Zinc in food. what foods contain zinc

Zinc - one of the elements of the chemical periodic table, which is located in the body of each of us. Its only a few grams, but, despite such a small amount, this mineral substance is indispensable for our body. Most of all it is located in the muscles and bones, and it is responsible for many important processes in our body.

Without zinc impossible the proper functioning of a single cell in the body. It supports the proper functioning of leukocytes, hormones and antibodies, which directly affects the state of the immune system. That is why the resistance of the organism to various infections directly depends on zinc.

The daily need for zinc ranges from 12 to 20 mg.

What is body zinc for?

  • Zinc is responsible, first of all, for metabolism, participating in the creation and splitting of such important elements as proteins, fats and carbohydrates.
  • For a child's body, zinc is even more necessary, since it is responsible for its full development. At a young age, zinc helps cell division, and in adolescence it is responsible for the formation of the reproductive system of the child, participating in the development of sex hormones.
  • Zinc helps to cleanse the body of toxins, such as harmful heavy metals and lead.
  • It is equally important for the normal condition of the skin and hair.
  • Zinc contributes to the rapid healing of wounds and is part of insulin, which is responsible for regulating blood sugar levels. It is necessary for the body to create proteins and genetic material.
  • Zinc is responsible for the proper development and growth of the fetus. and for human reproductive functions.

The effects of zinc deficiency in the body

  • Lack of zinc in the body manifested as the occurrence of neuropsychiatric disorders, up to multiple sclerosis, epilepsy, or even schizophrenia.
  • During pregnancy, zinc is especially necessary, as it is responsible for the correct course of pregnancy and the formation of the fetus. Its shortage can be the cause of many complications from a delay in the growth of the fetus, difficult delivery and even miscarriage.
  • If the boys do not get enough zinc, they can be delayed.
  • Inadequate zinc intake during adolescence may subsequently cause a predisposition to alcoholism.
  • With a shortage of zinc in men older than 50, prostate adenoma can develop; it is when taking drugs that contain zinc that the symptoms of this disease begin to disappear.
  • Lack of zinc in our body can trigger the onset of diabetes in the future. That is why zinc is so important in our food.
  • Some of the symptoms of zinc deficiency in the body are growth retardation, lack of appetite, poor wound healing, reduced immunity in the fight against infections, dry and rough skin.

How much zinc is needed per day?

  • For adult males, the daily requirement for zinc is 15 mg. The same need arises in future mothers.
  • For adult women, zinc needs 12 mg per day.
  • For children, the daily need for zinc is 12 mg.
  • Most zinc per day is necessary for lactating mothers from 16 to 19 mg.

Here, too, it is important to know the measure, as a shortage and too much zinc is undesirable. It can prevent the assimilation of an equally important trace element for our body - copper. So that you are not mistaken with the amount of the daily norm, refer to the tables, which indicate the amount of zinc contained in certain products.

What foods contain zinc?

Zinc is rich in animal products.. Much less zinc in plant products, and zinc, which is part of them, is worse absorbed by our body.

Most zinc is found in seafood, especially in oysters. By eating 1 oyster per day, a person receives 65% of the required zinc per day for an adult. Much zinc is found in wheat germ and bran. Lamb and beef also contain zinc.

Zinc is also found in representatives of leguminous crops: lentils and peas, which is especially important for those who adhere to vegetarianism and raw food.

The amount of zinc in 100 g of various products

  • Oysters contain from 100 to 400 mg of zinc.
  • Brewer's yeast and wheat sprouts contain from 8 to 30 mg.
  • Pumpkin seeds, mushrooms and blueberries contain 10 mg of zinc.
  • Oats and oatmeal contain from 4.5 to 7.6 mg of zinc, and onions from 1.4 to 8.5 mg.
  • In sunflower seeds and lentils - 5 mg, and buckwheat - 1.5 mg.
  • In soy, cheese - 5 mg.
  • Wheat and dry cream of zinc contains 4.1 mg, while cocoa and green peas contain 3.5 mg.
  • In meat, egg yolk, rye, pasta with eggs, nuts and corn - 3 mg.
  • In the meat of most fish - zinc 1 mg.
  • Milk, rice, asparagus, celery, potatoes, radish and bread contain from 0.2 to 0.8 mg.
  • Apple, lemon, orange, grapefruit, figs, green vegetables - 0.25 mg.
  • In black currant, dates, garlic, rice, egg and raspberry - 0.4 mg.
  • Barley flour, green tea and yeast contain from 2 to 5 mg of zinc.

Zinc is one of the many elements that is present in the human body. Despite his small amount and daily rate, he is responsible for many important processes. And in the diet of pregnant women should be simply mandatory, as it is responsible for the proper development of the fetus and the future baby.

To preserve health, prevent the occurrence of problems with the nervous system, each table should contain products that contain zinc. It is contained in a variety of products that are suitable for adherents of any kind of food, so each of us can maintain our health and the health of our loved ones.

Especially for womeninahomeoffice.com.ru- Yuliya

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