sodium. Shrimp are low in calories, making them acceptable for dietary intake.
Unlike other seafood, prawns contain a sufficient amount of zinc to include in the weekly diet. 100 g shrimp contains 2.1 mg of zinc, which covers the rate of 18%. Also shrimp useful omega fatty acids, iodine and antioxidants.
See also:
- Top 10 foods high in magnesium
- Top 10 foods high in iodine content
- Top 10 foods high in potassium
- Top 10 foods high in vitamin A