Human health and well-being are highly dependent on the presence of trace elements in the body. One of the most important for life is zinc. It is necessary for the work of many organs, to maintain the normal functioning of cells. Zinc enters the body only from food. Due to the ecological situation and the fashion for different diets, modern people often lack this microelement. This can affect the condition of the skin, hair, vision and even the psyche. But buying vitamin preparations is not an option. It is better to find out which foods contain zinc, since it is with this method of ingestion that it is better absorbed.
The role of zinc in the body
This microelement is a participant in most vital processes in the body. It is part of about 300 enzymes and hormones. Zinc is present in all cells, in the tissues of the retina of the eyes and hair.
Very important for women. It is necessary for the normal condition of the skin, hair and nails, its normal amount helps a woman stay young longer. And during pregnancy, zinc ensures the normal development of the fetus. In addition, this mineral has the following properties:
- provides immunity strengthening;
- activates the oxidation of fats;
- improves the functioning of the sebaceous glands;
- strengthens hair and nails;
- slows down aging;
- accelerates cell regeneration processes;
- stimulates the brain;
- maintains the stability of the psyche;
- provides normal growth and development of children;
- prevents genital diseases.
Reasons for the lack
Usually, a person does not need to know what foods contain zinc and other trace elements. With proper balanced nutrition, they enter the body in sufficient quantities. But sometimes there are situations in which zinc is not supplied with foods enough or it is not properly absorbed. The reasons for the lack of zinc in the body can be different, so it is better to undergo an examination and consult a doctor. Insufficient intake of it in the body can be observed in such cases:
- subject to strict diets;
- with vegetarianism;
- alcohol abuse;
- consuming large amounts of carbohydrates, especially sugar;
- with some diseases, especially pathologies of the gastrointestinal tract;
- severe stress;
- while taking hormonal contraceptives, diuretics or anabolic drugs.
Symptoms of a lack of zinc
If a person does not know what foods contain zinc and does not comply with the principles of a balanced diet, he or she may have a deficiency. This primarily affects the condition of the hair, skin and nails. Hair begins to fall out, becomes dull, dandruff appears. Nails break, exfoliate, white stripes appear on them. The skin becomes dry, dermatological diseases often occur: dermatitis, eczema, acne. The lack of zinc is strongly reflected in children - they have a delay in growth and development. In this case, adolescents have a tendency to destructive behavior, alcoholism, and depression.
Zinc deficiency is harmful for pregnant women - they may have a premature birth, and reproductive function is impaired in men. Athletes lose shape and reduce results. With a lack of zinc, allergic reactions develop, a decrease in immunity, the perception of taste and smell changes, and blood circulation is disturbed. In addition, such pathologies may appear:
- infertility;
- cataract;
- memory impairment;
- dementia;
- decreased libido;
- anemia;
- decreased vision and night blindness;
- baldness.
Needs for this trace element
For the normal functioning of the body, it is necessary to ensure the daily intake of zinc. The amount of it per day may vary slightly depending on the person’s age, physical activity and gender. Most of this trace element is required by men, since it is zinc that provides the production of testosterone and is involved in maintaining the health of the genitals. A man needs 24-26 mg of zinc per day. Almost the same amount should be consumed by women during pregnancy - 22-23 mg.
Babies up to a year need only 2-2.5 mg of zinc per day, and up to 11 years old, its need increases to 11 mg. Adolescents need 14-16 mg. And adult women need to receive 19-22 mg of zinc. With age, the need for zinc decreases. After 50 years, women need it only 10 mg, and men - 13 mg. The need for it among athletes and people exposed to increased physical activity is increasing. This trace element can be washed out with sweat with heavy perspiration.
How to make up for the deficiency
If a person notices a breakdown and other symptoms of zinc deficiency, it is better to consult a doctor for examination. It is not recommended to immediately start taking drugs with its content. This trace element is poorly absorbed in a synthetic form. In addition, it is thus easy to achieve an overdose of zinc, which is no less dangerous than its lack. Therefore, the main thing that a person needs to do in this case is to start consuming foods containing zinc in large quantities.
It should be borne in mind that in some cases its amount is reduced even with sufficient use. For example, some dairy products impair the absorption of this trace element. Worse, it is also absorbed with a large amount of calcium, iron or copper, as well as with excessive consumption of legumes. And when smoking, drinking coffee, alcohol, a large amount of sugar, zinc is washed out of the cells. Zinc is better absorbed with sufficient intake of protein in the body.
Where is zinc
What foods contain this trace element can be obtained from a nutritionist. There are a lot of such products, so with a varied and balanced diet, there is usually no shortage of it. If you pay attention to those in which it is in quantities that are small, but sufficient for assimilation, you get an impressive list. What foods contain zinc?
- Meat and fish, especially oysters, eel and canned fish. Beef liver and tongue, chicken hearts, red chicken meat (legs) are useful.
- There is zinc in cereals and legumes. These are soy, wheat, barley, lentils, buckwheat. Additionally, poppy and sesame seeds, sunflower, pumpkin and flax seeds can be included in the diet.
- Useful nuts and dried fruits. Especially cashews, cedar, walnuts and peanuts. As well as figs, dates and dried apricots.
- There is zinc in vegetables and fruits. You need to pay attention to all kinds of cabbage, eggplant, peas, carrots, peppers. Raspberries, oranges, currants, and peaches are also useful.
- High content of zinc in greens and green vegetables. These are spinach, celery, onions, lettuce, dill, as well as basil, thyme, nettle, mint.
- Contains zinc in dry yeast, porcini mushrooms, champignons.
Large amounts of zinc
The list of products to make up for the deficiency of this microelement is quite large. But there are some of them that you should pay special attention to. These are the foods that contain the most zinc.
- First of all, these are seafood: oysters, which contain almost 700 mg per 100 g. A lot of it is in sea fish, squid, eels, sea kale.
- Enough zinc in sprouted wheat seeds, bran, brown rice.
- There is a lot of it in sesame, cocoa, cashew nuts, pumpkin and sunflower seeds.
- Many cereal products are fortified with zinc. For example, barley, lentils, soybeans, peas, oatmeal and buckwheat - in all these products more than 5 mg of zinc per 100 g.
- It is necessary to include citrus fruits, raspberries, currants, apples in the diet more often. When properly absorbed, 100 g of these fruits can provide a daily requirement for zinc.
- But most of all zinc is found in animal proteins. Therefore, one must not forget about the liver, chicken, eggs, cheeses. These products also have a high percentage of zinc.
- Of the drinks, most of it is in green tea. Especially if you add lemon, mint, cardamom to it.
Diet for pregnant and lactating
It is very important for a woman carrying a child to ensure a sufficient intake of zinc in the body. Moreover, the need for it is slightly increasing, as part is spent on providing a child. In addition, there is also an increasing need for other trace elements, for example, selenium, magnesium, calcium. It is very important for a pregnant woman to follow a special diet. The diet should include more foods containing zinc and selenium, magnesium and calcium, other vitamins and minerals. Diet should be varied and balanced. This will help to avoid the risk of miscarriage, ensure the normal course of pregnancy and the absence of pathologies in the child.
To do this, a woman needs to know which foods contain zinc and other trace elements. To make the right diet, you need to see a doctor. If a woman does not have allergies, you need to eat more seafood, animal liver, eggs, cereals, citrus fruits, nuts and seeds.
How to make up for a lack of zinc for a vegetarian
According to the results of the study, plant products cannot provide the body's needs for zinc. After all, most of it is found in seafood and meat. But a vegetarian can also properly formulate his diet to prevent a lack of zinc. To do this, you need to eat more nuts, seeds of plants and sprouted grains. Bran contains a lot of zinc, sprouted wheat seeds, sesame seeds, poppy seeds, pumpkin seeds, flax seeds, and pine nuts. He is in barley, buckwheat, lentils. Of vegetables, you need to include kohlrabi, broccoli, soy and legumes in the diet. Dry yeast, mushrooms, onions and garlic, potatoes, carrots, beets, celery, asparagus and other green vegetables are useful. As a dessert you need to eat lemons, figs, apples, raspberries, currants, dates, dried apricots. Additionally, you can make decoctions of medicinal plants: nettle, birch leaves.
Zinc and other trace elements
It is rare that there is only one trace element in a food product. Usually a lot of minerals. Moreover, they all interact with each other. But all of them are necessary for normal life. Selenium and zinc are especially important. What products these microelements are in, it is important to know to strengthen immunity, the normal course of metabolic processes and maintain visual acuity. A sufficient number of them are in oysters, offal, eggs, sesame seeds.
Some trace elements complement and enhance the action of each other. For example, zinc and magnesium together help increase efficiency, strengthen the nervous system, and improve heart function. Therefore, it is also important to know which foods contain zinc and magnesium. These are pine nuts, cashews, seaweed, peanuts, cocoa, pumpkin seeds, oysters, squids.
To normalize metabolic processes, remove toxins and excess cholesterol, a simultaneous intake of zinc and chromium is necessary. These are minerals that normalize body weight, blood glucose, and blood pressure. What foods contain chrome and zinc? These are sea fish, beef liver, eggs, broccoli, soy, meat and cereal products.
Vitamin preparations
Sometimes dieting is not enough to make up for a lack of zinc. This can be with a severe lack of it or with diseases that violate its absorption in the intestine. In this case, it is very important to consult a doctor who will prescribe drugs to correct this condition. In addition to treating the underlying disease, vitamin preparations containing zinc are also used.
The most common way to make up for the deficiency of this particular trace element is the Zincit dietary supplement. These are effervescent tablets, each containing 10 mg of zinc. Together with a special diet, it helps to ensure a daily dose of this trace element. In addition, you can take multivitamin complexes, which in addition to other vitamins and minerals contain zinc. The most effective are Zincteral, Selecinc Plus, Centrum, Complivit, Vitrum.
Excess zinc
When zinc comes from food, only what is needed is absorbed. Overdose in this case does not happen. But in general, zinc is toxic in large doses - more than 100 mg per day. This happens mainly when taking it in drugs and dietary supplements. In addition, zinc poisoning can occur when storing or preparing food in zinc dishes. This causes headaches, nausea and vomiting, abdominal pain and indigestion. Also, with zinc poisoning, drowsiness, weakness, convulsions, tachycardia and shortness of breath can appear.