Your body could be in big trouble if you don’t get enough zinc. So, make sure you have enough of your daily zinc. Illume-emag has some ideas of what could be part of your diet.
The importance of zinc
Zinc is essential for many of the body’s functions and systems in immune function, protein synthesis, wound healing, DNA synthesis, and cell division, and is required for a proper sense of taste and smell. Zinc is especially important in supporting normal growth and development during pregnancy, childhood, and adolescence. The body cannot make zinc, so it must be obtained from food. It is mainly stored in the muscles and bones. Although zinc can be found in many types of food, the body’s ability to absorb zinc from each type varies. People who eat protein are more likely to be able to absorb zinc, so vegetarians and vegans are at greater risk of zinc deficiency. People who eat mainly grains and legumes need more zinc than people who eat meat.
Zinc is sold in some products to help with the common cold. Research shows that taking zinc lozenges or syrup can make cold symptoms less severe and last less time, especially if you take them in the first 24 hours.
Most men need 14 milligrams (mg) of zinc a day, and most women need 8 mg. When women are pregnant or breastfeeding, this number rises to 10–11 mg/day and 11–12 mg/day, respectively.
Food high in zinc
1. Oysters (20.25 milligrams of zinc per 100g)
Oysters contain more zinc per serving than any other food. They are also rich in iron and a source of protein and heart-healthy omega-3 fatty acids. It is recommended to broil them with herbs and parmesan or toss them into a seafood chowder. They’re also delicious raw with horseradish and mignonette sauce. However, be cautious when using them since they are a common cause of food poisoning.
2. Beefsteak (8.2mg/100)
Beefsteak contains high amounts of vitamin B12, selenium, zinc, and other vitamins that help keep the body’s nerve and blood cells healthy. It is very low in sugar.
3. Crab (6.4mg/100g)
Crab can be a source of protein and also contains vitamins A, B, and C. It is especially rich in magnesium, which helps your heart and muscles function properly.
4. Almonds (3.5mg/100g)
Almonds are high in magnesium, omega-3s, and vitamin E, an antioxidant that protects the eyes and improves immunity. Dry roast them up and use them as a snack.
5. Lobster (2mg/100g)
Aside from the seriously succulent meat, a serving of lobster offers 20% of the daily recommended amount of B12, 32% of your protein needs, and 8% of your calcium requirement.
6. Chicken (1 mg/100 g)
It is a good source of protein B6, a nutrient necessary for estrogen metabolism and vital for normal brain function.
7. Cashews (0.5mg/100g)
The nuts contain healthy fats, folate (a B vitamin that helps the body make new cells), and vitamin K, which is essential for blood clotting. It could be a snack to fill up a small portion of your daily iron.
People can usually get enough zinc from their diet, but those who need more zinc, like vegetarians and vegans, could consider taking a zinc supplement. However, too much zinc can lead to nausea and vomiting, diarrhea, abdominal cramps, and headaches. You should not take more than 40mg of extra zinc a day unless your doctor tells you to.
