Zinc is the most important chemical element, without which various metabolic reactions would not be possible in the human body. It is essential for the normal functioning of the pancreas, the functioning of the immune system, growth and development. A person can get zinc from food they consume, especially those that are of animal origin.
Instructions
Step 1
Science has proven that zinc contained in animal products is absorbed by the human body faster and better. That is why, with a deficiency of this element, it is important to introduce such foods into the diet. It is especially useful to eat mussels and oysters - leaders in zinc content. Just one fresh oyster can provide 70% of the daily amount of zinc needed for an adult. By the way, children need no more than 3 mg of this substance per day, adolescents - from 8 to 11 mg, and adults - no more than 9 mg.
Step 2
Large amounts of zinc are also found in chicken, pork and beef liver. There is a lot of it in red meat, and the leaders in the content of this element are lamb and beef. Slightly less zinc is present in duck and turkey meat - about 2.47 and 2.45 mg per 100 g of product.
Step 3
Cheddar cheese and processed cheese are also rich in this chemical element - 100 g of such products contain from 3.5 to 4 mg of zinc. The same amount of this substance is present in the yolk of a chicken egg.
Step 4
Among the products of plant origin, pine nuts can boast of a high zinc content, first of all - about 4.28 mg per 100 g of such nuts. This element is also abundant in peanuts, sesame seeds and sesame oil, walnuts, hazelnuts, pumpkin seeds, beans, lentils and green peas. The latter, by the way, is recommended to be eaten fresh.
Step 5
As for cereals, zinc can be obtained by eating buckwheat, barley and oatmeal. And also in the event that you include in the diet products from wholemeal wheat flour and bran bread. It is also very useful to eat muesli for breakfast, in which wheat germ is present.
Step 6
During fasting or when consuming only plant-based foods, it is very important to introduce as many of them into the diet as possible, which are rich in zinc. After all, this element is absorbed much worse from them than from meat, dairy or seafood. Otherwise, the body will experience a shortage of this substance, which is fraught with frequent infectious diseases, delayed development (in children and adolescents), hair loss, visual impairment and other health problems.
Step 7
At the same time, excess zinc is also undesirable for the body, as it can lead to kidney failure, digestive problems and liver dysfunction. In addition, the increased level of this element makes it difficult for the absorption of iron and copper. This is why it is important to control the amount of zinc in the body.
