Foods containing zinc are an important element that is one of the vital elements in the body. It is necessary for the normal functioning of absolutely every cell in the human body. Normally, the human body should contain two to three grams of zinc. Zinc for good vision is part of the enzymes that provide the most important functions such as growth, metabolism, protein synthesis, activation of immune responses, maintenance of memory, good vision, maintenance of taste and smell, normal functioning of the reproductive system.
What are the sources of zinc
Wheat bran and wheat germ, as well as sunflower and pumpkin sprouts, mushrooms and oysters contain 130 milligrams of zinc per kilogram of product. Pork, chicken, beef and offal contain up to 140 milligrams per kilogram of product. River fish and beef liver contain up to 85 milligrams, and wholemeal bread, rabbit meat, eating mussels, egg yolks and nuts contain up to 50 milligrams.
Brewer’s yeast, onions, garlic, canned meat and fish contain up to 20 milligrams of zinc per kilogram of product, and white bread, fruits and vegetables, sea fish and milk contain up to 8 milligrams of zinc. Zinc is a key mineral that helps strengthen the immune system, regulate vitamin A levels, regulate metabolism, heal wounds, treat colds and other ailments.
Zinc deficiency can cause digestive disorders, brittle nails and hair, acne, dry skin, diarrhea, loss of appetite and decreased immunity. The best sources of zinc are animal products. Below is a list of the most recommended foods rich in this mineral.
The best sources of zinc
Egg yolk
Egg yolk is a good source of zinc, as well as vitamins A, E, D and K and other essential minerals. 100 grams of egg yolk contains 4.93 milligrams of zinc. To do this, eat more different omelets, egg creams, egg salads, egg desserts, stuffed eggs.
Turkey meat
Turkey meat is one of the best sources of zinc, but it is important to cook healthily. Avoid turkey sausages and fried turkey kebab. 100 grams of turkey meat contains 3.09 milligrams of zinc. Emphasize more on turkey soup, turkey steaks, stuffed turkey, turkey skewers.
Black chocolate
If you haven’t had enough reasons to eat dark chocolate, here’s another very good argument. Dark chocolate contains a large amount of zinc – 9, 6 milligrams per gram. However, be careful not to overdo it, because you can gain weight! But 2-3 bars of chocolate in nut candies or in desserts without baking will not hurt you.
Sesame
Sesame seeds can be sprinkled in diet salads, healthy smoothies and added to keto bread or keto biscuits. They contain an impressive amount of zinc – 7, 75 milligrams per gram.
Lamb meat
Another good source of zinc is lamb – 8, 66 milligrams of zinc per gram. It should not be consumed in excess. Emphasize lamb soup, roast lamb, lamb steaks and other diet recipes with lamb.
Mushrooms
Mushrooms contain many essential vitamins and minerals, including zinc. 100 grams of shiitake contain 7, 66 milligrams of zinc.
Porridge
Cashews are a very healthy food, rich in zinc and good fats. 100 grams of cashews contain 5.35 milligrams of zinc. Add cashews to more vegan snacks, sauces, salads, homemade ice creams.
Pumpkin seeds
Pumpkin seeds are rich in nutrients and are also an excellent source of zinc. 100 grams of pumpkin seeds contain 7, 81 milligrams of zinc. Fruits and vegetables are not rich in zinc. Therefore, vegetarians may develop zinc deficiency. Prolonged consumption of very salty or very sweet foods can also reduce the zinc content in the body.
Zinc deficiency can be caused by thyroid and kidney problems, as well as by taking birth control pills. Zinc deficiency can cause growth retardation in children and infertility in men and women, as well as impotence. Zinc deficiency also manifests itself in memory loss and irritability, hair loss, blackheads, loss of appetite and smell, frequent infections, and elevated cholesterol. In the absence of zinc, white spots appear on the nails.
This is often one of the signs of an allergy. To deal with it, consume more products of animal origin, wheat germ, whole grain bread. Regular and varied nutrition will ensure a good intake of zinc. And the benefits of it are truly amazing.