7 Zinc Rich Foods And Their Benefits
Zinc is commonly found in muscles, bones, brain, kidneys and liver, being an essential trace element for enzymatic reactions in the body and the proper development of the immune system, among others.
In this article, we will explain the usefulness of zinc, its main benefits and the quantities that our body needs, as well as the 7 best foods rich in zinc and the contraindications that could lead to excessive consumption of this trace element. .
We invite you to read on!
What is the use of zinc?
Zinc is a trace element. This means that, despite its importance for health, we only need very small amounts of this mineral.
Zinc is a mineral essential for the normal functioning of cells in our body. It participates in the formation of tissues, in the manufacture of hormones. On the other hand, it is part of some proteins. And participates in most chemical reactions involving enzymes.
Zinc is usually found in muscles, bones, brain, kidneys and liver. The highest concentrations are found in semen, eyes and prostate.
Recommended zinc intakes
Recommended amounts of zinc vary widely throughout life and also depend on gender. Approximately, the recommended daily amounts would be as follows:
- Infants 0-6 months: 2 mg
- Infants 7 to 12 months: 3 mg
- Infants 1 to 3 years: 3 mg
- Children 4 to 8 years old: 5 mg
- Boys aged 9 to 13: 8 mg
- Boys aged 14 to 18: 11 mg
- Adult males: 11 mg
- Girls aged 14 to 18: 9 mg
- Adult women: 9 mg
- Pregnant women: 11-12 mg
- Lactating women: 12-13 mg
The 7 foods richest in zinc
1. Meat
One of the star foods if we are talking about foods with high amounts of zinc is the liver. The liver can contain up to 7.3 milligrams of zinc per 100 grams of meat, in the case of veal.
Red meat is generally high in zinc, especially beef, as it can contain up to 6.2 milligrams per 100 grams of meat. Pork is the second richest meat in zinc, and its liver is also the part with the most zinc.
Poultry is the third most zinc-rich food of this type. In addition to being healthy and easy to obtain, chicken or turkey meat can contain up to 5 milligrams of zinc per 100 grams of meat.
2. Seafood
Here we can include shellfish in general, which are foods very rich in zinc.
First of all, we can talk about clams, which is one of the foods with the most zinc, reaching up to 7 milligrams per 100 grams. Crabs, which provide about 4.7 milligrams of zinc in a similar amount of food, are another of the featured shellfish in this section.
3. Dried fruits
Dried fruits like hazelnuts and almonds are also a good example of foods high in zinc, as they can provide up to 4 milligrams of this mineral per 100 grams of fruit.
4. Milk derivatives
We can mention here yogurt, milk and especially cheese, one of the best foods rich in zinc.
There are remarkable amounts of zinc in cheese in general, and in hard cheeses in particular. It is advisable to consume it in moderation due to its caloric intake and high salt content.
5. Cereals and seeds
Whole grains are a good way to incorporate zinc into the diet, although their absorption is generally lower due to the phytic acid content of the grains. On the contrary, the action of yeast reduces the level of phytic acid favoring the absorption of zinc by the body.
This is why, for better absorption of zinc, whole-grain sourdough breads, oatmeal, pumpkin seeds and brewer’s yeast in particular are recommended, as they contain high levels of zinc.
6. Cocoa
Chocolate is a great ally for our health in general, we know that. To all its benefits that we know, is added that of protecting our immune system. A 100 g piece of sugar-free chocolate contains 10 mg of zinc, or about 100% of the recommended daily dose.
However, 100 g of bitter cocoa powder only contains 40% of the daily zinc intake. If you choose this chocolate option, you should therefore supplement it with other foods rich in zinc.
7. Food supplements
As with other minerals, there are vitamin supplements with zinc for people who may have a deficit in their body. In addition, it should be remembered that an excess of this mineral can also cause health problems, so it is recommended to take this type of supplement only if it is recommended by your doctor.
The benefits of zinc for our health
As mentioned above, zinc is linked to various metabolic processes that develop in cells, which improves a wide variety of enzymes, as well as the proper development of the immune system and neurological functions.
Zinc also plays an important role in the production of cell membranes and in the expression of certain genes.
Some studies have established that zinc can work as a possible treatment for symptoms of the common cold, age-related macular degeneration, diabetes mellitus, and even HIV / AIDS.
Zinc deficiency can cause problems in the correct physical development of children. But also complications during pregnancy. A degeneration of the immune system. And increased transmission of infections. It is for all these reasons that it is important to include foods rich in zinc in our diet.
Contraindications
For zinc to be toxic and harmful to our health, more than 300 mg per day should be ingested. In this case, stomach problems, the presence of blood in the urine or lethargy may appear. Excess zinc can also influence the absorption of copper, which would produce copper deficiency which leads to anemia, arrhythmias or fatigue.
Therefore, a varied and balanced diet, in which adequate proportions of all types of food are consumed, is always the healthiest option to obtain all the nutrients necessary for the proper development of the organism.
