Zinc must be ingested regularly with food, it is an essential trace element, which is vital for our body. This trace element (an essential substance for the body that is found in small amounts) is found in the composition of bones, muscles, skin, teeth, hair and in internal organs.
It is necessary to introduce foods that contain zinc into our diet in order to avoid zinc deficiency and make our defenses work better.
Zinc is involved in essential processes such as cell recovery as it facilitates DNA synthesis. It favors the healing processes of the skin and internal wounds, the ability of the muscles to contract and the synthesis of proteins.
This trace element acts as a hormonal regulator in different hormonal axes and is necessary for the manufacture of hormones such as insulin.
The minimum dose required is between 8 mg and 12 mg (somewhat higher for pregnant and nursing mothers).
1. It favors growth, brain activity and corrects mental disorders. When it is cold it helps to restore the immune system of the respiratory tract, especially in those children who usually have frequent diseases in the respiratory tract.
2. Plant-based foods that contain it include pumpkin seeds, mustard, brewer's yeast, and wheat germ.
3. Its intake helps the proper functioning of the intestine for the digestion of some nutrients in those patients who have malabsorption syndrome.
4. Helps remove nail stains and is used in infertility treatments. It is considered a natural antioxidant, as it acts against free radicals and is of great importance for the production of eggs and sperm. Combined with vitamin E and selenium, its effects are enhanced.
What Foods Contain Zinc?
As part of a healthy diet, one can be careful to integrate foods rich in zinc into the diet. In particular, foods of animal origin, such as meat, fish or seafood, but also nuts and legumes contain a large amount of this trace element.
A very low intake of zinc weakens our immune system, joints and bones, makes our hair brittle and can even cause fertility problems, among others.
The following foods are very good for preventing zinc deficiency, however, you should be careful when adding foods that you have not incorporated into your meals, as many allergies and food intolerances can manifest themselves when making changes in diet.
Among nuts, peanuts stand as one of the foods richest in zinc. In a serving of 100 grams of dry roasted peanuts we find 22% of the necessary daily amount of this mineral.
Peanuts are a healthy food, as long as you eat them in moderation because they can provide you with many calories. And consume it natural, without salt. In addition, caution should be exercised if you have histamine intolerance.
2. Pumpkin and its seeds
Do you like roasted pumpkin as a complement to your meals? If so, already consuming a 100-gram serving provides you with about 70% of the recommended daily amount of zinc for the body. In addition, pumpkins have many other beneficial contributions to our body.
3. Wheat germ
Wheat germ is another great supplier of this mineral. In fact, in 100 grams of roasted wheat germ we have more than 100% of the necessary amount of zinc that is needed per day.
The high zinc content of almonds makes it easier for our body to assimilate and properly distribute insulin.
The zinc contained in this nut helps in the growth process, as well as being beneficial for the immune system and wound healing and helping to metabolize proteins. Being rich in zinc, this food also helps fight fatigue and intervenes in the transport of vitamin A to the retina.
Kiwifruit, in addition to providing us with good amounts of zinc, also provides other minerals such as calcium, chromium, copper, iron, and potassium.
6. Sesame seeds
Sesame is an oilseed loaded with nutrients that help us stay healthy. Among all the benefits that it can bring us, is the presence of zinc.
Zinc is found in 50 of the body's own enzymes and is also jointly responsible for the function of around 300 enzymes in our cellular metabolism.
7. The almost miraculous garlic
This bulb provides moderate levels of zinc. Garlic is easy to incorporate into the diet thanks to its use as a seasoning in almost all food preparations. In addition to being rich in zinc, garlic is also an excellent detox food thanks to its high content of manganese, vitamin B6, vitamin C, and selenium.
8. Sesame seeds
Whether raw, toasted, or ground and made into tahini butter, sesame seeds contain approximately 10 mg of zinc per 100 g serving. Try adding more hummus (a tahini butter-based sauce native to the Middle East) to your diet, or even consider substituting sesame seed flour for wheat flour in your baked goods.
A 7-ounce serving contains approximately 2.8 mg of zinc. Chickpea also contains folate and is high in protein and dietary fiber.
Risk groups, such as children, adolescents, pregnant women, lactating women and the elderly, should pay attention to a sufficient intake of this trace element through the consumption of foods rich in zinc, both in the vegetarian or vegan way of life and in diets mixed.
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