Foods rich in zinc. Zinc is the source of life in food

Everyone wants to be beautiful and feel healthy. Often, considerable efforts are made for this: sports, a full diet, vitamin complexes. However, it is not always possible to see a noticeable result, because if the body lacks some trace element, it will not function fully.

In today's article we want to talk about one of these elements. We will talk about zinc and its important role in the body.

It is especially useful for men to know about the properties of zinc, in which products to look for it and what is its daily norm for the male body. Since this important information will help not only improve health, but also increase and strengthen potency.

Zinc in the body and its key functions

Key functions of zinc:

Normalizes the functioning of the prostate;

Promotes the production of sperm and testosterone;

Improves the absorption of vitamin E;

Significantly improves the condition of the skin, nails and hair;

Removes acne and prevents the appearance of new rashes;

Participates in hematopoiesis.

Zinc in various foods

Oysters - 16 - 20;

Beef liver - 16;

Eel - 12;

Beef - 9;

Chicken hearts - 7.3;

Lamb - 5.9;

Beef tongue - 5;

Egg yolk - 3.9;

Anchovies -3.5;

Hard cheese - 3.4;

Salmon - 0.9;

Products of plant origin (number of milligrams per 100 grams of product):

Wheat bran - 16;

Pumpkin seeds - 10;

Sesame - 7;

Peanuts - 6.6;

Cocoa (powder) - 6.5;

Sunflower seeds - 5.2;

Pine nuts - 4.3;

Oats - 4;

Soybeans - 3;

Rice - 1.

daily requirement for zinc

Important nuances!

Birth control pills greatly reduce the level of zinc in the body, so this method of contraception can be harmful to your partner if her body needs this substance.

Many dairy products impair zinc absorption.

Zinc deficiency. Symptoms and consequences

The main symptoms of zinc deficiency are:

Inflammation on the skin and acne;

Increased appetite;

Fast fatiguability;

Irritability;

memory impairment;

White spots on the nails;

Hair breakage.

What to do?

Excess zinc. Symptoms and consequences

Symptoms of excess zinc:

Nausea;

Stomach upset;

Headache;

Metallic taste in the mouth.

What to do?

Zinc, like many trace elements, is necessary for every person. Without it, the good condition of the skin, hair and nails, as well as the full functioning of the body, is impossible. The main thing is not to forget that zinc should enter the body in moderation, then it will not harm you, but will only bring benefits.

One of the most important minerals in the human body is zinc, especially when it comes to men. It has been scientifically established that zinc is an important building material of the hormonal system; without it, it is impossible to develop an optimal level of testosterone. In this regard, problems in the genital area may develop, for example, decreased libido, reproductive dysfunction and impotence.

To prevent deficiency, you need to make a diet that should include daily products containing zinc for men. This mineral is also indispensable in the formation of the skeletal system, the functioning of the nervous system, and The main beneficial properties of zinc are anti-inflammatory and healing effects..

List of products containing zinc

To meet the body's need for zinc, you need to consume 15-20 mg of this mineral daily with food. More accurate doses can be calculated according to the person's weight category. For most men, the easiest way to prevent deficiency is to go to the pharmacy and buy zinc supplements. In fact, not every tool guarantees the absorption of the mineral, which cannot be said about food.

The following available foods for humans are rich in zinc:

• infusion on birch buds;
• vegetable products - beets, radishes, tomatoes, cabbage, garlic;
• fruits and berries - blueberries, oranges, raspberries;
• seafood - mussels, oysters, shrimps and squids, eels, kelp.

Not everyone knows that for the excellent absorption of zinc, another important element is needed - selenium. There are a number of food products whose chemical composition boasts such a "tandem" - lentils, all types of eggs, all types of nuts, as well as cauliflower. But most of all zinc is found in wheat bran, as well as bread with wholemeal flour.

For reference! Useful for people with severe zinc deficiency will be sunflower seeds, pumpkin, sesame seeds, chicken hearts, lean beef and pork, lean river fish, prunes, cow's milk, rice and oatmeal porridge, mushrooms and much more.

What is worth remembering?

First, it is worth remembering that!

Before you start taking zinc through dietary adjustments or zinc supplements, you first need to make sure that you are deficient. Any vitamin or mineral will be useful only if it is in the optimal amount..

Zinc deficiency is manifested by the following symptoms:

• dry skin, rash, acne;
• brittle nails and alopecia;
• gradual decrease in vision;
• dysfunction of the liver;
• disruption of the digestive system;
• low stress tolerance.

If you have at least one of the above symptoms, you should first be examined by a doctor to confirm the lack of this mineral, and after confirming the fears, proceed to make up for the loss.

The Best Medicines to Restore Zinc Levels

Evisent is a brewer's yeast with zinc for men in the form of tablets that are most in demand among men. In addition to zinc, it is supposed to contain selenium, which helps zinc to be absorbed faster and easier. Do not confuse this drinking yeast with ordinary beer yeast, since the latter negatively affect the hormonal background, which cannot be said about Evisent.

Vitamins Zincteral Teva is another top seller for zinc deficient men. This vitamin complex is usually prescribed to men with diabetes, with problems of the digestive tract, as well as in the presence of genetic pathologies. The remedy has no contraindications, helps to cope with stress and intestinal disorders, as well as for the healing of serious injuries.

Selzink is a spectacular combined antioxidant that cleanses the body of toxins, free radicals and other harmful substances. It is prescribed to patients who overload their body and brain in the course of their professional activities, as well as to people who have suffered severe infections, suffering from pathologies of the digestive system.

See even more drugs and vitamins with zinc.

A modern person is prone to stress due to the fast rhythm of life, so it is useful to consume foods high in zinc. This mineral affects metabolism, improves well-being. Without a microelement, cellular metabolism will be disrupted, which will lead to fatigue, increased fatigue and nervous breakdowns.

Benefits of zinc in food

Doctors say that zinc in food and diet performs the following functions for the health of the human body:

• improves metabolism - takes part in the creation, breakdown of carbohydrates, fats, proteins;
• supports the work of immunity - affects leukocytes, antibodies to diseases, hormones;
• improves the body's resistance to infections;
• affects the growth of the child, participates in the process of cell division;
• in adolescence is necessary in the formation of the reproductive system, the production of sperm and eggs;
• cleanses of toxins, removes heavy metals;
• slows down cell aging;
• normalizes the condition of hair and skin.

Due to the lack of zinc, the following list of adverse factors may occur:

• neuropsychiatric disorders (epilepsy, multiple sclerosis, schizophrenia);
• allergies, dermatitis;
• failures in immunity;
• decreased blood circulation, anemia;
• pregnant women experience difficult childbirth, fetal growth retardation, up to miscarriage;
• difficulties with wound healing;
• decreased growth, delayed puberty;
• hair loss - the result is immediately visible in the photo and in life;
• frequent colds;
• distraction, decreased concentration;
• in adolescents, the lack of an element causes cravings for alcohol;
• in men after 50 years - an increased risk of prostate adenoma.

The largest amount of the trace element is found inside the genital organs of men, blood cells and the retina of the eye. Mineral deficiency is caused by a lack of a substance in the incoming food, due to active physical exertion, as a result of which there is a profuse sweating. If you use a large amount of carbohydrates and diuretics, then the trace element will not be enough, so it is useful to remember which foods contain zinc.

It is important to know that the mineral is better absorbed with more protein and vitamin A. Phytates - derivatives of phytic acid - slow down absorption. Avoid foods rich in iron, calcium and lead. It is better to use these trace elements separately to improve the metabolism within important tissues and organs of the whole body. For children and adults, regular intake of the element with food is recommended. Daily value in mg:

• the first six months for girls - 2;
• six months for boys - 3;
• 0.5-3 years - 3;
• 4-8 years - 5;
• 9-13 years old - 8;
• 14-18 years old for girls - 9;
• 14-18 years old for boys - 11;
• 19-59 years old for women - 12;
• 19-50 years old for men - 15;
• after 50 years for women - 10;
• after 50 years for men - 13;
• daily requirement during pregnancy under 18 years old - 15;
• during pregnancy over 19 years old - 14;
• breastfeeding mothers under 18 - 15;
• lactating after 18 years - 17.

Useful facts about the mineral:

1. The use of oral contraceptives significantly reduces the concentration of the element.
2. Zinc toxicity starts at 150 mg per day.
3. If you have bowel disease or take diuretics, then you need to get more zinc from foods that contain it.
4. Dairy products, caffeine, alcohol wash out the element, preventing it from being absorbed.
5. The element is better absorbed with legumes, peanuts, baking powder, soy products that have undergone fermentation (for example, miso - Japanese soup).

What contains zinc

When searching for information on which foods contain zinc, you can find facts confirming the leadership in the content of this element in grains, beans, nuts. The leaders are oysters, boiled fish, wheat bran. Meat products and meat will be the answer to the question of what foods contain zinc. Dry and pressed yeast abound in minerals. Rich in zinc:

• bird;
• onions, garlic, green vegetables;
• potato;
• buckwheat, lentils, soybeans;
• barley flour, bread;
• dry cream;
• radish;
• citrus;
• nuts (peanuts, cashews);
• apples, figs, dates;
• berries;
• green tea.

What foods are high in zinc

The highest content of zinc in foods can be found in the table below:

Zinc products of animal origin

When asked what foods contain zinc, nutritionists give the answer - most of the mineral in food of animal origin. The table shows the element-rich foods:

Herbal products with zinc

Understanding what foods contain zinc, do not forget about foods of plant origin. The table contains information about them:

Video about foods containing zinc

By 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 largest amount is concentrated in the liver, spleen, kidneys, bones and muscles. Other tissues high in zinc are the eyes, prostate, sperm, skin, hair, and fingers and toes.

Zinc is found in our body mainly in a protein-bound state, and we find a small concentration of it in ionic form. In the body, zinc interacts with approximately 300 enzymes.

Zinc is involved in many functions of the human body. We list the main ones:

1. cell division. Zinc is essential for normal cell division and function.
2. The immune system. Zinc is found in α-macroglobulin, an important protein in the human immune system. Zinc is also necessary for the normal functioning of the thymus (thymus) gland.
3. Development. Zinc is necessary 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.
4. Detoxification of heavy metals. Zinc helps eliminate certain toxic metals from the body, such as cadmium and lead.
5. Other actions. Zinc is essential for vision, the sense of taste and smell, the release of insulin, and the absorption and metabolism of vitamin A.

Lack of zinc in the body rarely occurs, but if it does, it expresses itself with the following symptoms:

• slow development;
• lack of appetite;
• long wound healing;
• baldness;
• impaired 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 causes various (sometimes very serious) problems. Let's call them:

• increased cholesterol;
• decreased absorption of iron;
• reduced absorption of copper;
• intestinal colic;
• vomit;
• diarrhea;
• kidney failure;
• liver damage;
• coma;
• death.

Excessive amounts of zinc tend to deliver too much zinc supplementation to the body. However, in addition to nutrition, there are other ways that zinc enters the human body.

High levels of zinc have been seen in patients undergoing hemodialysis procedures. Zinc poisoning (through fumes) can also occur in people working with welding machines.

Foods rich in zinc are mainly of animal origin. Plant foods are also rich in zinc, but its bioavailability is low - that is, this zinc is not absorbed and used by the body to a satisfactory extent. It follows from the above that a plant-based diet will not be rich in zinc.

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;
• cheese "Cheddar": 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.

newborns

We could start this article with the boring story that zinc is an element that is in the second group, the fourth period, the chemical table of Dmitri Mendeleev, etc., etc. Thus, by the time we get to the point, you would be bored and fall asleep, buried in the monitor. We do not set such a goal, our task is not to tire you, but to convey important and useful information.
Zinc is involved in all vital processes of the body, you need to monitor its amount, and replenish the deficiency in a timely manner.