The human body is a complex device that needs almost the entire periodic table for normal functioning. The body is able to synthesize many substances on its own, but there are also those that need to be obtained from food. Consider where zinc is contained, which plays a critical role in human metabolism.
Zinc deficiency
Zinc is a very important substance, and its deficiency immediately affects human health. First of all, immunity and reproductive function suffer, and wound healing will be complicated. Zinc deficiency in childhood is especially dangerous: it can cause inhibition of growth and puberty. In some cases, it even affects taste and smell.
In addition, it is believed that zinc inhibits the aging process, which means that its lack will accelerate them. That is why it is especially important for women to monitor the balance of this substance. Systematizing the above, we can note the following negative consequences of zinc deficiency:
- frequent infections;
- focal hair loss;
- growth retardation in children;
- irritability and memory loss;
- late puberty;
- loss of appetite, taste and smell;
- impotence in men;
- infertility in women;
- violation of the assimilation of vitamins A, C and E;
- brittle nails;
- poor wound healing;
- the appearance of acne;
- increased cholesterol levels.
A striking external sign of a lack of zinc in the body is the appearance of white spots on the nails. If you notice them, you may need to pay more attention to your diet.
Excess zinc
Remember that you always run the risk of "overdoing" if you put too much on zinc. There is a possibility of harm to your health if you use too many drugs (of course, you are unlikely to face an overdose in the case of consumption of foods rich in zinc). Due to the excess, general poisoning of the body is possible, the inability to absorb nutrients in the intestines and a deficiency of other minerals.
Products containing zinc
Let's consider what zinc contains in order to be able to obtain it in a natural way, without the use of drugs and dietary supplements. In its natural form, it is absorbed much better and does not threaten the body in any way. First of all, it can be found in the products of these 5 groups (in the former there is the most zinc, in the latter it is present in small quantities).
Seeds and nuts
Seeds and nuts are the best natural sources of zinc. Add them to salads, use them as a snack, and you won't get a zinc deficiency. Sesame seeds, pumpkin seeds and sunflower seeds, as well as pine nuts and peanuts stand out in this series.
Low-fat protein foods
Do you like organ meats? They are the ones that harbor a lot of useful substances. There is a lot of zinc in beef tongue, veal, chicken hearts, turkey. Fatty meat products contain little zinc.
Cereals and more
This group contains different products - coarse flour, yeast, and egg yolk. They are united by the average zinc content.
Legumes
Vegetable protein is an excellent source of zinc! In any legume culture, be it peas or lentils, there is always a lot of this valuable substance. By the way, this group includes peanut butter, walnuts and coconut - they do not contain as much zinc as in the products of the second group.
A fish
A sardine lover will never suffer from zinc deficiency, nor will anyone who regularly eat tuna or salmon. These foods contain a little zinc, but consuming them regularly will save you from a deficiency.
Choose your favorite foods from this list and enjoy your zinc replenishment!
Each of us wants to feel healthy and vigorous. Unfortunately, this is not always the case. What does it depend on? To maintain the necessary balance of forces in the body, it is necessary that the elements of the periodic table are present in us in sufficient quantities.
However, in practice, it turns out that various factors - environmental problems, stress, various kinds of life tests - lead to a sharp disruption in the exchange of elements at the cellular level and affect our well-being in general. These losses can be replenished primarily through a balanced diet, since the gastrointestinal tract is the main conductor of life-giving trace elements, including zinc.
Its healing properties were well known even in Ancient Egypt, where it was customary to make ointment from zinc, quickly healing wounds... Nowadays, the role of this trace element in human life is also appreciated, but, as a rule, by doctors. And it is important that all people can join the understanding of what foods with zinc content they need to include in their diet.
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The role of zinc in the human body
The effect of zinc on the human body, its functions
Zinc is rightfully considered elixir of youth... It acts on our body at the cell level, directly participating in the metabolism: this essential trace element is part of all vitamins, enzymes and hormones, in fact, occupying 98% of all our cells.
Its greatest amount can be found in testes, prostate and sperm in men, in leukocytes and erythrocytes.
There is zinc (who would have thought!) In our eyes, or rather in the retina. So the expression "gaze of steel" is not always just a figure of speech.
Zinc is indispensable for the normal functioning of the human body and, of course, the spirit, because "in a healthy body there is a healthy mind." The presence of this trace element in the body provides a person with normal vital functions and good health. On the contrary, its lack can cause a number of serious problems:
- reproductive disorders;
- malfunctions of the immune system;
- allergic reactions;
- dermatitis;
- poor circulation;
- anemia;
- slowing down the healing process;
- inhibition of normal growth, puberty;
- loss of taste and smell;
- loss of hairline;
- for athletes - a decrease in the results obtained;
- in adolescents - a tendency to alcoholism;
- in pregnant women - termination of pregnancy;
- premature birth;
- the birth of weak children with low weight.
Attention! Zinc deficiency can be caused by vigorous physical activity, accompanied by profuse sweating, the consumption of excessive amounts of carbohydrates in food, the use of diuretics.
Interaction of zinc with other trace elements
Zinc crystals
Once in the body, trace elements enter into synthesis with proteins, carbohydrates, vitamins and minerals that come with food, air and water. Micronutrient balance is also affected by toxins coming from outside, medications taken and the state of intestinal microflora. From this, the process of assimilation of trace elements through the skin and mucous membranes is not the same - it increases or slows down.
Thanks to a sufficient amount of protein in our diet, zinc is absorbed better and faster, and an excess of phytates (hardly soluble phytic acid compounds that are part of plant products, for example legumes), iron, calcium, cadmium, copper or lead interferes with absorption - absorption in the gastrointestinal the intestinal tract and the delivery of this trace element to the tissues of the body and its internal organs.
The combination of zinc with vitamin A is very useful: in this case, the effect of the vitamin is enhanced, and together with the blood it is more easily transported to all cells of the body.
Foods containing zinc
What foods does it contain?
We see that the volume of zinc in the body can fluctuate, and therefore the conscious compilation of your menu for every day is a necessary condition. What should you pay attention to?
Vegetable products, according to experts, are not able to fully provide us with the required amount of zinc. Although there are some suitable examples among them (see the table below). And yet the main the emphasis should be on seafood and meat... Using the data in the table, we will understand in more detail what we should choose for our daily diet.
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Names of product positions | The proportion of zinc (1 mg) per 100 g of food consumed |
Meat products |
|
Fried veal liver | |
Beef stew | |
Boiled chicken hearts | |
Fried lamb liver | |
Boiled beef tongue | |
Fried ram kidney | |
Seafood |
|
Boiled eels | |
Buttered anchovies | |
Canned salmon | |
Nuts and dried fruits |
|
Pine nuts | |
Brazilian walnut | |
Peanut | |
Walnut | |
Hazelnut | |
Pistachio nuts | |
Prunes | |
Vegetables and fruits |
|
Kohlrabi | |
Cauliflower | |
Boiled carrots | |
Cereals and legumes, seeds |
|
Wheat bran | |
Poppy seed | |
Sesame seed | |
Pumpkin seeds | |
Sunflower seeds | |
Flax seed | |
Soy flour | |
Soybeans, dry beans | |
Dry lentils | |
Dry peas | |
Wheat flour (coarse) | |
Dry white beans | |
Boiled beans | |
Pasta | |
Cereals | |
Corn | |
Boiled white rice | |
Vegetable, fungal and animal products |
|
Dry yeast | |
Egg yolk | |
Mushroom white | |
Runny (variety - ordinary) | |
Green onion | |
Foods with the highest amounts of zinc
Foods high in zinc
So, most of all zinc is found in cereals and legumes (there are 18 items in the list of products) and in nuts (10 items). However, the record holders for the content of this useful substance in 100 grams of provisions are oysters, which are not without reason considered a delicacy. Boiled eels and wheat bran are also rich in zinc. Meat products are also helpers to the body.
In the well-known debate about which is healthier - dry or compressed yeast, the first type of fungal product may receive an additional advantage, since it contains more zinc, like other minerals and, often found in pharmacies, it is offered to customers on a par with dietary supplements.
Experts also advise to eat more poultry meat, cheese, onions, potatoes, garlic, green vegetables, buckwheat, which also contain zinc. Lentils, soybeans, barley flour, dry cream, celery, asparagus, radish, bread are also useful in this regard. Lemons, oranges, grapefruits, apples, figs, dates, blueberries, raspberries, black currants are good for dessert. Having already received many praises in its honor, green tea can also attract attention with the presence of vital zinc in it.
A wonderful folk remedy for the prevention of zinc deficiency in the human body is an infusion of birch leaves.
The daily amount of zinc for the human body
Children just need to consume zinc with food every day. At the same time, the daily minimum is determined by the number of years the child has turned:
- at the age of six months to 3 years - 3 mg of zinc;
- from 4 to 8 years old - up to 5 mg;
- from 9 to 13 years old - 8 mg.
Also norms depend on gender differences: for girls in the first six months of life, 2 mg of zinc is enough, and for boys - 3 mg. For young people and adults, there are also nuances: for girls and women 14-18 and 19-50 years old, 9 and 12 mg of zinc is enough, for boys and men at the same age - more, 11 and 15 mg each.
After fifty years, these indicators decrease for everyone: for women up to 10 mg, for men - up to 13 mg.
For pregnant women who eat, as they say, "for two", there are indicators: at the age of 18 they are recommended to take 15 mg of zinc, from 19 years - 14 mg. Breastfeeding mothers also consume a huge amount of micronutrients and need additional nutrition. Their norm - up to 18 years old - 15 mg, after 19 - 17 mg.
Attention, these factors must be taken into account!
- Contraceptives significantly reduce the percentage of zinc in your body, compromising your health.
- Zinc can be toxic at doses over 150 mg per day.
- The body requires more zinc when intestinal dysfunction or when using diuretics is used.
- Dairy products slow down the absorption of zinc.
- Caffeine and alcohol practically "drain" zinc from the body, sugar and salt also contribute to this.
- Protein-rich foods such as legumes and nuts have a great impact on your successful absorption of zinc.
- Baking powder used in bread baking and fermented or fermented soy products (tempeh and miso) perform the same function.
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The main signs of a lack of zinc in the body
- brittle nails;
- hair loss;
- whitish spots on the surface of the nails;
- frequent colds;
- long and painful healing of wounds and abrasions;
- impairment of memory and attention;
- distraction;
- lethargy;
- pale skin;
- delayed growth and development of the body.
If you find a number of signs, most likely, there is something wrong with zinc in the body and you need to urgently replenish it!
A well-chosen daily diet will significantly improve your physical and psychological condition. And the checklist below will serve as an additional motivation for choosing zinc-containing products -.
The benefits of zinc for the body
- Stimulates the brain, mental activity.
- It has a positive effect on the action of the genetic apparatus.
- Serves as a connecting thread between the stomach, intestinal mucosa, kidneys, leukocytes.
- Stimulates the work of growth hormones.
- It has a positive effect on bone formation.
- Regulates breathing and restores blood formation.
- Stimulates wound healing.
- Normalizes the work of the nervous system.
- Strengthens and rejuvenates skin, hair, nails.
- Helps the body produce testosterone (male sex hormone)
- Increases potency, stimulates sexual activity.
- Removes cholesterol from the body.
- Participates in the formation of its own antioxidants.
- Taking care of your eyesight.
- Enhances regeneration.
- Reduces allergies.
- Acts as a detoxifier (for alcohol poisoning, for example).
- Prevents infectious diseases.
- Serves for the prevention of fibrosis.
- Neutralizes the toxic effects of heavy metals on the body, reduces the content of lead in tissues.
The benefits of zinc for every person living on earth can hardly be overestimated, but it can be underestimated if you are not attentive enough to your body. Take note of what we have said, and start taking care of your nutrition in a new way... It will certainly improve your quality of life!
Zinc is a metal harmless to the human body, but some of its compounds, such as sulfate and oxide, are toxic. Zinc oxide, at the same time, is a tested therapeutic agent used in the form of ointments and powders.
Recent medical research has shown that this element acts as an antioxidant, which is essential for wound healing and protein synthesis. It is vital for the activity of male hormones, the work of the prostate and the development of the human reproductive organs. That is why everyone should know what foods contain zinc and be able to preserve this element during cooking and be able to identify the symptoms of its deficiency.
Oatmeal with berries is a great source of zinc
More recently, zinc-containing drugs have emerged and are widely used against colds and flu. Zinc preparations can bind to viruses that cause colds (rhinoviruses) and deprive them of their ability to multiply, so that the symptoms of the disease disappear.
Zinc promotes human growth, protects bile and liver from harmful factors and substances, and also ensures the functioning of all senses. This mineral promotes cell division in the following cases: during the development of the embryo, wound healing and malignant formations. This element represents good and evil in one bottle, which is explained by its ability to influence the division and cancer cells that contribute to the development of malignant neoplasms.
All people, without exception, who care about their health, should know which products contain zinc, and must use them daily. From the entire amount of the consumed mineral, only a small part of this element is absorbed with food. That is why you should try every day to consume as much food as possible containing this trace element.
Plant-based sources of zinc
- Vegetables - broccoli, corn, carrots, radishes, cauliflower, spinach, green onions;
- Fruit - avocado;
- Berries - raspberries, blueberries;
- Cereals - rice, wheat, oatmeal;
- Legumes - beans, lentils, peas
- Mushrooms and chocolate;
- Nuts - peanuts, walnuts and pine nuts, coconut;
- Seeds - sunflower and pumpkin, sesame.
Animal sources of zinc
- Meat - beef, turkey, pork, lamb, duck;
- Offal - beef tongue, heart;
- Seafood - oysters;
- Fish - river, sardine, tuna;
- Dairy products - processed cheese.
- Egg yolk.
The main functions of zinc in the body
- Prevents diabetes - due to the element's ability to form compounds with the hormone insulin, which regulates carbohydrate metabolism in the body;
- It is necessary for the formation of bone tissues - with the help of this process, the skeleton is restored in the body of adults and children, the emergence of "porous" structures is prevented;
- Prevents the onset of epilepsy in the human body - this substance is the substance of taurine, the lack of which leads to the onset of the disease;
- Promotes the absorption of vitamin A in the body - zinc preparations are prescribed for the treatment of many diseases (stomach ulcers, anemia, prostate tumors, skin diseases, including burns), it is thanks to this element that vitamin A is released from the liver, which helps to replenish its deficiency in the body;
- Provides quick wound healing - you can use ointments or tablets containing this element, or simply include in the diet foods rich in minerals;
- Affects the mental abilities of a person - there is a connection between the physical and mental abilities of people and the content of the element in their organisms;
- Prevention of the development of rheumatism and arthritis - a diet rich in foods containing zinc helps to stop the development of these diseases, and in some cases allows you to get rid of them;
- Improves hair condition - helps to improve and restore the structure of the hair and scalp, preventing hair loss.
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Daily Zinc Values
The human body contains about 2 grams. zinc, which is used to maintain the necessary processes. In order for the reserves of this mineral not to decrease, it is necessary to include in the diet daily foods rich in this mineral or to take medications if there is a lack of it.
Daily rate for children
- 0-6 months - 2 mg;
- 6-12 months - 3 mg;
- 1-3 years - 4 mg;
- 4-8 years old - 5 mg;
- 8-13 years old - 8 mg;
- From 14 and older - 11 mg.
Daily rate for women
The amount of zinc required for consumption per day varies depending on the age and lifestyle of the person.
- 14-18 years old - 9 mg;
- From 19 and older - 8 mg;
- Pregnancy period - from 12 to 13 mg;
- The lactation period is from 11 to 12 mg.
Daily allowance for men
With increased physical exertion and excessive sweating, the need for zinc increases several times. Alcohol also poses a serious threat to the amount of this mineral in the body.
- From 14 years of age and older - 11 mg.
Lack of zinc in the body
Zinc deficiency can be caused by liver disease, malfunctioning of the thyroid gland, lack of mineral in water, poor absorption. Lack of the element can be caused by the presence of a large use of phytin (found in hemp seeds and oilcakes, as well as in some cereal bran), which "binds" the mineral, making it difficult to assimilate.
An overconsumption of zinc in the body occurs with the following diseases: bronchial cancer, inflammation or cancer of the prostate gland, leukemia. The consumption of milk and calcium supplements helps to reduce the absorption of this mineral by almost half, and alcohol and coffee intensively remove the element from the body.
Effects of zinc deficiency
A number of pathological changes occur from a lack of zinc in the human body, the symptoms of which should be known in order to independently identify the nutritional deficiency of the mineral and eliminate the process that has begun in time by balancing the diet.
The lack of the mineral results in damage to the skin, slowing down the growth of hair and nails. Also, a mineral deficiency causes the following symptoms:
- Gastrointestinal disorders;
- Impaired absorption of nutrients;
- Slow wound healing;
- Hair loss and brittle nails;
- Deterioration and loss of memory;
- The onset of peptic ulcer and diabetes mellitus;
- Anomalies in the development of a child in the presence of zinc deficiency during pregnancy.
From a lack of zinc in the human body, a whole spectrum of neuropsychic and neurological disorders can arise: schizophrenia, epilepsy, multiple sclerosis, acute psychosis, food aversion, dementia, depression and attention deficit disorder.
Treatment of mineral deficiency is carried out with the help of special diets and taking medications in the form of vitamin-mineral complexes. The lack of this element is much more serious than the excess, because it poses a danger to human health.
Excess zinc in the body
An excess of zinc is characterized by the following symptoms: bouts of weakness and nausea. During the period of excess mineral in the human body, there is a violation of the assimilation of other trace elements, especially iron, copper and manganese.
The reasons for the excess of this element are the uncontrolled intake of drugs and dietary supplements containing this mineral.
Preparations containing zinc
Currently, the most popular are zinc preparations in the form of ointments, powder (sulfate, chloride and oxide), as well as solutions for external use. The following drugs are in demand:
- Injection solution - zinc sulfate;
- Eye drops - zinc sulfate 0.25%;
- Monocomponent preparation "Cintrekal" - Polish production, produced in the form of tablets for internal use. Contains 45 mg of the elemental active ingredient - zinc.
One of the most important elements for humans is zinc, which we will talk about today. Without this trace element, bones and muscle tissue will never become full-fledged systems of the body: zinc stimulates cell growth and improves. Red blood cells, leukocytes, male sperm, liver and kidney tissues are saturated with zinc in varying amounts. The body in adults contains up to 3 g of a trace element.
The value of zinc for the body
A deficiency of a useful substance impairs general well-being, undermines and interferes with the normal life of a person as a whole. Regular saturation of all body systems with zinc makes possible such beneficial processes as:
- strengthening the optic nerve;
- enhanced wound regeneration;
- rapid growth and development of bone tissue;
- activation of the cerebral cortex;
- improving thought processes;
- normal functioning of the genitals and reproductive system;
- increased resistance;
- stimulation of the nervous system;
- prevention of development;
- energy source for severe poisoning;
- preventing the development of fibrosis;
- increase in sexual energy and potency;
- rejuvenation of hair, skin and nails.
Zinc deficiency in the body
To once again convince its readers of the indispensability of zinc, MirSovetov provides a complete list of diseases and conditions that arise due to a lack of this substance in the body:
- dysfunction of the reproductive system;
- strong;
- problems with;
- miscarriage;
- decreased immunity;
- allergic reactions;
- delayed development of the reproductive system;
- lack of energy;
- white lines on the nails;
- prolonged tightening of wounds;
- memory problems.
The body can suffer from an insufficient amount of zinc not only because of the lack of food containing zinc. Excessive physical exertion and the abuse of "fast" carbohydrates - white bread, chocolate, potatoes, sweet fruits, jams, and carbonated sugary drinks - often become the reason for the deficiency of an important trace element for health.
Chronic zinc deficiency in a strong half of humanity leads to a decrease in erection, lack of sexual desire, etc. In the female body, zinc is involved in no less important processes: with its participation hormones of the estrogen group appear, the menstrual cycle normalizes, and menopause is tolerated relatively easily.
With a systematic zinc deficiency in humans, tendon reflexes are reduced, the pancreas is reborn, and bone mineralization processes are disrupted.
The body's greatest need for zinc appears in the summer months, when sweat is excreted, as well as while taking birth control pills.
The diet of people practicing vegetarianism must certainly include seafood, since seeds and legumes cannot completely restore the necessary reserves of zinc in the body. If avoiding animal products is an uncompromising position for you, try to include foods in your diet that will help reduce zinc deficiencies in your body. These are cauliflower, radishes, broccoli, carrots, spinach and dried apricots.
Why the body lacks zinc
To replenish zinc reserves in the body, you need to know in which foods the content of a valuable trace element is maximum:
- Oranges, lemons, grapefruits, apples, green vegetables, figs - in these plant products, the concentration of zinc is 0.25 mg per 1 kg of body weight.
- 1 kg of honey contains 0.31 mg of a useful trace element.
- In 1 kg of raspberries, black currants or dates, you can find 2-8 mg of zinc.
- Products such as meat, refined rice, sugar and ordinary beets, milk, asparagus, celery, tomatoes, potatoes, and bread contain up to 8 mg of the valuable substance.
- 8 to 20 mg zinc per kg of body weight is present in garlic, onions, yeast, brown rice, eggs, cereals.
- A fairly high content of zinc (20–50 mg) was found in molasses, rabbit meat, squid, barley and oat flour, lentils, peas and green tea leaves.
- 30–85 mg - this amount of an important trace element contains beef liver.
- The record for the highest zinc content is beaten by sunflower seeds, wheat germ and wheat bran - from 130 to 202 mg!
Please note that the body does not absorb zinc completely, but only 20-30% of the total mass.
Daily requirement for zinc
Each of us has individual requirements for the daily amount of zinc, which are primarily determined by gender and age:
- boys up to six months - 3 mg of zinc per day;
- girls under six months - 2 mg / day;
- children under 3 years old - 3 mg / day;
- children under 8 years old - 5 mg / day;
- adolescents from 13 years old - 8 mg / day;
- guys under 17 - 18 years old - 11 mg / day;
- girls - up to 17-18 years old - 9 mg / day;
- men under 50 years old - 15 mg / day;
- women under 50 years old - 12 mg / day;
- pregnant women under 18 years of age - 15 mg / day;
- pregnant women from 19 years old - 14 mg / day;
- girls under 18 during lactation - 20 mg / day;
- girls from 19 years old during lactation - 17 mg / day.
Features of assimilation of zinc by the body
Speaking about the need for daily replenishment of zinc reserves in the body, it would be wrong to keep silent about the factors that in one way or another affect the quality of assimilation of this trace element.
For example, taking diuretic tablets dramatically increases a person's need for zinc, and dairy products and drinks containing caffeine, salt and sugar completely prevent the body from fully absorbing the trace element.
Protein-rich foods, on the other hand, promote better zinc absorption, so make sure you eat nuts and legumes more often.
For the process of assimilation of zinc, another microelement, copper, serves as a kind of catalyst.
What does an excess of a useful substance lead to
Excessive concern for your health sometimes gives a result that is exactly the opposite of expectations: an excess of zinc in the body is sometimes as dangerous as its deficiency. Nutritionists warn that the daily intake of a trace element should not exceed 150 mg, otherwise poisoning of the body will occur. This means that dietary supplements and vitamins with zinc should be taken with great care.
If you show inattention, zinc oxide from a useful trace element immediately turns into a real poison. Remember the symptoms that occur when the body is intoxicated with zinc:
- sweetish taste in the mouth;
- poor appetite;
- constant thirst;
- increased fatigue;
- cough and chest pain with deep breathing;
- nasal congestion;
- vomiting;
In addition, zinc metabolism disorders, as well as professional activities associated with chemical production, can be the reasons for the excessive accumulation of zinc in the body.
When it comes to proper nutrition, they talk not only about the composition and calorie content of foods, but also about drawing up the right diet, taking into account the health status of a particular person. Ideally, you should discuss your diet with your doctor. The specialist will tell you what, how much and how to eat, so that a person gets just as much nutrients as he needs for good health.
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Zinc plays a critical role in maintaining our health. This trace element is vital for normal metabolism and is found in every cell. He participates in the work of more than 300 cellular enzymes. Most zinc is found in the ovaries, prostate, sperm, as well as the liver, heart and brain.
The main symptoms of zinc deficiency in the body. Well-being and strong immunity are what zinc gives us. If you do not get enough zinc from food, then various unpleasant symptoms may develop.
Signs of a lack of zinc in the body.
Allergic reactions, dermatitis, delayed wound healing;
Decreased immunity, frequent colds;
Reproductive dysfunctions, premature birth, and the birth of weakened children with low weight may be noted;
In adolescents, mental retardation, a tendency to alcoholism, depression may be noted;
Violation of hair growth, deterioration of the condition of nails, skin;
Decreased taste and smell.
Daily intake of zinc.
Children: 1-3 years old - 3 mg per day
4-8 years - up to 5 mg
9-13 years old - 8 mg
Women:
14-18 years old - 9-12mg
19-50 years old - 9-12 mg
Over 50 years - up to 10 mg
Pregnant women - 14 mg per day
Men:
14-18 years old - 11 mg
over 19 years old - 15 mg.
Over 50 years - up to 13 mg
Which foods have the most zinc.
Zinc is found in large quantities in seafood and meat products. There is a lot of zinc in bran, seeds and nuts. But in fruits and vegetables, zinc is not enough. Therefore, vegetarians should definitely include eggs, cheeses or special zinc preparations in their diet.
Thus, the most zinc in oysters is 60 mg per 100 grams.
bran from wheat - 16 mg per 100 grams;
boiled veal liver - 16 mg;
boiled eels - 12 mg;
boiled beef - 9.5 mg;
boiled chicken hearts - 7.3 mg;
Of the available vegetarian products, the most zinc is in pumpkin seeds - 7.5 mg, in sunflower seeds 5.6.
You can find more information on the zinc content in food in our table.
Food table high in zinc per 100 grams
|
Names of product positions |
The proportion of zinc (1 mg) per 100 g of food consumed |
|
Meat products |
|
|
Fried veal liver |
16,0 |
|
Beef stew |
|
|
Boiled chicken hearts |
|
|
Fried lamb liver |
|
|
Boiled beef tongue |
|
|
Fried ram kidney |
|
|
Seafood |
|
|
Oysters |
60,0 |
|
Boiled eels |
12,0 |
|
Buttered anchovies |
|
|
Canned salmon |
|
|
Nuts and dried fruits |
|
|
Pine nuts |
|
|
Pecan |
|
|
Brazilian walnut |
|
|
Peanut |
|
|
Walnut |
|
|
Almond |
|
|
Cashew nuts |
|
|
Coconut |
|
|
Hazelnut |
|
|
Pistachio nuts |
|
|
Dried apricots |
0,75 |
|
Prunes |
0,45 |
|
Vegetables and fruits |
|
|
Kohlrabi |
|
|
Cauliflower |
|
|
Avocado |
|
|
Radish |
|
|
Boiled carrots |
|
|
Cereals and legumes, seeds |
|
|
Wheat bran |
16,0 |
|
Poppy seed |
|
|
Sesame seed |
|
|
Pumpkin seeds |
|
|
Sunflower seeds |
|
|
Flax seed |
|
|
Soy flour |
|
|
Soybeans, dry beans |
|
|
Dry lentils |
|
|
Popcorn |
|
|
Dry peas |
|
|
Wheat flour (coarse) |
|
|
Dry white beans |
|
|
Boiled beans |
|
|
Pasta |
0,55 |
|
Cereals |
|
|
Corn |
|
|
Boiled white rice |
0,45 |
|
Vegetable, fungal and animal products |
|
|
Dry yeast |
|
|
Egg yolk |
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Mushroom white |
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Horseradish |
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Nettle |
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Runny (variety - ordinary) |
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In this article, we will look at 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. People need it for full-fledged protein, fat and carbohydrate breakdown, the formation of genetic cellular material and the metabolism of nucleic acid. Zinc is found 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 also participates in the formation of important hormones, blood cells and neurotransmitters. This element creates favorable conditions for the cells of the body to help them function fully.
The biological significance of this element is as follows:
- Improving cognitive functions (attention, memory, mood).
- Normalization of the cerebellum and brain.
- Increase in the synthesis and hypoglycemic effect of insulin.
- Increasing the protective properties of neutrophils and macrophages.
- Improving the body's immune status.
- Stabilization of sugar levels.
- Regulation of fatty acid oxidation reactions.
- Improvement of visual acuity and taste, 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?
Zinc in food table is simple and understandable to everyone.
Zinc consumption rate
Zinc reserves in adults weighing seventy kilograms range from 1.5 to 3 grams, depending on gender, the presence of concomitant pathologies, intestinal condition, and so on. Moreover, 98 percent of this substance is concentrated within cellular structures, and the rest in the blood serum. The daily requirement of people for zinc is:
- Girls up to six months require 2 milligrams.
- Boys under six months need 3 milligrams.
- Children under three need 3 to 4 milligrams.
- Preschoolers from four to eight years old require 5 milligrams.
- Teens nine to thirteen years old need 8 milligrams.
- Girls from fourteen to eighteen years old need 9 milligrams.
- Boys from fourteen to eighteen years old need 11 milligrams.
- Women between nineteen and fifty require 12 milligrams.
- Men between nineteen and fifty need 15 milligrams.
- Mature males between the ages of fifty and eighty require 13 milligrams.
- Women who are postmenopausal - from fifty to seventy years old, need 10 milligrams.
- Pregnant women need 14 to 15 milligrams.
- Nursing mothers need 17 to 20 milligrams.
What will the table show us? What foods contain zinc and how much? All this is below.
Upper limit
The upper permissible limit for the use of zinc without obtaining 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 taking diuretics. Now let's find out in which products this element is found. We will also consider a table of foods rich in zinc.
Foods that are rich in zinc
Given that zinc supports the health of the immune, endocrine and nervous systems, it is very important to ensure the daily intake of this trace element into your body. Next, let's take a look at foods that are rich in this element.
| The product's name | The amount of zinc per 100 grams of product in milligrams |
| Wheat bran | |
| Beef, lamb | |
| Pumpkin seeds | |
| Pine nuts | |
| Beef tongue | |
| Lentils | |
| Oatmeal and buckwheat porridge | |
| Green onions | |
| Veal liver | |
| Beans, soy | |
| Flax and sunflower seeds | |
| Turkey, duck | |
| Prunes | |
| Carrots, radishes, avocado |
The table of the amount of zinc in products is convenient to use.
In addition, zinc in small amounts (up to about 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 a loss of fifty percent of the mineral.
Consider this when using the zinc rich foods table.
Beneficial effect
In order to maintain the health of the immune system, reproductive and nervous systems, the right 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 greatest concentration is found in oysters, and in addition, in cereals, nuts, legumes, berries and fruits. Considering that this element is included in the composition of hormones, nerve endings and enzymes, its insufficient intake into the body threatens menstruation disorders, 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 should 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 large amounts of zinc. The table below shows a diet rich in selenium.
Foods that are rich in selenium
An element like selenium is delicious, and it is a pleasure to pay attention to the selenium content in your diet. The products that provide it are very diverse. Therefore, if a person does not like, for example, sea fish, then he probably cannot give up 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 pork and calf kidneys.
Animal feed
It should be noted that the amount of zinc and selenium in the meat of the animal is influenced by the food that it was fed with. Enough of these elements and in unpeeled grain crops (much depends on their presence in the soil in which these cereals were grown). Selenium is also present in wholemeal flour and sea salt. Chicken yolks contain not only selenium, but also additional vitamins such as E and K.
Having decided to replenish the smell of selenium with the help of marine life, we must not forget that the content of this trace element decreases during heat treatment. For example, tartare made from freshly caught tuna will bring the maximum benefit.
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 also in black bread.
Also, many are interested in foods rich in copper and zinc. The table is shown below.
Foods that contain copper
Man gets copper from food. It should be said that the content of this element in foods depends on its presence in the soil, and it can increase significantly if the soil is fertilized with copper sulfate. A very high concentration of this element accumulates in the leaves of a plant such as ginseng, even though there was not enough of this metal directly in the soil in which the ginseng grew. In addition, a plant has a high concentration of calcium and iron, but much less titanium, potassium, zinc, manganese, nickel, rubidium and molybdenum. From this it is concluded that ginseng is a wonderful store of most important trace elements and vitamins.
Plants extract no more than four percent of copper from the soil, and humans absorb only about ten percent of this element from food. People do not need special copper therapy. There is enough copper in the foods they eat, and babies have stores of this element in the liver.
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, dysfunction of the respiratory tract and liver. At the same time, the body needs copper in order not to get sick with such diseases. The daily requirement for adults for this element ranges from 1 to 3 milligrams. So 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 attached. It is worth noting that jam cooked in a copper basin completely loses vitamin C, against the background of this, some copper compounds harmful to the human body are quite capable of forming at the same time. You should also be aware that in the production of Swiss cheese, it is put into a tub that contains copper, so that during the oxidation, holes characteristic of this product are formed.
Foods that contain copper include liver, along with crabs, shrimp, lobster, and lobster. It is also found in nuts along with leafy vegetables, peas, beans, wholemeal flour and bread made from it. All of these foods contain copper and molybdenum in the amount required by the body. True, one should not at all overeat them 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 wait for harmful consequences and troubles from oversaturation of the body with copper.
We have looked at foods rich in zinc. The table has also been provided.
Every person needs to know which foods contain a lot of zinc, since the lack of this important substance in the body is quite dangerous and can cause irreparable harm to health. Properly organized nutrition helps to fill the shortage, since products containing this trace element are available to everyone.
In addition, the food route is one of the main ways for this substance to enter the body.
If you eat a lot of foods with zinc, your immune system will be fine, and you are not afraid of hair loss, depression and reproductive disorders.
Benefits for humans
Tsienk controls and influences many processes in the human body. While experiencing a deficiency, a person develops unpleasant, but at the same time, nonspecific symptoms and clinical manifestations. During the diagnostic examination, the doctor is unlikely to suspect a lack of this substance. Therefore, it is best to eat foods that contain this important element in sufficient quantities.
Functions of the element in the human body:
- Activation of many enzyme systems (almost 300 enzymes are known that are activated by zinc ions. If the latter is not enough, then the enzyme has no biological activity).
- Improving cell growth (the effect of the substance on the human body is especially great during the period of intensive growth, namely during pregnancy, in childhood).
- Maintains the stability of the genetic material (the role of zinc in the human body controls the process of nucleic acid division and the subsequent division of the cell nucleus. If genetic breakdowns are found, they are eliminated with the participation of enzyme systems, which include zinc).
- Controls the metabolic transformations of proteins in the body, which are the building blocks of any cell.
- Improves the absorption of tocopherol and retinol. These vitamins are necessary for the normal synthesis of sex hormones, as well as for the normal functioning of the organ of vision.
- Helps hormones bind to their receptors located on the cell membrane or inside the cell. The hormonal role and the effect of zinc on this in the human body is undeniable, since with its deficiency, certain endocrine disorders develop.
- Normalizes the work of the reproductive system. Lack of zinc in the body very often leads to infertility for both men and women. It is associated either with impaired mobility of sperm function, or with impaired ovulation processes.
- Improves the processes of hematopoiesis, influencing the functions of synthesis of factors that activate various sprouts of hematopoietic cells.
- Zinc improves skin condition - it normalizes the sebaceous and sweat glands. Therefore, zinc ointment for acne is often used, especially in adolescence.
- Stimulates the growth of hair and nails, preventing breakage and hair loss.
- Improves the body's immune defense, affecting both the cellular and humoral links of immunity. Zinc for the body is an excellent remedy in the fight against various infectious diseases, especially colds.
- It has an effect on the neutralization of toxic substances that have entered the body from the outside or formed during its activity.
- Improves the functioning of the senses, primarily the function of taste and smell.
With insufficient intake of zinc in the body, serious disturbances in the work of any system in the body develop.
For hair
Zinc has important antioxidant properties that are essential to prevent breakage and hair loss. Thanks to this effect, free radicals are neutralized, which have a detrimental effect on the hair. In addition, it will help you better absorb nutrients, preventing acne from forming.
According to epidemiological studies, it was found that products containing zinc effectively inhibit lipid peroxidation, improve the absorption of essential substances for the growth and development of healthy cells, including those that promote hair growth. Therefore, zinc and selenium are prescribed by dermatologists to combat alopecia (baldness). The effectiveness of this conservative therapy is 30%, in 30 people out of 100 it is possible to achieve activation of hair growth.
Hair is nourished through the hair follicles, to which nutrients are delivered with the blood stream. Here they undergo metabolic transformations that allow them to become available for nutrition. This process is controlled by enzyme systems that include zinc. Therefore, products rich in elements make hair healthier and more beautiful, as well as eliminate cosmetic imperfections - relieve acne and pigmentation on the face.
This trace mineral is also involved in the synthesis of amino acids necessary for normal hair growth and development. The amino acids allow the horny scales that form the hair to adhere tightly to each other, which prevents the hair from splitting along its entire length.
Lack in the body
A deficiency of a trace element in the body can develop as a result of various reasons.
They lead to him:
- Improperly organized nutrition with the formation of rashes and acne on the skin, when the diet is dominated by foods that contain little zinc.
- Various processes of malabsorption, first of all, we are talking about adherence to vegetarian food.
- The period of life when the need for zinc increases. This occurs during pregnancy and childhood, as well as during puberty.
- Pathological processes with a chronic course, in which the organs of the gastrointestinal tract are affected (diseases of the liver, gallbladder, pancreas, etc.).
- Anemia, in which red blood cells are sickle-shaped.
- Diabetes mellitus with impaired absorption in the gastrointestinal tract and impaired blood circulation in the organs.
- Oncological diseases in the body.
- The period after operations, especially abdominal operations.
- Burn disease with massive tissue damage, when a large amount of toxic substances enter the body that disrupt the absorption of zinc in the intestine.
- Taking some medicinal substances that disrupt the absorption of the element or increase its excretion from the body. These substances are corticosteroids, hormonal contraceptives, diuretics.
- Helminthiases - against the background of helminthic invasion, an increased consumption of zinc occurs, therefore, the amount of foods with its high content is increased in the diet, for example, it is recommended to use pumpkin seeds.
As a result of any of these reasons, a deficiency and clinical symptoms of a lack of a substance in the body appear. They are not specific, which complicates the diagnostic search in the presence of other diseases. But if a person is a vegetarian, which predisposes to the development of zinc deficiency, then he must definitely inform the nutritionist about this.
Symptoms of a micronutrient deficiency are manifested as follows:
- Rapid fatigability that cannot be attributed to clearly defined causes
- General weakness
- Irritability
- Nervousness
- Impaired memory
- Insomnia or increased sleepiness
- Increased excitability
- Depressed mood
- Decreased growth rates in childhood
- Sexual impairment
- Delayed sexual development at puberty
- Hair loss
- Loss of hair shine
- Increased fragility of nails
- Skin rashes, acne formation
- Reduced vision
- Reduced immune defenses of the body, manifested by frequent infections
- Impaired carbohydrate metabolism, manifested by diabetes mellitus (therefore, vitamins with zinc are prescribed to all patients with diabetes mellitus)
- Infertility due to decreased sperm motility or impaired ovulation in women
- The ability to prevent teratogenic effects during pregnancy, that is, zinc prevents the development of genetic mutations
- Anemia due to suppression of the growth of red blood cells
- Decreased taste and smell (most people who are zinc deficient say food has become tasteless and unappetizing)
- Losing weight that cannot be explained by other reasons
- Reduced regenerative capacity of tissues, that is, wounds on the body do not heal for a long time
- Nails delaminate, white spots appear on them
- Increases the likelihood of developing prostate adenoma in men
- The risk of various allergic reactions of varying severity increases
- Premature aging, including poor skin condition (many wrinkles appear)
- Large quantities of harmful substances accumulate in the body, which can lead to various pathological processes.
If, during pregnancy, foods with zinc and selenium are practically absent in the diet of the expectant mother, the risk of premature birth and fetal mutations increases. A baby with developmental delay syndrome may also be born.
Excess in the body
An excess of a substance in the body is as dangerous as its lack. Therefore, it is important to observe the daily intake of this substance. The daily requirement for this trace element is 12 mg. If a person consumes foods with Zn in large quantities, then a number of serious clinical manifestations develop:
- Reduced immunity
- Possibility of developing autoimmune diseases
- Pathological processes appear on the skin with a characteristic rash of acne
- Exfoliating nails
- Hair begins to fall out, a section of hair ends appears
- Epigastric pain
- Nausea and vomiting
- Belching
- The content of iron and copper decreases
- The function of the pancreas and liver is impaired
- The secretory activity of the prostate gland decreases.
In food
What foods contain zinc? It is found in both animal and plant foods. There is more element in plant foods, therefore vegetarians are at risk, as they are almost always deficient.
Table
| per 100 g of product | Zinc mg |
|---|---|
| Oysters | 10-25 |
| Yeast | 9.97 |
| Sesame seeds | 7.75 |
| Pumpkin seeds | 7.44 |
| Chicken hearts | 7.3 |
| Peanut | 6.68 |
| Cocoa | 6.37 |
| Sunflower seeds | 5.29 |
| Liver | 5 |
| Beef tongue | 4.8 |
| Cheese | 4.7 |
| Pine nuts | 4.62 |
| Popcorn | 4.13 |
| Turkey meat | 4.28 |
| Brain | 3.5 |
| Yolk | 3.44 |
| Beef | 3.2 |
| Wholemeal flour | 3.11 |
| Sausage | 3 |
| Mutton | 2.8 |
| Walnuts | 2.73 |
| Hen | 2.1 |
| Sardines | 1.4 |
| Beans | 1.38 |
| Lentils | 1.27 |
| River fish | 1.2 |
| Green pea | 1.19 |
| Eggs | 1.1 |
| Peas | 1 |
| Salmon | 0.92 |
| Tuna in oil | 0.9 |
| Boiled mushrooms | 0.87 |
| Spinach | 0.76 |
| Dried apricots | 0.74 |
| Rice | 0.63 |
| Wheat porridge | 0.57 |
| Vermicelli | 0.53 |
| Oatmeal | 0.49 |
| Corn | 0.48 |
| White rice | 0.45 |
| Milk | 0.39 |
| Green onions | 0.39 |
| Broccoli | 0.38 |
| Cauliflower | 0.31 |
| Carrot | 0.3 |
Unlike the generally accepted opinion that vegetables and fruits are rich in various trace elements, they contain little zinc. You should know that the trace element is excreted from the body against the background of excessive consumption of very salty or sweet foods. Therefore, those with a sweet tooth and salty lovers need to increase their diet with foods containing this substance so that the body does not experience a deficiency.
With selenium
Selenium enhances the action of zinc in the body such as:
- Fight free radicals
- Strengthening the immune response
- Fighting autoimmune processes
- Controlling the synthesis of thyroid hormones (hypothyroidism develops with a lack of selenium)
- Selenium is a compound of many enzymes and hormones
- Control over metabolic processes in the body
- Reduces the toxicity of certain chemical elements, such as mercury, cadmium and others.
Selenium can be found in fish and other seafood, whole grains, live brewer's yeast, and other foods. Often these elements are found in the same foods at the same time.
With the modern pace of life, stress cannot be avoided, so it is very important to replenish your diet with foods rich in zinc. Products containing zinc help support the vital functions of our body.
Zinc is necessary for the good functioning of most internal organs, nervous and cardiovascular systems, it participates in the most important metabolic processes, affects the protective functions of the body.
Basically, a person gets the necessary amount of zinc from food. Therefore, it is useful to find out which foods are rich in this mineral and reconsider your diet if necessary.
In fact, having this trace element in sufficient quantities improves well-being. And its lack can lead to disruption of the functioning of organs and systems, because of which a person will feel tired and nervous.
To find a zinc supplement, after registering with the referral link, enter the name "zinc" in the search box on the iHerb website and select the one that suits you. Read customer reviews before ordering.
Let us consider in more detail the benefits of zinc in the body, the symptoms of its deficiency or excess, foods containing zinc in the tables.
Foods containing zinc in large quantities - benefits
It is very important to know which foods contain healthy zinc for humans. After all, the presence of zinc in foods performs many important biological functions. Here are some of the health benefits of zinc:
- Improves. It is a part of most enzymes, participates in the formation and breakdown of proteins, carbohydrates and fats, affects protein metabolism.
- Strengthens the immune system. Responsible for the formation of the body's resistance to infections and colds, influences antibodies to diseases, leukocytes and hormones.
- Participates in the process of hematopoiesis.
- Regulates the process of division, reproduction and growth of cells. Slows down the aging of cells. It is necessary for the growth of the child, as well as for the formation of the reproductive system, the production of sperm and eggs during adolescence.
- Promotes the absorption of vitamin E, is needed for the exchange of vitamin A.
- Removes heavy metals and toxins from the body.
- Improves the condition and growth of hair, nails and skin.
- Accelerates the healing of integumentary tissues, wounds, burns.
- Responsible for the functioning of taste and olfactory receptors.
- Participates in the process of alcohol processing. Therefore, a lack of zinc can contribute to the development of alcoholism.
- It is necessary for the functioning of the endocrine glands, which are responsible for hormonal levels.
Thus, zinc is necessary for the development and functioning of all organs and systems in our body; DNA synthesis cannot do without it.
Zinc deficiency is extremely rare with a well-planned diet. Products containing a lot of zinc fully satisfy its need.
If a person suffers from certain diseases or is exposed to certain negative factors, then the absorption of this microelement decreases.
Foods such as caffeine, alcohol, and dairy will flush out the element, hindering its absorption. Excessive alcohol consumption, long-term use of certain medications (corticosteroids, estrogens, diuretics) cause zinc deficiency.
An excess in the body of lead, cadmium, copper, vegetarianism, a lack of zinc-rich foods in the diet, excessive physical activity and increased sweating also lead to a lack of zinc.
Its deficiency threatens with serious health problems, provoking disruptions in the functioning of organs and body systems.
Symptoms of a micronutrient deficiency include brittle nails, stool disorders (diarrhea), intense hair loss and dandruff, inflammation and cracks in the corners of the lips, decreased sense of smell and taste, as well as appetite. Wounds and scratches do not heal well, fatigue and constant fatigue.
Typical signs that zinc is contained in the body in insufficient quantities:
- Impaired immune system, frequent colds.
- Violation and decrease in blood circulation, anemia.
- Allergic reactions.
- Skin diseases, dermatitis.
- Disorders of the psyche and nervous system, such as multiple sclerosis, epilepsy, schizophrenia, depressive conditions.
- Violation of the menstrual cycle, infertility, the risk of fetal growth retardation and the development of fetal pathologies, premature birth and miscarriage.
- Development of oncological diseases.
- Destruction of the retina, cataracts.
- Decreased concentration, distraction, memory impairment, irritability.
- Rheumatoid arthritis.
Products containing zinc for men
The largest amount of zinc is found in men in the genitals. Therefore, its deficiency leads to the risk of prostate adenoma, impotence and erectile dysfunction in men over 50.
What foods contain zinc - daily requirement
Zinc is best absorbed together with large amounts of vitamin A and proteins. You should also avoid consuming foods containing iron, calcium and lead for better zinc absorption. It is necessary to separate these trace elements in order to increase the level of metabolism in tissues and organs.
Since zinc plays a huge role in the development and growth of the fetus inside the womb, women need higher doses of this element during pregnancy.
In addition, the consumption rate should be increased during active sports, physical exertion, severe stress and mental stress. Thus, the daily intake of zinc in these cases increases by 0.6-1 mg.
An adult's zinc requirement differs by age and gender. The daily rate is:
- babies up to six months: boys need 3-4 mg, girls 2-3 mg;
- babies from one to three years old up to 5 mg per day;
- preschoolers from 4 to 8 years old need 5-8 mg;
- schoolchildren from 8 to 12 years old - 8-10 mg;
- adolescents 13-18 years old: for girls about 9 mg, for boys about 12 mg;
- adult women from 20 to 59 years old need a norm of 12-13 mg, men of this age need 15 mg per day;
- elderly women after 50 years - 10 mg, men at least 13 mg;
- pregnant and lactating mothers need at least 15-17 mg.
What zinc contains
So, first, let's briefly list which foods contain the most zinc. Then a table will be given, which indicates the content of the trace element in milligrams per 100 grams of the product.
What foods contain zinc in the largest amount are animal foods, especially chicken and beef liver, red meat, oysters, shrimp, boiled fish. In oysters, the content exceeds the daily requirement by 4-20 times!
Also among the undisputed leaders are legumes, grains, nuts, wheat bran, dry and pressed yeast, pumpkin seeds, sunflower seeds.
What foods are rich in zinc among fruits and vegetables: green vegetables, garlic, beets, bell peppers, cabbage, onions, carrots, potatoes, radishes, apples, citrus fruits, berries, figs, dates.
The top table lists foods high in zinc. In addition, there are many other foods in which this element is contained in smaller quantities, but they must be present in the diet. These are various fruits and vegetables.
Zinc content in food - table
Causes and effects of zinc poisoning
An excess of zinc is quite rare; food poisoning with zinc is almost impossible. This is possible in the case of uncontrolled intake of zinc-containing drugs, disruptions in the body's metabolism.
It is also dangerous to store and prepare food in galvanized dishes, especially acidic foods. Possible zinc poisoning through the respiratory tract in industrial production and constant stay in an environmentally unfavorable place.
Symptoms of an excess of zinc include vomiting, nausea, dizziness, pain in the abdomen, chest, and muscles, headache, severe sweating and weakness, heart palpitations, convulsions, shortness of breath, and metal taste in the mouth.
Zinc in excess can lead to the development of many pathological processes, for example, to the appearance of autoimmune processes and dysfunction of the immune system, to a deficiency of iron, copper and cadmium, to disorders of the liver, pancreas and prostate glands, deterioration of hair, skin and nails.
If a deficiency or excess of zinc is detected, appropriate measures must be taken urgently. In serious cases, you should see a doctor.
Zinc takes part in enzymatic reactions, stimulates growth processes, helps to remove harmful substances, eliminate metabolic disorders of fats, and improves cardiovascular activity. Products containing zinc are essential for skin and hair.
Benefits for the body
About two hundred enzymes that are involved in the reactions of cell metabolism, growth and division contain zinc. Its intake with food is necessary for healing processes, anti-inflammatory action.
A sufficient amount of zinc in food prevents the formation of free radicals in the body, which destroy the cell membranes. The rendered antioxidant effect slows down the aging process, especially in case of unfavorable ecology.
The element is involved in the formation of the structure of insulin in the pancreas before it enters the bloodstream, helps to normalize glucose levels, and lowers the level, which prevents the formation of atherosclerotic plaques.
Products containing zinc are included in the diet to improve reproductive function, the birth of healthy children, in case of slowing down their growth, to remove harmful substances from the body, provide a general strengthening effect, increase resistance to infections, for the prevention and inflammation of the skin, improve the activity of the cardiovascular system , in the case of poor hair and nail growth, disorders of fat metabolism - with atherosclerosis, overweight,.
The element is especially necessary for the body when daily activities require attentiveness and sharpness, correct color perception (drivers, pilots, athletes).
Daily requirement
Absorption from foods occurs in the small intestine. A significant amount of zinc is contained in sperm, prostate, pituitary gland, retina, liver, pancreas, lymph nodes, hair, skin, bones, as well as the region of the brain that is responsible for memory.
Up to 90% is excreted with feces, up to 10% - with urine, 2% - with sweat.
For men, the intake of zinc is especially important, which is lost during intimacy. Foods high in it help support fertility.
List and table of products containing zinc
Most of the element is found in oysters, brewer's yeast, mushrooms, pumpkin seeds, cocoa.
A significant amount of zinc is found in beef, poultry, liver, kidneys, and egg yolk. It contains vegetable and dairy products - cereals, bread, cheeses, as well as legumes.
| Product (100g) | Zinc content, mg |
|---|---|
| Legumes, mushrooms | |
| Lentils | 5 |
| Beans | 2,8 |
| Mushrooms | 4-10 |
| Cereals | |
| Rye germ | 20,8 |
| Wheat germ | 13 |
| Buckwheat | 6,7 |
| Cereals | 4,4 |
| Wheat flakes | 4 |
| Corn | 2,5 |
| Oats | 2,2 |
| Wheat | 2 |
| Millet | 1,8 |
| Rye | 1 |
| Barley | 1 |
| Milk products | |
| Cheese | 4,9 |
| Cream | 4,1 |
| Fish and seafood | |
| Oysters | 100-400 |
| Shrimp | 2,3 |
| Crab meat | 2,3 |
| Sprats | 1,5 |
| A fish | 1 |
| Meat products, poultry | |
| Liver | 4,3-5,9 |
| Meat | 2,3-3,7 |
| Kidney | 1,9-2,6 |
| Egg yolk | 2,5-4 |
| Turkey | 1,8 |
| Goose | 1,6 |
| Duck | 1,6 |
| Vegetables | |
| Onion | 1,4-8,5 |
| Green pea | 3,8 |
| Broccoli | 0,9 |
| Brussels sprouts | 0,87 |
| Red beetroot | 0,59 |
| Sorrel | 0,5 |
| Spinach | 0,4 |
| Nuts | |
| Pine nuts | 3,2 |
| Nuts | 2,7-3 |
| Sunflower seeds | |
| Pumpkin seeds | 7,4 |
| Sunflower seeds | 5,2 |
| Fruits and berries | |
| Blueberry | 10 |
| Raspberry, blackberry | 0,56 |
| Orange | 0,28 |
| Banana | 0,22 |
| Apple | 0,2 |
| Cherry | 0,18 |
| Other products | |
| Brewer's yeast | 8-30 |
| Cocoa | 3-5 |
Lovers of vegetarian or low-calorie diets should take a multivitamin or supplement to prevent deficiency.
Zinc for men and women
Men lose a few milligrams of the element when they are close, therefore, to prevent or eliminate its shortage, to maintain sexual activity, foods high in zinc are needed. The element is necessarily included in popular diets and potency enhancers.
The intake of zinc-containing products is necessary for the production of the male hormone testosterone, the prostate gland. Deficiency can cause delayed sexual development in adolescents, loss of sperm ability to fertilize an egg (male infertility), decreased potency, increased risk of prostate adenoma.
In women during a deficiency, it can lead to fetal malformation, a decrease in maternal instinct due to a reduced production of sex hormones. The expectant mother gets sick more often, gets tired faster. Lack of zinc can lead to premature birth, the birth of a weak premature baby.
Causes and symptoms of deficiency
Modern research has shown that zinc deficiency is common, especially in women.
Even with the intake of foods rich in zinc, a deficiency can develop with an increase in dietary intake of its antagonist, copper.
Other reasons for a deficiency in the body: a lack of protein in the diet, liver disease, kidney disease, malabsorption in the intestines, chronic, alcohol abuse.
Studies have found that zinc deficiency increases the predisposition to alcoholism in childhood and adolescence.
In women during gestation, the shortage may be due to the transition of a significant amount of the element into the fetus.
Insufficient intake of zinc from food leads to an excess of copper and iron in the body.
In case of zinc deficiency, the intake of increased doses does not bring results, which cannot be released from the liver in order to enter the tissues through the blood and restore the skin.
The following signs can signal a deficiency:
- decrease;
- anemia, allergies;
- hyperactivity;
- deterioration in visual acuity;
- stomatitis, gingivitis, erosion and mucosal ulcers;
- slow wound healing;
- acne, blackheads on the face;
- stratification of nails;
- decrease, frequent colds and infectious diseases, delayed recovery;
- impairment of memory, attention, appetite, taste.
The risk of diabetes, alcoholism increases, the body ages faster.
Excess
Eating foods that contain zinc reduces the amount of copper and iron in the body.
In the form of metal, the element is neutral, its compounds are dangerous.
Poisoning occurs with a daily intake of 150-600 mg of the element. Nausea, weakness, other signs of intoxication.
Changed: 10.02.2019
The human body consists of many substances and trace elements. For normal functioning, it needs to receive the same huge number of different compounds, minerals and nutrients, among which zinc and selenium play a very important role. In most cases, obtaining the necessary elements is carried out with a meal.
What foods are the richest in these chemicals and are they so important for the body? Let's try to figure it out.
What is zinc and what are its benefits for the body
For humans, zinc is a vital trace element. Its beneficial qualities affecting well-being were noticed as far back as Ancient Egypt. Zinc in the human body contains only about 3 grams, which becomes even less with age. But even this small amount is extremely necessary for normal activity. More than half of the zinc content is concentrated in bones and muscles, the rest is in the skin, leukocytes, erythrocytes and sperm.
Zinc is involved in the following processes in the body:
- The production of hormones and the regulation of the work of the glands.
- Synthesis and breakdown of fats, proteins and carbohydrates.
- Strengthening bones, teeth.
- Vitamin A production.
- The work of the adrenal glands, male testes and female ovaries.
- Improving and supporting immunity.
- Productive work of the brain and nerve endings.
- Renewal of skin cells and callogen fibers.
Zinc is actively used to combat various ailments. It helps in getting rid of allergic skin reactions, reduces acne and wrinkles, and regulates the sebaceous glands. This element is often used in the manufacture of cosmetics and medicinal ointments, which contributes to the rapid healing of abrasions, wounds, irritations, and herpes.
Zinc is essential for fighting viruses and bacteria. The chemical is useful for strengthening the body's defenses. It stimulates brain activity, especially memory and attention. And even takes part in the formation of mood, resists overwork and nervous stress, as it takes part in the production of serotonin - the hormone of joy. This substance is responsible for the functioning of almost all senses: vision, smell, touch.
What threatens the lack of zinc in the body and its excess
Disadvantage
The lack of this chemical element in the body will primarily affect the slowdown in growth and weight, since the process of cell division slows down. Zinc deficiency threatens the manifestation of the birth of a dwarf child, mental retardation.
The lack of a substance will immediately manifest itself as a weakening of immunity, as a result of a decrease in resistance to viruses and infections. For women, a lack of zinc causes spontaneous termination of pregnancy, and even infertility, heavy bleeding.
Symptoms of zinc deficiency also include:
Any of these manifestations cannot be ignored, you should immediately go to the hospital.
Excess
Overkill in receiving an element threatens:
Zinc rich foods
It is better to renew the lack of zinc by eating foods that contain this chemical element. The largest amount of it contains (the zinc content is indicated per 1 kg of the product):
- fruits and berries: apples - 0.25 mg, black currants, raspberries - 5 mg;
- citrus fruits: oranges, grapefruits - 0.25 mg;
- honey - 0.31 mg;
- figs, dates - from 2 to 5 mg;
- vegetables: beets, tomatoes, radishes, onions, garlic, celery, asparagus, potatoes - from 2 to 8 mg;
- eggs - 10 mg;
- unpeeled rice - 14 mg;
- yeast –20 mg;
- oat flour, barley flour - 22 mg;
- cocoa, molasses - 30 mg;
- rabbit and chicken meat - 35 mg;
- legumes: peas, beans, lentils - 40 mg;
- green tea - 40 mg;
- nuts - 50 mg;
- squid - 50 mg;
- beef liver, some types of fish - from 30 to 85 mg;
- wheat bran, germinated grains of wheat, pumpkin and sunflower seeds - from 130 to 200 mg.
What is selenium and what are its benefits for the body
Selenium is an integral part of more than 200 enzymes and hormones in the human body, thus regulating the functioning of almost all organs of the body.
The merits of this element for life are in the following manifestations:
- Without it, the thyroid gland cannot function.
- Provides protection as an antioxidant against cancer.
- Supports the immune system.
- Helps to recover the heart muscle after a heart attack.
- Supports reproductive male function, is responsible for testosterone production.
- Maintains normal vision.
- Prevents the development of liver necrosis.
- Neutralizes the harmful effects of tobacco smoke, exhaust gases and heavy metals.
Selenium is involved in the "restoration" of damaged cell membranes. It is able to enhance the effect of drugs in drug treatment and reduce their side effects. A scientific experiment showed that patients who took selenium increased self-esteem, self-confidence, and sociability. And, on the contrary, the feeling of anxiety, fatigue, aggressiveness became less.
What threatens a lack of selenium in the body and its excess
Disadvantage
Selenium is a powerful poison! The body needs only 100 mcg of this chemical per day to fully function.Its lack threatens a person with various violations.
Excess
Both a lack and an excess of selenium have a detrimental effect on the body. If its content 
excess hair loss, brittleness and disease of teeth, nails, gums become inflamed, skin problems occur. The number of diseases of the intestines and stomach is increasing. Diseases of the joints develop sharply.
Selenium-rich foods
The main opponents of selenium are carbohydrates. Therefore, cakes, sweet pastries, soda can destroy this element in the body. If the food contains a lot of carbohydrates, selenium stops being absorbed.
The trace element is practically absent in hot processed foods. During cooking, up to 50% of selenium is lost, during grinding of cereals - up to 70%.
Most of this substance contains:
- rock and sea salt;
- pork and beef liver, tongue, kidneys, heart;
- egg yolk;
- seafood (especially shrimp, lobster, crabs, squid, lobster, herring);
- wheat bran and sprouts;
- corn;
- tomatoes;
- brewer's and baker's yeast;
- mushrooms;
- hazelnut;
- brown rice;
- turkey;
- oatmeal;
- garlic.
Selenium in human breast milk is almost 2 times more than in cow's milk. Recently, more and more often, experts advise paying close attention to garlic. This plant is rich in selenium, in addition, it contains substances that, in cooperation with selenium, can "work wonders."
In no case should you start taking medications containing zinc and selenium on your own. In this case, you need to strictly determine the dosage, which can only be done by a doctor. After all, an overabundance of elements is also fraught with negative consequences, as well as their lack.
They say that in everything you need to know when to stop, but here it is more than relevant.
In terms of the amount of content in the human body, zinc is in second place after iron. In total, the human body contains 2-3 grams of zinc. Its greatest amount is concentrated in the liver, spleen, kidneys, bones and muscles. Other tissues that are high in zinc are the eyes, prostate, sperm, skin, hair, and fingers and toes.
Zinc is found in our body mainly in a state associated with proteins, and we find a small concentration of it in the ionic form. In the body, zinc interacts with about 300 enzymes.
Zinc is involved in many functions of the human body. Let's list the main ones:
- Cell division. Zinc is essential for normal cell division and function.
- The immune system. Zinc is found in α-macroglobulin, an important protein in the human immune system. Zinc is also essential for the normal functioning of the thymus (thymus) gland.
- Development.Zinc is essential for the development of children and for the full maturation of the reproductive organs during adolescence. It is also needed for the production of sperm in men and eggs in women.
- Detoxification of heavy metals.Zinc helps to eliminate certain toxic metals from the body, such as cadmium and lead.
- Other actions.Zinc is very important for the preservation of vision, sense of taste and smell, for the release of insulin, as well as for the absorption and metabolism of vitamin A.
Lack of zinc in the body rarely occurs, but if it occurs, it expresses itself with the following symptoms:
- delayed development;
- lack of appetite;
- long wound healing;
- baldness;
- violation of the sense of taste and smell;
- hypogonadism in men;
- frequent infectious diseases;
- skin problems;
- weakness of vision in the dark;
- white spots on the nails.
On the other hand, excess zinc also gives rise to various (sometimes very serious) problems. Let's call them:
- increased cholesterol;
- decrease in iron absorption;
- decreased absorption of copper;
- intestinal colic;
- vomiting;
- diarrhea;
- renal failure;
- liver damage;
- coma;
- death.
Excessive amounts of zinc tend to supply too much zinc supplements to the body. However, besides nutrition, there are other ways zinc gets into the human body.
High levels of zinc have been observed in patients undergoing hemodialysis procedures. Zinc poisoning (via fumes) can also occur in people working with welding machines.
Zinc-rich foods are mainly of animal origin. Among plant foods, there are also those rich in zinc, but its bioavailability is low - that is, this zinc is not absorbed and used by the body to a satisfactory degree. From the above, it follows that a diet composed of plant foods will not be rich in zinc.
The foods with the highest zinc content include oysters and mussels. To understand how rich these foods are in zinc, let's mention the following: just one oyster can cover almost 70% of an adult's daily zinc requirement.
Foods richest in zinc (mg / 100 g):
- fresh oysters: 45-75;
- mussels: 21;
- wheat germ, bran: 13-16;
- brazil nuts: 7
- red meat: 4.5-8.5;
- cheddar cheese: 4;
- peas: 4;
- hazelnuts: 3.5;
- egg yolk: 3.5;
- sardines: 3.5;
- lentils: 3.1;
- chicken (dark meat): 2.85;
- walnuts: 2.25;
- bran bread: 1.65;
- turkish peas: 1.4
- shrimp: 1.15;
- whole egg: 1.1;
- milk: 0.75.
Newborn
Every person needs to know which foods contain a lot of zinc, since the lack of this important substance in the body is quite dangerous and can cause irreparable harm to health. Properly organized nutrition helps to fill the shortage, since products containing this trace element are available to everyone.
In addition, the food route is one of the main ways for this substance to enter the body.
If you eat a lot of foods with zinc, your immune system will be fine, and you are not afraid of hair loss, depression and reproductive disorders.
Tsienk controls and influences many processes in the human body. While experiencing a deficiency, a person develops unpleasant, but at the same time, nonspecific symptoms and clinical manifestations. During the diagnostic examination, the doctor is unlikely to suspect a lack of this substance. Therefore, it is best to eat foods that contain this important element in sufficient quantities.
Functions of the element in the human body:
- Activation of many enzyme systems (almost 300 enzymes are known that are activated by zinc ions. If the latter is not enough, then the enzyme has no biological activity).
- Improving cell growth (the effect of the substance on the human body is especially great during the period of intensive growth, namely during pregnancy, in childhood).
- Maintains the stability of the genetic material (the role of zinc in the human body controls the process of nucleic acid division and the subsequent division of the cell nucleus. If genetic breakdowns are found, they are eliminated with the participation of enzyme systems, which include zinc).
- Controls the metabolic transformations of proteins in the body, which are the building blocks of any cell.
- Improves the absorption of tocopherol and retinol. These vitamins are necessary for the normal synthesis of sex hormones, as well as for the normal functioning of the organ of vision.
- Helps hormones bind to their receptors located on the cell membrane or inside the cell. The hormonal role and the effect of zinc on this in the human body is undeniable, since with its deficiency, certain endocrine disorders develop.
- Normalizes the work of the reproductive system. Lack of zinc in the body very often leads to infertility for both men and women. It is associated either with impaired mobility of sperm function, or with impaired ovulation processes.
- Improves the processes of hematopoiesis, influencing the functions of synthesis of factors that activate various sprouts of hematopoietic cells.
- Zinc improves skin condition - it normalizes the sebaceous and sweat glands. Therefore, zinc ointment for acne is often used, especially in adolescence.
- Stimulates the growth of hair and nails, preventing breakage and hair loss.
- Improves the body's immune defense, affecting both the cellular and humoral links of immunity. Zinc for the body is an excellent remedy in the fight against various infectious diseases, especially colds.
- It has an effect on the neutralization of toxic substances that have entered the body from the outside or formed during its activity.
- Improves the functioning of the senses, primarily the function of taste and smell.
With insufficient intake of zinc in the body, serious disturbances in the work of any system in the body develop.
For hair
Zinc has important antioxidant properties that are essential to prevent breakage and hair loss. Thanks to this effect, free radicals are neutralized, which have a detrimental effect on the hair. In addition, it will help you better absorb nutrients, preventing acne from forming.
According to epidemiological studies, it was found that products containing zinc effectively inhibit lipid peroxidation, improve the absorption of essential substances for the growth and development of healthy cells, including those that promote hair growth. Therefore, zinc and selenium are prescribed by dermatologists to combat alopecia (baldness). The effectiveness of this conservative therapy is 30%, in 30 people out of 100 it is possible to achieve activation of hair growth.
Hair is nourished through the hair follicles, to which nutrients are delivered with the blood stream. Here they undergo metabolic transformations that allow them to become available for nutrition. This process is controlled by enzyme systems that include zinc. Therefore, products rich in elements make hair healthier and more beautiful, as well as eliminate cosmetic imperfections - relieve acne and pigmentation on the face.
This trace mineral is also involved in the synthesis of amino acids necessary for normal hair growth and development. The amino acids allow the horny scales that form the hair to adhere tightly to each other, which prevents the hair from splitting along its entire length.
Lack in the body
A deficiency of a trace element in the body can develop as a result of various reasons.
They lead to him:
- Improperly organized nutrition with the formation of rashes and acne on the skin, when the diet is dominated by foods that contain little zinc.
- Various processes of malabsorption, first of all, we are talking about adherence to vegetarian food.
- The period of life when the need for zinc increases. This occurs during pregnancy and childhood, as well as during puberty.
- Pathological processes with a chronic course, in which the organs of the gastrointestinal tract are affected (diseases of the liver, gallbladder, pancreas, etc.).
- Anemia, in which red blood cells are sickle-shaped.
- Diabetes mellitus with impaired absorption in the gastrointestinal tract and impaired blood circulation in the organs.
- Oncological diseases in the body.
- The period after operations, especially abdominal operations.
- Burn disease with massive tissue damage, when a large amount of toxic substances enter the body that disrupt the absorption of zinc in the intestine.
- Taking some medicinal substances that disrupt the absorption of the element or increase its excretion from the body. These substances are corticosteroids, hormonal contraceptives, diuretics.
- Helminthiases - against the background of helminthic invasion, an increased consumption of zinc occurs, therefore, the amount of foods with its high content is increased in the diet, for example, it is recommended to use pumpkin seeds.
As a result of any of these reasons, a deficiency and clinical symptoms of a lack of a substance in the body appear. They are not specific, which complicates the diagnostic search in the presence of other diseases. But if a person is a vegetarian, which predisposes to the development of zinc deficiency, then he must definitely inform the nutritionist about this.
Symptoms of a micronutrient deficiency are manifested as follows:
- Rapid fatigability that cannot be attributed to clearly defined causes
- General weakness
- Irritability
- Nervousness
- Impaired memory
- Insomnia or increased sleepiness
- Increased excitability
- Depressed mood
- Decreased growth rates in childhood
- Sexual impairment
- Delayed sexual development at puberty
- Hair loss
- Loss of hair shine
- Increased fragility of nails
- Skin rashes, acne formation
- Reduced vision
- Reduced immune defenses of the body, manifested by frequent infections
- Impaired carbohydrate metabolism, manifested by diabetes mellitus (therefore, vitamins with zinc are prescribed to all patients with diabetes mellitus)
- Infertility due to decreased sperm motility or impaired ovulation in women
- The ability to prevent teratogenic effects during pregnancy, that is, zinc prevents the development of genetic mutations
- Anemia due to suppression of the growth of red blood cells
- Decreased taste and smell (most people who are zinc deficient say food has become tasteless and unappetizing)
- Losing weight that cannot be explained by other reasons
- Reduced regenerative capacity of tissues, that is, wounds on the body do not heal for a long time
- Nails delaminate, white spots appear on them
- Increases the likelihood of developing prostate adenoma in men
- The risk of various allergic reactions of varying severity increases
- Premature aging, including poor skin condition (many wrinkles appear)
- Large quantities of harmful substances accumulate in the body, which can lead to various pathological processes.
If, during pregnancy, foods with zinc and selenium are practically absent in the diet of the expectant mother, the risk of premature birth and fetal mutations increases. A baby with developmental delay syndrome may also be born.
Excess in the body
An excess of a substance in the body is as dangerous as its lack. Therefore, it is important to observe the daily intake of this substance. The daily requirement for this trace element is 12 mg. If a person consumes foods with Zn in large quantities, then a number of serious clinical manifestations develop:
- Reduced immunity
- Possibility of developing autoimmune diseases
- Pathological processes appear on the skin with a characteristic rash of acne
- Exfoliating nails
- Hair begins to fall out, a section of hair ends appears
- Epigastric pain
- Nausea and vomiting
- Belching
- The content of iron and copper decreases
- The function of the pancreas and liver is impaired
- The secretory activity of the prostate gland decreases.
In food
What foods contain zinc? It is found in both animal and plant foods. There is more element in plant foods, therefore vegetarians are at risk, as they are almost always deficient.
Table
| per 100 g of product | Zinc mg |
|---|---|
| Oysters | 10-25 |
| Yeast | 9.97 |
| Sesame seeds | 7.75 |
| Pumpkin seeds | 7.44 |
| Chicken hearts | 7.3 |
| Peanut | 6.68 |
| Cocoa | 6.37 |
| Sunflower seeds | 5.29 |
| Liver | 5 |
| Beef tongue | 4.8 |
| Cheese | 4.7 |
| Pine nuts | 4.62 |
| Popcorn | 4.13 |
| Turkey meat | 4.28 |
| Brain | 3.5 |
| Yolk | 3.44 |
| Beef | 3.2 |
| Wholemeal flour | 3.11 |
| Sausage | 3 |
| Mutton | 2.8 |
| Walnuts | 2.73 |
| Hen | 2.1 |
| Sardines | 1.4 |
| Beans | 1.38 |
| Lentils | 1.27 |
| River fish | 1.2 |
| Green pea | 1.19 |
| Eggs | 1.1 |
| Peas | 1 |
| Salmon | 0.92 |
| Tuna in oil | 0.9 |
| Boiled mushrooms | 0.87 |
| Spinach | 0.76 |
| Dried apricots | 0.74 |
| Rice | 0.63 |
| Wheat porridge | 0.57 |
| Vermicelli | 0.53 |
| Oatmeal | 0.49 |
| Corn | 0.48 |
| White rice | 0.45 |
| Milk | 0.39 |
| Green onions | 0.39 |
| Broccoli | 0.38 |
| Cauliflower | 0.31 |
| Carrot | 0.3 |
Unlike the generally accepted opinion that vegetables and fruits are rich in various trace elements, they contain little zinc. You should know that the trace element is excreted from the body against the background of excessive consumption of very salty or sweet foods. Therefore, those with a sweet tooth and salty lovers need to increase their diet with foods containing this substance so that the body does not experience a deficiency.
With selenium
Selenium enhances the action of zinc in the body such as:
- Fight free radicals
- Strengthening the immune response
- Fighting autoimmune processes
- Controlling the synthesis of thyroid hormones (hypothyroidism develops with a lack of selenium)
- Selenium is a compound of many enzymes and hormones
- Control over metabolic processes in the body
- Reduces the toxicity of certain chemical elements, such as mercury, cadmium and others.
Selenium can be found in fish and other seafood, whole grains, live brewer's yeast, and other foods. Often these elements are found in the same foods at the same time.
If selenium is not supplied enough with food, then a deficiency and the following symptoms appear:
- Skin lesions
- Weak immunity
- Frequent infections
- Breakage and hair loss
- Loss of hair elasticity
- Brittle nails and their delamination
- Lack of liver function
- Infertility in men associated with low sperm motility
- Delayed physical development of children.