Seven Foods With A High Zinc Content
In this article, we will explain what zinc is, what the benefits are, the recommended daily intake, which seven foods have a high zinc content, and what can happen due to zinc deficiency.
Read on for more information!
What is zinc?
Zinc is a trace element that we need very small amounts of.
It is an important mineral for the normal operation of your cells. It plays a role in tissue formation, hormone production, proteins, and it is involved in most chemical reactions involving enzymes.
Zinc is commonly found in muscles, bones, brain, kidneys and liver. In addition, the higher concentrations of this mineral are found in semen, eyes and prostate.
Recommended dietary supplement of zinc
Although zinc requirements vary with age and gender, it is recommended to ingest from 10 to 13 mg of this mineral daily.
Here are the recommended amounts of zinc uptake by age groups:
- Babies from 0 to 6 months: 2 mg
- Babies from 7 to 12 months: 3 mg
- Infants aged 1 to 3: 3 mg
- Children aged 4 to 8: 5 mg
- Children aged 9 to 13: 8 mg
- Teenage boys from 14 to 18: 11 mg
- Adult men: 11 mg
- Teenage girls from 14 to 18: 9 mg
- Adult women: 9 mg
- Pregnant women: 11-12 mg
- Lactating women: 12-13 mg
Seven foods with a high zinc content
1. Meat
Meat is a food that has a high zinc content, especially liver. Liver can contain up to 7.3 milligrams of zinc per 100 grams of beef.
Other foods with a high zinc content include meat, especially beef, because it can contain up to 6.2 milligrams per 100 grams.
Pigs and pig livers contain the second highest amounts.
Meat from poultry is in third place in the amount of zinc. Aside from being healthy and easy to find, chicken or turkey meat can contain up to 5 milligrams of zinc per 100 grams.
2. Seafood
You should eat shellfish and crustaceans in general, as they are foods rich in zinc.
Mussels are one of the foods that contain the most zinc, as they can contain up to 7 milligrams per 100 grams.
Another good alternative is crabs, which give approx. 4.7 milligrams of zinc per 100 grams.
Nuts have a high zinc content
Nuts such as hazelnuts and almonds are also a good example of foods that have a high zinc content, as they can contain up to 4 milligrams of this mineral per 100 grams.
4. Dairy products
Yogurt, milk and cheese are some examples of foods with a lot of zinc.
There is a significant amount of zinc in cheese, especially in cheddar cheese. Still, you should consume it in moderation due to its high calorie and salt content.
5. Cereals and seeds have a high zinc content
Whole grains are a good way to include zinc in your diet, even if your body will not absorb it as well due to the phytic acid they contain. The phytic acid in whole grains can prevent the absorption of some mineral micronutrients.
However, yeast reduces the level of phytic acid and thus favors zinc absorption.
To absorb zinc better, you should eat wholemeal bread with yeast, oatmeal, pumpkin seeds and brewer’s yeast especially because it contains high levels of zinc.
6. Cocoa
Dark chocolate is beneficial in many ways, including the fact that it can help protect the immune system. A piece of unsweetened dark chocolate of 100 grams contains 10 mg of zinc, which amounts to approx. 100% of the recommended daily allowance.
Furthermore, 100 grams of unsweetened cocoa powder contains 40% of the recommended daily allowance of zinc.
7. Dietary supplements with a high zinc content
As with other minerals, zinc supplements are intended for people suffering from zinc deficiency.
However, keep in mind that an excess of zinc can cause health problems, and therefore we recommend that you take such supplements only under the doctor’s order.
The health benefits of zinc
As mentioned above, zinc plays a role in various metabolic processes, improves a number of enzymes and enhances the immune system and neurological functions.
Zinc also plays an important role in the development of the cell membrane and gene expression.
Some studies have shown that zinc is a possible treatment for cold symptoms, age-related macular degeneration, diabetes mellitus and even HIV / AIDS.
A zinc deficiency can cause problems in children’s physical development, pregnancy complications, weaken the immune system and increase the risk of getting infections. For all of these reasons, it is important to include foods that are high in zinc in your diet.
Contraindications
More than 300 mg of zinc per day is toxic. In this case, stomach problems, blood in the urine or lethargy may develop. Excess zinc can also affect copper absorption. This can result in a copper deficiency that can result in anemia, arrhythmia or fatigue.
Therefore, a balanced and varied diet is always the healthiest way to get all the nutrients you need for proper body function.
