Zinc is an essential trace element, without which the normal functioning of the body is impossible. You can get the amount you need from medicines or certain foods that are rich in this nutrient.
Zinc-rich foods
The leaders in the amount of zinc are considered to be pumpkin and sesame seeds, peanuts, popcorn, pine nuts and sunflower seeds. Although these foods are high in calories, they should be consumed in small amounts at least once a week. Cocoa, boiled beef, turkey, chicken hearts and beef tongue are also rich in zinc. Baking yeast also contains a lot of zinc.
In second place in terms of zinc content are oily sea fish and gourmet seafood: squid, oysters, shrimp and seaweed. This trace element is also contained in eggs, legumes, walnuts and coconuts.
But vegetables and fruits are in third place in terms of zinc content. However, it is also beneficial to include dried apricots, cauliflower, radishes, apples, avocados, broccoli, carrots, green onions and spinach in your diet to maintain the amount of this trace element in the body. Tofu, mushrooms, oatmeal and wheat porridge, noodles and boiled rice contain about the same amount of zinc.
Meanwhile, for the enrichment of the body with zinc, a varied diet is very important, since a lack of certain substances can provoke a poor assimilation of this microelement. So, for example, a lack of calcium or phosphorus in the body can lead to a slower absorption of zinc. The latter trace element is also capable of enhancing the action of certain substances, such as vitamin A.
It should be borne in mind that only 20-30% of the zinc contained in them is absorbed from the products by the body.
The benefits of zinc
Zinc is involved in metabolic processes and serves as a catalyst for many chemical processes in the body. For example, this trace element helps to eliminate various harmful compounds and maintains acid balance. It is no coincidence that zinc is found in many skin care products. It also helps regulate blood sugar levels, improves the formation of red blood cells and hemoglobin, and increases the body's resistance to various infections.
Why zinc deficiency or excess is dangerous
Zinc deficiency in the body does not go away without consequences. It can lead to decreased appetite and poor absorption of many vitamins and nutrients, allergic reactions, underweight, hair loss and blurred vision.
Zinc deficiency can occur due to poor diet, excessive salt and sugar intake.
At the same time, an excess of this trace element also negatively affects the state of the body. This can lead to weakness and fatigue, muscle contractions, thirst, nausea, headaches and bone aches.
