The richest foods in zinc

What are the benefits and harms of zinc for the body?

The tissues of the human body do not need the metal itself, but its biologically digestible form (bound ions in organic compounds).

A lack of zinc leads not only to disruption of metabolic processes, but also to a weakening of the immune system. In addition, this microelement is part of insulin; it also regulates the work of approximately 200 enzymes, participates in the activity of neurotransmitters, etc. It has also been proven that zinc has a beneficial effect on the process of hematopoiesis, respiration, and regenerative processes in the skin.

IMPORTANT! In fact, zinc belongs to 17 elements that are indispensable for the normal functioning of the human body. Without it, it is impossible to synthesize all cellular parts and compounds for the proper functioning of organs.

However, you need to be extremely careful with foods high in zinc. “Excess” zinc, which enters the body with food or medications, can disrupt metabolism and even lead to intoxication. If 150-600 mg of zinc has accumulated in the body, then the following symptoms may occur:

• general weakness;
• nausea;
• vomit;
• stomach ache.

Excess zinc in the body, effect on metabolism

Many people are concerned about the question of whether an excess of a microelement can be dangerous to health. The answer is unequivocal - yes. Exceeding the daily norm (listed above for all categories and age groups) of zinc consumption by more than 100-150 milligrams can lead to the following consequences:

• - toxic poisoning;
• - impaired coordination, sleep;
• - severe dizziness, constant nausea, gag reflex.

Excess (Zn) in the body by more than 5-6 g. may cause death. Therefore, before you start taking drugs enriched with it, it is important to get tested and get professional advice from a doctor on this matter. For the body to fully assimilate the named element in the absence of contraindications and diseases leading to its loss, it is enough to include in the menu several products indicated a little above.

Now you know which foods contain a lot of zinc, as well as what consequences can occur if there is a serious deficiency or, conversely, an excess of it in the body. Meanwhile, a few useful tips on consuming this product will not hurt you.

1. Use together with products containing a lot of zinc, oral contraceptives and diuretics significantly reduces the absorption of the microelement.
2. Unpleasant consequences from an excess of the element can occur if the daily norm of the product is exceeded by more than 150 mg.
3. The best absorption of zinc occurs when eating peanuts, legumes and soy products.

Daily value of zinc

In order for zinc-containing products to be beneficial, you need to know exactly what the daily intake of zinc is for people of different genders and ages.

IMPORTANT! During pregnancy, before and after childbirth, as well as during lactation, the daily requirement of zinc for a woman may change. It is necessary to clarify the information with your doctor.

Daily dose of zinc for different categories of people

Normal tissue zinc levels may fluctuate. It depends on many parameters: a person’s age, body weight, general health, presence/absence of chronic diseases, etc.

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The intake of any components along with food is regulated by the walls of the small intestine. Any disturbances in the absorption of microelements cause metabolic processes to fail and pose a threat to human health.

IMPORTANT! If a person has impaired absorption of minerals in the intestines, then he is recommended to take increased doses of vitamins and microelements. However, all these conditions must be discussed with a doctor so as not to become intoxicated by consuming foods rich in zinc in large quantities. Increased doses also differ for men and women.

General daily dose standards for different categories of people:

1. Babies (infants up to six months):

• for girls – 2 mg;
• for boys – 3 mg.

1. Children aged 6 months to 3 years – 2 mg.
2. Children from 4 to 8 years old – up to 5 mg.
3. Teenagers (9-14 years old) – 7-10 mg.
4. Teenagers (14-19 years old):

• girls – 10 mg;
• young people – 12 mg.

1. Women from 19 to 60 years old - up to 12 mg.
2. Men from 19 to 60 years old - up to 15 mg.

Parameters for expectant mothers and nursing women:

1. Pregnant women (up to 20 years) – 14 mg.
2. Pregnant women (over 20 years old) – 13 mg.
3. Breastfeeding women (16-20 years old) – 14 mg.
4. Breastfeeding women over 20 years of age – 18 mg.

Under certain circumstances (for example, with increased physical activity, during treatment for certain diseases, excessive sweating or taking diuretic medications), the daily dose can be increased to 30 mg. But any changes should be made only by the attending physician.

Benefits of zinc

The main functions of zinc in the body:

• Strengthens insulin secretion, stabilizes sugar levels;
• Increases immunity;
• Stimulates tissue regeneration;
• Participates in the synthesis of sex hormones;
• Increases sperm activity;
• Maintains the concentration of vitamin E in the blood;
• Increases libido, improves erectile function.

Benefits of zinc for men's health

The list is far from complete. Zinc is involved in vital biochemical processes, the list of which is wide. Without this mineral, not a single cell in the body, including prostate tissue, can function.

The zinc norm for men from 19 to 50 years old is 15 mg, from 50 to 80 years old – 13 mg. The maximum concentration safe for the body is 25 mg.

The reserve of the mineral in tissues and blood depends on weight, age, the condition of the intestinal mucosa, and the presence of concomitant pathologies. In the body of an adult man, it is approximately 3 g. Only 2% of zinc circulates with the blood, the rest is distributed throughout cellular structures. The highest concentration is in the prostate gland (7 times more than in other organs). With prostatitis, the amount of zinc in the tissues of the gland is significantly reduced, and cancer cells completely lose the ability to accumulate it.

Symptoms of Zinc Deficiency

If there is a lack of zinc in the body, the patient may complain of the following unpleasant symptoms:

• exposure to frequent colds (flu, ARVI and other forms);
• regular formation of herpes lesions and other fungal formations on the mucous membranes and other parts of the body (a sign of reduced immunity);
• wounds and abrasions heal very slowly;
• symptoms of dermatitis often appear on the body;
• allergic reactions have become more frequent;
• hair has become brittle, dry, it grows slowly and falls out;
• taste sensations have changed, taste buds have become less receptive;
• metabolism is disrupted;
• the general emotional background has changed: the person has become more irritable, his mood has become unstable, and a tendency towards depression has appeared;
• visual acuity decreased;
• the skin became drier, a large number of wrinkles appeared;
• the nail plates became brittle and stripes began to appear on them;
• coordination is impaired;
• decreased or completely lost appetite;
• The muscles at the fingertips began to contract more often;
• brain function and memory have deteriorated;
• disruption of the menstrual cycle;
• potency was impaired, premature ejaculation appeared;
• for pregnant women, deficiency can lead to miscarriage or premature birth;
• mental retardation in childhood and adolescence.

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Biological role of zinc

Products containing zinc should definitely be included in the diet of a person who cares about their health. Zinc is called (and, I must say, quite deservedly) “the microelement of youth.” Its effect on the human body occurs generally at the cellular level. This follows from the fact that this chemical element is directly involved in metabolic processes, since it is present in all hormones, enzymes and vitamins.

• Zinc is extremely important for our immune system. In particular, it stimulates the production of the hormone thymalin. Thymalin is needed for T-lymphocyte activity. Therefore, zinc deficiency in the body leads to a lack of T-lymphocytes and a decrease in the phagocytic activity of neutrophils.
• At the cellular level, zinc is also very important - without it, normal DNA synthesis does not occur. Another enzyme directly dependent on zinc, superoxide dismutase, regulates lipid peroxidation. Therefore, a number of scientists call zinc a natural antioxidant.
• Zinc takes part in metabolic processes, the breakdown and synthesis of proteins, fats and carbohydrates. It is needed for the functioning of the immune system, for the normal activity of antibodies, leukocytes and hormones.
• Zinc is involved in processes occurring in the adrenal glands, thyroid gland, pituitary gland, ovaries and testes. Zinc is needed for the production of hormones, for the production and removal of insulin from the body.
• Over three hundred enzymes in our body include zinc. This element affects the absorption of vitamins E and A. The liver must release vitamin A, which is also facilitated by zinc. The health of teeth and bones significantly depends on zinc, which is included in their structure.
• Some scientists believe that a disorder of zinc metabolism in the body may be the cause of Alzheimer's disease, since this element is needed for the formation of transmitter mediators. Zinc is the predominant mineral in the structure of the eye.

In a word, it is impossible to be healthy without it.

There are many reasons why a deficiency of this microelement may occur in the body. Zinc deficiency can be caused by diseases of the thyroid gland, liver, digestive tract, cancer, as well as a lack of this trace element in food and water. The absorption of zinc significantly worsens when taking calcium supplements, and with the abuse of alcohol and coffee, its excretion from the body increases.

Zinc deficiency negatively affects a wide variety of tissues and organs of our body. Its symptoms may be:

• skin changes (various rashes near natural openings and on the extremities, deterioration in the healing of scratches, abrasions and other skin defects, dry skin);
• changes in hair (local loss, appearance of a reddish tint or decreased pigmentation) and striations of nails (transverse white stripes);
• eye damage (swelling of the cornea, sometimes leading to clouding, inflammation of the conjunctiva, cataracts);
• changes in the perception of tastes and smells; loss of appetite;
• neurological disorders (trembling of the limbs, changes in gait and speech, dementia, decreased attention and learning ability);
• behavioral disorders (unreasonable irritability, low mood, drowsiness);
• prolonged or premature labor, atonic bleeding during childbirth; cessation or delay of growth and puberty in children;
• long-healing ulcers on the mucous membranes; tendency to frequent infectious diseases;
• impotence;
• infertility.

A lack of zinc in the human body makes the normal functioning of the reproductive and immune systems impossible. Without zinc, blood formation and healing processes cannot take place. For children, zinc deficiency can have a negative impact on normal growth, puberty, taste and smell.

A lack of zinc in the body may be indicated by diarrhea, apathy, and signs of neuropsychiatric disorders (confusion of thoughts, irritability, depression, trembling of fingers, loss of coordination of movements). With a more serious zinc deficiency (blood plasma content less than 3 µmol/l), inflammatory processes in the oral mucosa and changes in the skin of the face (especially in the mouth) and extremities develop.

This is why it is so important to know which foods contain zinc.

Zinc performs a huge variety of biological functions in the human body. In particular, this microelement:

• present in most enzymes;
• facilitates the absorption of vitamin E and also maintains its optimal concentration in the blood;
• influences the course of protein metabolism reactions;
• helps increase immunity, is responsible for the formation of the body's resistance to infections and colds;
• is one of the links in the process of hematopoiesis;
• regulates cell growth, differentiation and reproduction;
• participates in the process of vitamin A metabolism;
• accelerates wound healing;
• stabilizes connections between hormones and their corresponding receptors;
• is part of insulin, which takes part in carbohydrate metabolism;
• improves hair and nail growth;
• participates in the exchange of nucleic acids;
• ensures regeneration of the integumentary tissues of the human body, accelerates the healing processes of cuts, scratches, wounds, burns;
• eliminates disturbances in the functioning of the sebaceous glands;
• responsible for puberty, supports reproductive function;
• helps remove toxins from the body;
• ensures the normal functioning of the olfactory and taste receptors.

In addition, zinc is one of the substances involved in the process of processing alcohol in the body. That is why the lack of this microelement is usually considered to be one of the factors contributing to the development of child and adolescent alcoholism.

The daily requirement of the human body for zinc is:

• infants – 3–4 mg;
• children under 3 years of age – up to 5 mg;
• preschoolers – about 8 mg;
• schoolchildren 7–11 years old – 10 mg;
• adolescents 12–18 years old – 12 mg;
• adult women and men, elderly people – 15–20 mg.

Zinc is a substance necessary for normal intrauterine development and fetal growth, so during pregnancy women experience a higher need for this microelement. In particular, the daily intake of this substance increases by 0.6–1 mg. In addition, the need for zinc increases significantly during periods of active sports.

A lack of this useful microelement can lead to the development of the following disorders in the development and functioning of the body:

• growth retardation;
• disruption of the process of puberty;
• increased fatigue, constant feeling of tiredness;
• excessive irritability;
• somnological disorders;
• memory impairment;
• depressive states;
• stool disorders (diarrhea);
• loss of appetite;
• impotence, weakening of erection;
• the appearance of dandruff, pathological hair loss, a sharp slowdown in hair growth;
• the appearance of unusual skin rashes;
• blurred vision;
• noticeable weakening of the immune system, increased susceptibility of the body to infections;
• excessive craving for alcohol;
• development of anemia;
• disorders in the reproductive system;
• slowing down the rate of wound healing;
• gradual weight loss;
• development of stomatitis and other dental pathologies;
• loss of smell, distortion of taste;
• decreased sperm activity;
• delamination of the nail plates, the appearance of white spots on them;
• increased frequency of allergic reactions;
• premature onset of labor not due to other reasons.

In addition, zinc deficiency is one of the most important causes of early aging of the body.

The factors leading to oversaturation of the body with zinc are:

• exchange failures;
• excessive intake of this microelement with water and food;
• uncontrolled, prolonged consumption of zinc-containing drugs (including zinc ointments intended for local treatment of lesions);
• living in environmentally unfavorable regions;
• frequent contact with zinc and its compounds in production (work in unfavorable conditions).

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An excess of zinc, just like a deficiency of this substance, can provoke the development of a number of pathological processes. The most common of them are:

• dysfunction of the immune system;
• the occurrence of autoimmune processes;
• deterioration of the condition of hair, skin, nails;
• stomach ache;
• nausea, vomiting;
• formation of copper, cadmium and iron deficiency in the body;
• development of disturbances in the functioning of the pancreas, prostate gland, and liver.

Identification of symptoms indicating the formation of a deficiency or excess of zinc is the basis for taking urgent measures aimed at normalizing its concentration in the body (following a diet, stopping the use of zinc-containing medications, alcohol, etc.). If there is no effect from self-medication, it is necessary to consult a doctor as soon as possible and undergo the course of treatment prescribed by him.

Who among us doesn’t want to always be healthy? We all dress warmly in winter to avoid getting the flu. Some people go in for sports, while others try to eat exclusively healthy foods. But is this enough, and what does the body actually need to function properly?

To maintain the functioning of all systems and organs, it is necessary that the elements of the D.I. table Mendeleev were contained in the body in sufficient concentration. However, it is not always possible to maintain the necessary balance of microelements and vitamins. And this is due to frequent stress, environmental conditions, and a decrease in the body’s protective properties.

It is possible to normalize the balance, and, in fact, it is not that difficult. And a balanced diet will help with this, since the gastrointestinal tract (GIT) is the main conductor of beneficial substances and microelements, in particular zinc. From this article you will learn what the benefits of this element are and which products contain the largest amount of zinc.

Man has known about the healing properties of this element since ancient times. In Ancient Egypt, an ointment was prepared from Zn to promote rapid healing of wounds. In modern times, the role of this element is also appreciated, however, as a rule, by doctors. But it is equally important that every person knows about the benefits of zinc and which foods contain the most element.

Why might there be a lack of zinc in the body?

There can be many reasons for zinc deficiency. But doctors call the most common of them the following:

• pathology of the liver gland;
• gastrointestinal diseases;
• serious stress on the nervous system (regular prolonged stress, emotional overload);
• improper diet (especially lack of foods high in Zn);
• increased sweating;
• alcohol addiction;
• the presence of malignant neoplasms;
• worms;
• pathology of the pancreas;
• the presence of chronic diseases of various etiologies.

What are the consequences of a lack of zinc in the body?

In fact, zinc deficiency is not such a common occurrence in medical practice. But still, there are isolated cases with this diagnosis. It’s easy to suspect a lack of this element:

• if we are talking about children, then there is retardation of development (mental);
• the patient’s appetite disappears or decreases sharply;
• hair becomes thin, brittle, and begins to fall out (for men, this process can lead to complete baldness)
• olfactory receptors become dull, taste sensations change;
• skin diseases develop (dermatitis, eczema, acne, etc.);
• nails begin to peel, break, become covered with white spots and stripes;
• Immunity is sharply weakened, and the risk of contracting various infectious diseases increases.

On top of that, if you ignore foods rich in zinc, you may encounter serious problems with reproductive function and a large number of other diseases. For men, this threatens impotence, and for women, infertility. Also, women may experience disruptions to their menstrual cycle.

What foods contain zinc (table)

To make it easier to calculate your daily dose of zinc, below is a table of foods that contain the most zinc. These are not all sources of this trace element, but they are the most common.

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Not everyone knows that the most zinc is found in meat products and seafood. It is these delicacies, containing 3-4 times more minerals compared to other products, that should form the basis of the diet of a person suffering from a lack of the element in the body.

But this does not mean that you should eat only those foods that contain the most zinc. It is important to add foods less rich in minerals to your diet: seeds, vegetables, grains, dairy products, etc.

What foods contain zinc?

Zinc enters the human body with food. Moreover, the richest sources of this substance are:

• oysters;
• lobster meat;
• lamb, beef;
• liver.

In addition, zinc is found in high concentrations in fish, dairy products, wheat, sesame and poppy seeds, nuts, sunflower and pumpkin seeds, and some vegetables and fruits. More detailed data on the content of this substance in food are given in the table.

What foods adversely affect the absorption of zinc?

To create a diet, it is necessary not only to know what foods contain zinc, but also what substances and products can prevent this element from being absorbed by our body. There are a lot of them:

• various types of heavy metals and their derivatives (including cadmium and lead);
• foods containing a high percentage of copper and calcium;
• hormonal drugs (including OK and corticosteroids);
• medications that can remove zinc from the body (usually drugs for increased sweating, diuretics);
• excess amount of phosphates in products;
• immunosuppressants;
• alcoholic products;
• antibiotic drugs;
• drinks with high caffeine content (especially tea and coffee).

Zinc in foods: where is the highest content?

Remember that for better absorption of the microelement, you should not combine it with supplements of magnesium, iron, calcium, or copper. Zinc, the content of which varies among foods, is very important for regulating immune function. It is this microelement that allows you to activate T cells, which in turn allow you to regulate the immune response and attack infected cells.

If you want to get zinc in food, the table will help with this. It indicates the content of the substance in milligrams. These data are also confirmed in an article by Helen West for the authoritative publication Healthline.

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