Zinc Rich Foods

Zinc is an essential trace element, a structural component of enzymes, proteins, cell receptors, biological membranes, necessary for the complete breakdown of proteins, fats and carbohydrates, the formation of the genetic material of cells, and the metabolism of nucleic acids. Mention of the mineral is first found in the writings of the Swiss alchemist K. M. Paracelsus under the words “zinken”, “zincum”, meaning “scar”. This is due to the fact that zinc metal crystals visually resemble needles. Currently, the trace element is designated under the symbol “Zn” and has 66 minerals. The most common of them are sphalerite, zincite, franklinite. Zinc is present in almost all cells of the body, but it is most concentrated in bone, nervous and muscle tissues (60%).

Impact on the human body

Zinc regulates the activity of more 200 enzyme structures, and also participates in the formation of the most important hormones, neurotransmitters, blood cells, creating favorable conditions for the body cells to function fully.

The biological significance of zinc: improves cognitive functions (attention, memory, mood); normalizes the work of the cerebellum and brain; increases the synthesis and hypoglycemic effect of insulin; increases the protective properties of neutrophils and macrophages, improving the immune status of the body; stabilizes blood sugar levels; regulates fatty acid oxidation reactions; improves visual acuity, taste, sense of smell (together with vitamin A); potentiates the synthesis of digestive enzymes; participates in the processes of hematopoiesis, respiration, decoding of information stored in genes; stimulates the regeneration of new tissues; regulates the activity of enzyme systems; activates bone formation and tissue regeneration; participates in the synthesis of sex hormones, increases the activity of sperm; accelerates the production of its own antibodies and antioxidants; maintains the concentration of tocopherol in the blood, facilitating its absorption; increases libido, increases potency; improves the functional state of the skin, reducing acne, dryness; participates in the mechanisms of formation and decomposition of nucleic acids, protein and carbohydrate structures; accelerates the removal of toxic substances from the body, including excess carbon dioxide; participates in the mechanisms of muscle contractility; normalizes transport “abilities” of hemoglobin; potentiates a decrease in the nonspecific permeability of cell membranes.

In addition, zinc on 30% reduces the toxic effect of heavy metals on the body.

Daily rate

Zinc reserves in the body of adults weighing 70 kilograms are 1,5-3 grams, depending on the age and sex of the person, the presence of concomitant diseases, and the condition of the intestinal mucosa.

Moreover, 98% of the substance is concentrated inside the cellular structures, and 2% in the blood serum. The daily requirement for zinc is:

• for girls up to six months – 2 milligram;
• for boys up to 6 months – 3 milligram;
• for children under 3 years old – 3-4 milligrams;
• for preschoolers from 4 to 8 years – 5 milligrams;
• for teenagers from 9 to 13 years – 8 milligrams;
• for girls from 14 to 18 years – 9 milligrams;
• for boys from 14 to 18 years – 11 milligrams;
• for women from 19 to 50 years – 12 milligrams;
• for men from 19 to 50 years – 15 milligrams;
• for mature males from 50 to 80 years – 13 milligrams;
• for postmenopausal women, from 50 to 70 years – 10 milligrams;
• for pregnant women – 14-15 milligrams;
• for nursing mothers – 17-20 milligrams.

The highest permissible level of zinc intake without any consequences for the body is 25 milligrams. The need for a trace element increases with protein deficiency in the daily menu, excessive sweating, intense exercise, the use of oral contraceptives, mental overload, and diuretics.

Failure and excess

Zinc deficiency, in contrast to overdose, is a common phenomenon that is especially common in people living in regions with depleted soil or an excess of copper ions in water (America, Australia, Russia, Ukraine). Other causes of zinc deficiency:

• poor delivery of an item with food;
• chronic diseases of the kidneys, liver, intestines;
• violation of nutrient absorption, including during vegetarianism;
• sickle cell anemia;
• malignant tumors;
• reduced thyroid function;
• lesion of the pancreas;
• long-term use of corticosteroids, estrogen, diuretics;
• helminthic invasions;
• mechanical injuries, especially extensive burns;
• excessive concentration in the body of heavy metal salts (cadmium, mercury, lead, copper);
• effects of surgery (short bowel syndrome, artificial communication of the ileum and jejunum);
• abuse of alcohol, caffeine.

Symptoms of zinc deficiency is extremely variable, due to the defeat of various organs, tissues and body systems. Signs of micronutrient deficiencies:

• deterioration of the functional state of the hair and nails (alopecia, reduction of pigmentation of individual strands, slower growth of hair, stratification of horny plates);
• decreased body weight;
• skin diseases (dermatitis, eczema, psoriasis, furunculosis, scaly rashes on the body, acne, dry skin, slow wound healing, trophic ulcers);
• neurological disorders (gait and speech changes, hyperactivity, trembling of the extremities, loss of attention, dementia, sleep disturbance, depression, fatigue);
• eye damage (cataract, conjunctivitis, corneal edema);
• loss of smell, taste disorders, the occurrence of oral ulcers;
• decreased immunity (frequent respiratory diseases, allergic reactions);
• growth retardation, delayed puberty in children;
• dyspeptic disorders;
• decrease in insulin concentration in the blood.

A prolonged lack of zinc in the body is fraught with a decrease in the function of the pituitary gland and sex glands, a violation of carbohydrate metabolism, an increased risk of neoplasms, and the occurrence of prostate adenoma. In addition, insufficiency of the mineral in pregnant women, in half of the cases, causes atonic bleeding, the birth of weakened children, the onset of premature or prolonged labor. To eliminate a mild form of trace element deficiency, the daily menu is enriched with natural sources (see paragraph “Food sources of zinc”). A severe form of the disorder is eliminated with the help of pharmacological agents containing a mineral (“Zincteral”, “ZincoVital”, “Zinkita”). However, it is important not to overdo it with dietary supplements, since zinc intake above 150-200 milligrams per day causes an overdose, which is accompanied by gastrointestinal disorders, nausea, vomiting, and headaches.

Food sources

Given that zinc supports the health of the endocrine, immune and nervous systems, it is important to ensure the daily intake of the trace element in the body.

In addition, small amounts of zinc (up to 1 milligrams per 100 grams of product) are found in almost all fruits, vegetables, and berries. Remember, culinary processing of plant foods, including the grinding of cereals, leads to the loss of 50 – 80% mineral.

Interaction with other nutrients

The absorption of organic zinc occurs throughout the intestinal tract, but most is absorbed in the jejunum. Interestingly, the mineral from food of animal origin is better absorbed than from a plant source. This phenomenon is explained by the presence in the second product of phytic acid, which forms insoluble salts with zinc ions. In addition, the degree of assimilation of the element is influenced by some compounds entering the body together with food. Consider the compatibility of zinc and other substances.

1. Organic vitamin A (beta-carotene, carotenoids) increases the bioavailability of zinc.
2. Calcium, lithium and phosphorus ions (in small quantities) enhance the pharmacological properties of the mineral.
3. Zinc and copper “compete” for absorption in the intestines, so “Cu” can cause a deficiency of “Zn”.
4. Cadmium, lead reduce the concentration of compounds in the body, especially when there is a lack of protein in the diet.
5. The simultaneous intake of zinc and calcium, copper, iron, manganese leads to a slowdown in the absorption of the first substance.
6. Trace deficiency exacerbates the symptoms of vitamin E deficiency in the body.
7. Tin slows down zinc absorption.
8. Tetracycline drugs enhance the excretion of trace elements.
9. An additional intake of folic acid against the background of zinc deficiency impairs the absorption of the mineral from food.
10. Aspirin “flushes out” the trace mineral from the body.
11. With the joint use of zinc and iron decreases the absorption of the latter substance.
12. The amino acids cysteine ​​and histidine found in meat, eggs and seafood improve the absorption of the mineral.

To increase the absorption of zinc from food products, especially soybeans, using the processes of natural fermentation or fermentation.

Conclusion

To maintain the health of the immune, reproductive, endocrine and nervous systems, products containing zinc must be present in the daily menu.

Their greatest concentration is observed in oysters, cereals, nuts, beans, berries, fruits. Given that zinc is a part of hormones, enzymes, nerve endings, insufficient intake of an element in the body threatens with menstrual irregularities, overgrowth of the prostate gland, severe manifestation of menopause, decreased immune forces of the body, and toxicosis during pregnancy. Remember, “zinc” products must be included in the diet of expectant mothers without fail, since they ensure the correct development and formation of the fetus.

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