Zinc is an essential mineral for our body, And plays a key role in this regard, for example by participating in hundreds of enzymatic reactions, protecting against oxidative damage, participating in wound healing, generating DNA and. in addition, it is necessary for the creation of hemoglobin.
Zinc deficiency and health problems
The human body does not have the capacity to synthesize zinc, so it is necessary to acquire it through diet. It is estimated that of all the zinc ingested (its absorption takes place in the small intestine), the body uses only 20%.
The recommended daily amount of this mineral is 15 mg / day, but absorption differs from person to person. Zinc deficiency can occur if certain foods are excluded from the diet such as: red meat, seafood, whole grains or dairy products.
The people most at risk of zinc deficiency are:
- Vegetarians and vegans
- pregnant women
- Endurance athletes
- People with gastrointestinal illnesses
- Those who consume excess iron supplements
Vegetarians and vegans should know this too certain foods high in zinc may fit into your dietFor example, chickpeas or pumpkin seeds.
Some symptoms of zinc deficiency include:
- frequent infections
- Poor vision in the dark
- Hair loss
- Problems with the sense of taste
- Smell problems
- Wounds on the skin
- slow growth
- Slow wound healing.
Foods rich in zinc
But, What foods are rich in this mineral? Which food products provide large amounts of this trace element? You can find a list of 10 foods high in zinc below:
Pork, while lean, is one of the healthiest meats we can eat. Like all meat, it is rich in protein and B vitamins and also in zinc. If you really want to eat healthy, always choose organic meat to avoid chemicals, antibiotics, or hormones that might have been given to the animal’s diet. 100 g of this food contains 6.72 mg of zinc and 179 calories.
2. Dark chocolate
If you’re a chocolate lover, now you’ll have one more reason to eat dark chocolate. Well, cocoa is rich not only in antioxidants and magnesium, but also in zinc. Obviously, dark chocolate is high in saturated fat and a lot of calories, however, some of the delicious pleasure can benefit you in terms of your health. 30 gr of dark chocolate contain approximately 3 mg of Zinc.
3. Brown rice
It is always much healthier to consume whole grains because they are high in fiber, antioxidants, micronutrients and also have a lower glycemic index. As for brown rice, it has more potassium, magnesium, selenium and less sugar than white rice, so it keeps you full for longer. 100 grams of this food contains 2.02 milligrams of zinc and 111 calories.
Eggs are a food rich in zinc. This trace element is mainly found in the yolk, where there are also other micronutrients such as vitamins A, E, D and K. Egg yolks are known to increase cholesterol, but eating them with reasoning n is not bad. 100 g of egg contain 4.93 mg of this mineral.
Crab is a delicious food rich in zinc. As well as being a good source of protein, it’s low in calories and fat, making it great for weight loss. The only problem is that it has high levels of sodium which causes water retention and an increase in integral pressure. However, eaten in moderation is not a bad food. 100 g of crab contain 7.6 mg of zinc and 84 calories.
Oysters are the best foods on this list for their high zinc content. The various existing varieties can provide 16 to 182 mg of this mineral per 100 g. The variety that contains the most zinc is the wild eastern oyster, which provides 182 mg per 100 gr serving. Definitely a food rich in zinc.
It has already been said that meat products are foods rich in zinc, but without a doubt, the meat richest in this mineral is beef. 100 g of this meat contains 10 mg of Zinc, or 70% of the recommended daily allowance (CDR). If you go to the butcher to buy it, try turning it into lean meat.
8. Pumpkin seeds
For people who do not consume dairy products or meat, this food is a good alternative to the ingestion of zinc. For 100 gr, its approximate content is 10 mg. If we take one ounce (about 85 seeds), its content is 3 mg. In other words, 19% of the recommended daily amount.
Peanuts are a great source of zinc and can be eaten both naturally and as peanut butter, which tastes delicious. Peanut butter or cream contains a lot of phosphorus, vitamin E and vitamin B7. In addition, for 100 g of this food, you will consume 3 mg of zinc.
10. Watermelon seeds
Watermelon seeds are a popular food in Asia and the Middle East. They are usually eaten raw, added to a salad or baked in the oven. 100 gr provide 10 mg of Zinc (70% of the recommended daily amount). One ounce is equivalent to 3 mg of this mineral, or 19% of the CDR.