Which fruit has the most zinc. Zinc - which foods are high in

The mechanism of oxidation works sensitively, according to the principle of dynamic equilibrium. Therefore, an excess of antioxidants in the composition of drugs can harm, making an oxidizing agent out of an antioxidant. This has been written about in the scientific literature for a long time, debunking the 20th century assumptions about the benefits of exaggerated doses of synthetic vitamins.

But through nutrition, it is much more difficult to get a regular overdose. But the lack of antioxidant minerals is formed easily. Therefore, a harmonious diet with a reasonable amount of key antioxidants is so important for a person.

Already know about the role of zinc in the body and looking for a list of useful products?

If you want to buy a supplement, read one of the last comments after the article, where we answer the question of our reader about the most digestible forms of the mineral.

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What is useful zinc for the body

Infographics will quickly introduce you to the beneficial properties of the mineral. After it, we will tell the most curious details about the benefits of zinc for the body.

Up to 2 grams of zinc is concentrated in many tissues of the human body, especially in the liver, pancreas and muscles.

The role of this mineral in human health is enormous. Molecules of more than 350 hormones and enzymes are formed with the participation of zinc. It is needed for 80% of every second processes.

It is especially interesting that our hero is necessary for the synthesis and stabilization of DNA, and this is a diverse effect on health. Therefore, zinc is deservedly included in the top ten vital trace elements.

Immunity and the fight against viruses

Remember one of the most effective nutraceutical recipes:

At the first sign of a cold or SARS, it is beneficial to increase the intake of vitamin C, zinc, selenium and the amino acid lysine by 1.5-2 times. The same method speeds up recovery from herpetic infections - from "colds on the lip" to shingles.

The mechanisms of zinc participation in the formation of strong immunity are well studied.

T-lymphocytes require thymulin (thymus hormone), and it is zinc-dependent. There is a zinc deficiency - there are not a large number of T-lymphocytes. These are cells that suppress bacteria and viruses, and also regulate the immune response so that the body does not begin to destroy its own cells.

In addition, when there is little zinc, the phagocytic activity of neutrophils decreases. These are kamikaze cells that capture and destroy bacteria.

Cancer prevention and longevity

This useful property is especially pronounced in people older than 50-55 years. Zinc directly affects the process of cell mutation and the rate of growth of tumor tissues.

Today, American gerontologists (scientists who deal with aging) are deeply studying the possibilities of our hero for mass non-specific cancer prevention and combating early aging.

For example, the University of Michigan recently completed a study (50 people) with a placebo-controlled group that collected information on markers of oxidative stress when taking zinc supplements. Inflammatory cytokines, endothelial cell adhesion molecules, other plasma markers—virtually all indicators of inflammation were lower in people who took the supplement. ()

These observations confirm the significant contribution of zinc to the reduction of systemic senile inflammation. This is what removes old age and its deadly diseases from us - cancer, heart attack, stroke, aggressive senile dementia.

Reproductive health of men

Only a person far from the Internet has never met information about the direct connection between “zinc and testosterone”. Statements "zinc is a building material for testosterone" are hardly touching knowledgeable people. Testosterone molecule C19H28O2. Do you see zinc (Zn) in it? We don't see either.

But zinc does have a direct effect on reproductive health.

First of all, its benefits are huge for men. Thousands of reactions determine the process of formation of spermatozoa and the secretion of seminal vesicles and prostate, which are necessary for the high activity of germ cells. Many of these reactions require zinc.

Several key mechanisms.

• Zinc regulates the production of the aromatase enzyme, which converts testosterone to estrogen. This provides a higher concentration of testosterone in the blood.
• Supports the effectiveness of signals from the pituitary gland to the testicles to produce high-quality testosterone.
• Increases sperm count and sperm motility.
• Actively participates in the healing of the genital organs after infectious and inflammatory diseases.

In a recent study conducted by Wayne University, a group of young adults with a low intake of zinc-containing foods were given supplements of the mineral (only 50 mg daily) for 20 weeks. And it boosted testosterone levels in most of the participants.

Women Health

Zinc is also important for a woman's body and her ability to conceive, as it is involved in the formation of a mature viable egg.

In the process of bearing, our hero insures against miscarriage and fetal growth retardation. Today, doses of 20 to 60 mg per day are considered useful and safe to increase zinc in the diet of pregnant women.

The hypothesis about special taste preferences and the severity of PMS in women due to a lack of zinc has also been substantiated. Zinc deficiency - low progesterone - cravings for salty and sweet.

Healthy skin and vision

Almost all skin diseases recede faster when the diet is enriched with zinc. At a dose of 100-150 mg, our hero is often used by dermatologists in the treatment of acne and psoriasis. The mineral also helps with allergic dermatitis after food provocation and in children with acute allergies to insect bites.

The contribution of zinc deficiency to a common cause of vision loss, macular degeneration, is being studied. To slow down the destruction of the retina, a daily intake of drugs is indicated - from 150 to 200 mg of the mineral.

Muscle and bone growth, nutrient absorption

Testosterone, growth hormone, insulin: the synthesis of the three most important hormones depends on the sufficient amount of our hero. It is also needed for the proper metabolism of vitamin E and for the production of digestive enzymes that break down proteins and carbohydrates.

And even when drinking alcohol, our body actively uses zinc: it is part of the alcohol dehydrogenase enzyme, which breaks down alcohol.

Having listed only the main reactions involving zinc, we see its widespread need. Without it, both high-quality digestion in the intestines and further reactions to the formation of fundamental processes in the body are impossible.

Possible Causes of Zinc Deficiency

Daily intake of the mineral with food is the key to good health.

Zinc deficiency can occur for various reasons.

• Features of the diet (for example, vegetarianism, or lack of meat and fish products, eggs).
• Long-term excess consumption of dairy products and coffee.
• Pathologies in which the absorption of zinc in the intestine is impaired (diarrhea, inflammatory diseases of the pancreas, cirrhosis of the liver).
• Increased and unmet need (teenagers, athletes).
• Active loss of zinc due to systemic conditions (alcoholism, diabetes mellitus, long and / or severe restrictions in dietary diversity, including for the purpose of weight loss, uncontrolled use of laxatives "at random", bulimia, treatment with corticosteroids).
• Decreased ability to absorb zinc in the elderly and senile age.
• Taking oral contraceptives or hormone replacement therapy.
• Taking other drugs: aspirin, AZT (azidothymidine), enalapril, penicillamine and thiazide diuretics.
• Any severe stress (emotional or physical).

Important! Up to 1 mg of zinc is excreted from the body of a man during any ejaculation (sexual intercourse or masturbation).

Daily requirement for children, women and men

It is always worth remembering that zinc and iron are three minerals that are more easily deficient than other micronutrients.

The average person needs 10 to 25 mg of zinc per day.

The daily intake is higher for men than for women. Adolescence, active sports, childbearing and breastfeeding are natural prerequisites for increased zinc intake.

In the United States, average daily allowances by age are accepted.

Babies:

• 0-6 months - 2 mg/day
• 7-12 months - 3 mg/day

• 1-3 years - 3 mg/day
• 4-8 years - 5 mg/day
• 9-13 years - 8 mg/day

Teenagers and adults:

• Men 14 years and older - 12 mg/day
• Women 14 to 18 years old - 9 mg/day
• Women 19 years and older - 8 mg/day
• Pregnant women - 11 mg/day
• Breastfeeding moms - 12 mg/day

What foods contain zinc

The main sources of zinc are animal and plant foods that are high in protein. Nuts, seeds, meat of animals and birds, oysters, cheese, legumes and cocoa are foods where zinc is found in large quantities.

In a small amount (up to 1.5 mg per 100 grams), zinc is present:

• In vegetables and fruits (broccoli, beets, potatoes, black currants, bananas, figs, dates, canned corn and green peas);
• In fish caviar and popular types of fish (carp, herring);
• In rice, wheat flour and bread;
• In honey, ice cream, yogurt and milk.

Separately, we note that the bioavailability of zinc is generally low. Only 1/3 of the total amount eaten is digested.

• In addition, excess calcium, coffee, alcohol, iron supplements, and phytic acid in grains reduce zinc absorption.
• The ability to absorb zinc from food also decreases with age. In 80% of older people over 55-60 years of age, zinc deficiency can be assumed, regardless of the completeness of nutrition.

The conclusion is obvious.

The best sources of zinc in the affordable diet of our latitudes are beef, beef liver and chicken, accompanied by vegetables, as well as seeds and nuts.

For better absorption of substances from nuts and seeds, it is beneficial to eat them raw and soak them for at least 6 hours before use.

Long-term intake of zinc supplements should take into account the decrease in copper concentration. It is necessary to consult a doctor and carefully check the indications, doses and terms.

All zinc salts can be harmful if taken for long periods of time. Zinc sulfate already in the amount of 1 gram can cause severe poisoning. Protection against overdose - the absence of galvanized kitchen utensils and the competent appointment of food additives.

Signs of deficiency

Our hero has a lot of functions, so the signs of shortage can be very different. Here is a short list of the most common manifestations of zinc deficiency:

1. appetite changes, including cravings for salty or sweet foods;
2. Prolonged wound healing and persistent skin infections (including acne);
3. Reduced glucose tolerance;
4. Decreased libido and infertility, especially male;
5. Hormonal problems in women (severe PMS or severe menopausal symptoms);
6. Weak immunity (for example, SARS more than 3-4 times a year);
7. Hair loss;
8. digestive problems, especially diarrhea;
9. Chronic fatigue and apathy;
10. Poor concentration and memory.

When writing this article, we used:

• Publications PubMed (on clinical trials of the effectiveness of zinc);
• Recommendations of the Institute of Medicine at the Council on Food and Nutrition of the National Academy of Sciences of the United States (consumption rates);
• US Department of Agriculture data (food composition).

We hope you enjoyed learning about the important functions of zinc in the body. What foods contain it in large quantities and how to suspect a deficient condition in order to correct health in time with a balanced diet or nutritional supplements.

Thank you for the article (4)

In the human body, muscles, liver, prostate gland, hair, nail plates and skin integuments contain a greater amount of Zinc (Zn).

With the help of this trace element (which foods contain a lot of zinc, shown in the table below), male hormones are fully produced, vitamin E is metabolized, which normalizes the functioning of the prostate gland.

It promotes the synthesis of insulin, testosterone, growth hormone, the breakdown of alcohol and memory improvement.

Zinc is involved in the breakdown of proteins, carbohydrates, fats and nucleic acids. It is one of the main elements that forms the skeleton, regulates the growth and proper development of the body, and is involved in hematopoiesis. Its strengthening, antiviral and antioxidant properties restore the immune system, fight various infections and cleanse the body of harmful substances. Zn makes it possible to have full-fledged taste sensations and smell.

Zinc deficiency may inhibit neurogenesis in the limbic system of the rodent brain. It is essential for normal brain development. Provides life and distribution of neural stem cells, which are the main type of cells capable of creating neurons (Adamo and Oteiza, 2010). Therefore, zinc deficiency leads to inhibition of brain development in rodents.

Zinc is found in a huge number of foods (where and what it is most of, shown in the list below), both plant and animal origin. Most of them are quite affordable and can be included in the daily menu.

vegetable origin

Among the products of plant origin, there are not very many those that are rich in zinc, besides one of them is poorly digested. This is due to the presence of phytic acid in them, which prevents the absorption of certain elements. Those foods that contain the most zinc include: pumpkin and sunflower seeds, sesame, peanuts, walnuts, cashews, almonds, basil, coriander, spirulina (algae), wheat germ, buckwheat and barley groats, lentils, coconuts, beans and green peas. Also noteworthy are cocoa and chocolate.

By combining these foods with others that have less zinc, you can cook a variety of delicious dishes. In this case, the percentage of its content in them will increase. Just do not subject them to prolonged heat treatment.

IMPORTANT: Unlike other trace elements, the absorption of zinc improves if you pre-soak nuts and cereals. The nuts can also be lightly toasted.

Animal origin

Of the products containing zinc in large quantities, animal origin should be given preference in the first place. seafood: oysters, lobsters, crabs, shrimp and squid - they contain the most Zn. From fish, you should choose a sardine and any river. Many boiled, baked or stewed meat dishes are rich in this element.

It is recommended to choose recipes with chicken hearts, beef, veal, lean pork, turkey, duck and chicken. They can be combined with vegetables and cereals, which also include this trace element. Among dairy products, preference should be given to various hard cheeses.

Meat and fish products, as well as others, must be properly selected. They must be purchased from trusted suppliers and be fresh. It is advisable to prepare them immediately after purchase.

Foods containing zinc in large quantities: table

This table shows the content of zinc in foods: with high and high content - in the list above.

Useful video

About skin aging with a lack of zinc in the body:

Why zinc is important: norm, deficiency, excess

The optimal content of this trace element in the human body lies within one and a half to two grams. In order to maintain this rate, you need to consume about fifteen milligrams of this element daily. For people who are constantly faced with heavy physical exertion, pregnant women, athletes and those who have heavy sweating, the rate should be raised to twenty-five milligrams.

Zinc deficiency can be identified by:

• Poor sense of smell;
• Weak appetite;
• Loss of taste sensations;
• Fragility of the nail plates and the formation of white spots on them;
• hair loss;
• Weak immunity;
• The appearance of a rash;
• Fatigue and constant irritation;
• Decreased mental activity and memory impairment;
• impotence;
• diarrhea;
• Nervousness and mental disorders;
• A sharp drop in vision;
• Diseases of the oral cavity and skin;
• Poor wound healing
• sudden food allergies;
• infertility;
• Children may experience stunted growth.

Zinc deficiency in the body occurs for a number of reasons. It can be problems with the thyroid gland, liver. Some people just don't get it well.

Zinc deficiency often occurs with protein or carbohydrate diets. Elements such as selenium, copper, manganese, iron and calcium reduce the absorption of this trace element by more than fifty percent. Frequent consumption of alcoholic beverages, coffee, foods containing a large amount of pesticides, stressful situations lead to its rapid removal from the body.

Contraceptive and diuretic drugs, as well as corticosteroids, which are prescribed for arthritis, bronchial asthma and some other diseases, also contribute to this.

IMPORTANT: Decreased zinc levels often occur with age.

Too much zinc in the body may be accompanied by:

• Nausea and vomiting;
• Constant feeling of thirst;
• Sweetish or metallic taste in the mouth;
• suffocation;
• Decreased immunity;
• drowsiness;
• dry cough;
• Frequent chills;
• Gastrointestinal disorders;
• Headaches.

The main reasons for an excess of zinc in the body can be medicines containing it, as well as products that are stored in zinc or galvanized dishes, as it is toxic.


If any of the symptoms that indicate a deficiency or excess of zinc in the body are observed, then you should immediately contact a specialist. Only he can identify the cause and prescribe the appropriate treatment. You should not fight the problem on your own, so as not to harm your body even more.

Since the absorption of zinc has its own characteristics, only a doctor can determine how much it should come from plant and animal products (see table above: foods rich in zinc), and medication may also be required.

In contact with

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.

Who among us does not want to always be healthy? We all dress warmly in winter to avoid getting the flu. Someone goes in for sports, and someone tries to eat exclusively healthy food. But is this enough, and what does the body actually need to function properly?

To maintain the work of all systems and organs, it is necessary that the elements of the table D.I. Mendeleev were contained in the body in sufficient concentration. However, it is not always possible to maintain the necessary balance of microelements and vitamins. And this is due to frequent stress, environmental conditions, a decrease in the protective properties of the body.

It is possible to normalize the balance, and, in fact, it is not so difficult. And a balanced diet will help in this, since the gastrointestinal tract (GIT) is the main conductor of useful substances and trace elements, in particular zinc. In this article, you will learn what the benefits of this element are and which products contain the highest amount of zinc.

The healing properties of this element have been known to man since ancient times. In ancient Egypt, an ointment was prepared from Zn, which promoted the rapid healing of wounds. In modern times, the role of this element is also appreciated, however, as a rule, by doctors. But it is equally important that everyone knows about the usefulness of zinc and which foods contain the most element.

Zinc is deservedly considered the "elixir of health and youth." It affects the human body at the cellular level, takes an active part in metabolic processes. In addition, it is an integral component of enzymes, hormones and vitamins. Zinc occupies about 98% of all cells of the human body.

Contains a trace element in red and white blood cells, testicles, prostate and ejaculate. Few people know that it is also contained in the retina of the eye. Zn is an indispensable element for the normal functioning of all organs and systems. The presence of zinc in the body in sufficient concentration contributes to the provision of a person with normal life and excellent health. But the deficiency of this substance is fraught with:

• violations in the functioning of the reproductive system;
• decreased immunity;
• the appearance of allergies;
• the development of dermatitis;
• poor circulation;
• anemia;
• delay in puberty;
• loss of smell;
• hair loss;
• premature labor activity;
• termination of pregnancy;
• the birth of weak children with low weight.

Lack of Zn can be triggered by taking drugs that have a diuretic effect, the abuse of carbohydrates, physical activity.

Medicinal properties

A sufficient concentration of the element in the body is the key to the correct and coordinated functioning of all organs and systems. Zinc contributes to:

• regulation of breathing;
• normalization of hematopoiesis;
• stimulating the work of growth hormones;
• normalization of the functioning of the central nervous system;
• rejuvenation of the dermis;
• strengthening hair and nails;
• stimulation of sexual activity;
• removal of harmful cholesterol from the body;
• neutralization of the toxic effect on the body of heavy metals.

Daily dosage of Zn

Zinc must be supplied to the child's body every day. The daily dosage is determined by age. The daily dose of a trace element for children from six months to three years is 3 mg, up to 8 years - up to 5 mg, up to 13 years - 8 mg.

In addition, the norm also depends on gender differences. The norm for a six-month-old boy is 3 mg of a trace element, and for girls - 2 mg, for girls and women 14-50 years old - 9-12 mg, boys and men - 11-15 mg.

The dosage for people over 50 is slightly reduced. The female body needs 10 mg of Zn per day, and the male body needs 13 mg. In pregnant women who are forced to eat for two, the need for zinc is slightly higher - up to 15 mg. During lactation, the recommended daily dosage of the trace element is 17-19 mg.

A little about zinc deficiency and excess

The lack of this substance can be understood by the signals that the body sends. Lack of zinc is accompanied by: increased fragility of nails, hair loss, the appearance of white spots on the nail plates, frequent colds, prolonged healing of wounds, impaired attention and memory, absent-mindedness, lethargy, blanching of the skin, stunted growth and development of the body.

The elimination of the above symptoms, as well as a significant strengthening of the physical and mental state will help foods containing zinc.

An excessive concentration of a microelement in the body is fraught with a decrease in the absorption of other useful elements, such as copper, calcium and iron. That is why it is recommended to include vegetables and fruits in the diet, which contain these substances.

When using daily 150-600 mg of zinc, poisoning, nausea, vomiting, malaise and other unpleasant symptoms of intoxication may occur.

In order to prevent poisoning of the body, it is necessary to minimize the consumption of foods rich in zinc, as well as to exclude cooking in galvanized utensils. It is intended for milking dry bulk products and water. If the water has been in such a dish for a long time, it is not advised to drink it.

You should know!

1. Taking contraceptives provokes a decrease in the concentration of the trace element in the body.
2. In doses exceeding 150 mg per day, zinc is toxic.
3. The body needs more zinc in violation of the functioning of the gastrointestinal tract and the use of drugs with diuretic properties.
4. Dairy products slow down the digestibility of the element.
5. Alcoholic beverages, caffeine, salt and sugar in the truest sense of the word "drain" Zn from the body.
6. Eating protein-rich foods, such as nuts and legumes, helps maximize zinc absorption.

Products containing zinc - tables

Zinc is found in both plant and animal products. Emphasis is recommended to do on the second. But no one cancels the use of vegetables and fruits.

Meat products

Seafood

The undisputed leaders and champions in the content of this substance are oysters (60 mg of a trace element in 100 grams). Boiled eels and wheat bran are also sources of trace elements necessary for the human body.

Vegetables and fruits

A lot of zinc is found in legumes and grains.

Cereals and legumes, seeds

Chances are you are not eating enough pumpkin seeds daily. But as an annual treatment, it is best to start taking in October. Their benefitsnot only in their surprisingly high zinc content, but also in the fact that they provide other health benefits: improve sleep quality, provide omega-3s, maintain blood sugar levels, and help you look good. A serving size of 100 grams per day will provide 7.5 milligrams of zinc. Daily allowance for women.

Nuts and dried fruits

In order to compensate for the lack of zinc, nutritionists recommend introducing green tea, figs, grapefruits, apples, oranges, lemons, radishes, asparagus, cream, celery, barley flour dishes, soybeans, lentils, garlic, buckwheat, green vegetables, potatoes, meat into the diet. poultry, onions and cheese.

Products of plant, fungal and animal origin

Now you know how important zinc is. Moreover, you know what its deficiency or excess can lead to. The use of products containing this microelement in reasonable quantities contributes to the normalization of the functioning of the organs and systems of the human body, strengthening immunity and improving well-being.

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