Zinc foods: these are the richest resources!
Zinc is a mineral that is necessary for the proper functioning of the immune system. It is essential for proper wound healing, protein, and DNA synthesis and performs many other body functions.
The human body cannot produce or store zinc, so we must consume sufficient quantities in our diet.
In extreme zinc deficiency, the doctor can also prescribe dietary supplements with zinc, which we should not take without a medical recommendation because excess zinc is also harmful.
In this section, you will determine how to supplement zinc, its daily recommended dose, and what foods are the best source of zinc (including foods suitable for vegetarians and vegans).
We will also briefly talk about the symptoms of zinc deficiency and its function in the body, and you can read more detailed information on this issue in this article.
Foods with zinc
The National Institutes of Health (NIH) lists the following daily suggested doses of zinc:
- men aged 14 and over: 11 milligrams (mg)
- women aged 14 and over: 9 milligrams (mg)
- pregnant women: 11 mg
- breastfeeding women: 12 mg
It is a well-known fact that most zinc is found in oysters. However, most people supplement zinc by consuming poultry or red meat.
Some food manufacturers also add zinc to their products to help pay for zinc’s recommended daily allowance.
Foods that contain the most zinc and are therefore suitable for supplementation include, but are not limited to:
- oysters: 74 mg per serving (85 g)
- beef: 5.3 mg per serving (85 g)
- chicken meat: 2.4 mg per serving (85 g)
- crab: 6.5 mg per serving (85 g)
- pork: 2.9 mg per serving (85 g)
- boiled beans: 2.9 mg per serving (90 g)
- boiled lobster: 3.4 mg per serving (85 g)
Other zinc-rich foods include low-fat yogurts, pumpkin seeds, legumes (in addition to beans, chickpeas), oatmeal, almonds, and cheddar cheese.
These foods contain approximately 1-2 mg of zinc per regular serving.
The best sources of zinc for vegans and vegetarians
Vegans and vegetarians must pay attention to a sufficient supply of nutrients and minerals, as plant origin foods usually contain less vital nutrients and minerals than foods of animal origin, and these nutrients are often less well absorbed.
Vegan and vegetarians are most at risk of vitamin B12, vitamin D, iron, calcium, iodine, and zinc deficiencies.
Food sources of zinc suitable for both vegans and vegetarians include, but are not limited to:
- beans
- yeast
- nuts
- seeds
- cereal sprouts
Unfortunately, plant sources of zinc do not have as good bioavailability as animal sources, which means that the body cannot absorb zinc (and other nutrients) from foods of plant origin and foods of animal origin.
According to research from 2017, vegetarians and vegans should consume up to 50% more zinc than people who also eat animal feed.
This means that vegans and vegetarians should consume approximately 16.5 mg of zinc (men) and 12 mg of zinc (women) each day.
With the doctor’s consent, vegetarians and vegans can also supplement zinc and other minerals and nutrients in the form of food supplements containing zinc, calcium, copper, folic acid, iron, and magnesium this all also help to improve love life or use Vidalista 60 or Fildena 150.
Health effects of zinc
Zinc has an irreplaceable role in the body and, among other things, participates in the following functions of the human body:
- Growth: We need zinc for physical growth and proper development. Zinc deficiency can thus impair growth in children and adolescents.
- The immune systems functioning: the human body needs zinc to make cells of the immune system, especially T lymphocytes. Its deficiency can lead to a deterioration in the functioning of immunity.
- Enzyme function: Zinc plays a crucial role in triggering and activating chemical reactions in the human body. Thanks to these reactions, the body can make better use of folic acid, create new proteins or synthesize DNA.
- Eye health: Zinc is one of the essential nutrients for eye health, and its deficiency can increase the risk of eye diseases such as age-related macular degeneration.
- Wound healing: Zinc is essential for collagen formation, which is necessary for wound healing. Its deficiency can worsen the healing of wounds and skin defects to cure your physical health use Fildena 120 or vigora 100.
Zinc deficiency
According to the National Institutes of Health (NIH), most children and adults have enough zinc, and the elderly suffer from zinc deficiency, mainly due to impaired intestinal absorption of zinc.
Symptoms of zinc deficiency include, but are not limited to:
- deterioration of taste and smell
- loss of appetite
- diarrhea
- hair loss
- impaired immunity
- impotence
- growth slowdown
There is no uncomplicated test to find out if a patient has zinc deficiency. As a guide, zinc levels can be examined from the blood, but the most commonly used test is zinc in the urine.
Therefore, it is necessary to assess individual situations on a case-by-case basis and follow clinical symptoms and other factors.
On the other hand, doctors often encounter zinc overdoses because they take excessive amounts of zinc supplements.
Therefore, you should take zinc supplements only on the advice of a doctor.
On the other hand, you usually don’t have to worry about an overdose of zinc if you eat many foods that contain it.
Symptoms of zinc hold, but are not restricted to:
- loss of appetite
- nausea
- diarrhea
- vomiting
- abdominal cramps and abdominal pain
- headache
Summery
Zinc is found in many different foods.
The bioavailability of zinc is much better from the animal origin than from food of plant origin.
This means that zinc is absorbed much better from animal origin foods, such as oysters or meat, than from foods of plant origin, such as beans, nuts, or oatmeal.
Although zinc deficiency in the all over the word is relatively rare in the general population, we should pay attention to its sufficient supply, especially in pregnancy and old age.
Also, vegetarians and vegans should eat about twice the amount of zinc as the rest of the population, precisely because of the impaired absorption of zinc from plant sources.
The use of zinc supplements is not recommended without a physician’s consent, as zinc overdose can be dangerous.
In contrast, overdoses of zinc from foods are very rare, even if you consume large amounts.
