Foods that provide zinc

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Experts say that its importance for health is very small, but people need very small amounts of this mineral.This trace element is needed in many metabolic processes because it gives the human body a good smell. With the help of zinc, the body’s immunity will be much better and also help prevent cancer, because there are many antioxidant properties that it possesses and that fight against free radicals.

Quantities recommended by specialists vary even due to sex. These would be approximately the following:

  • Babies from 0 to 6 months: 2 mg
  • Babies 7 to 12 months: 3 mg
  • Children from 1 to 3 years: 3 mg
  • Children 4-8: 5 mg
  • Children 9 – 13: 8 mg
  • Boys aged 14 to 18 years: 11 mg
  • Adult men: 11 mg
  • Girls 14-18 years: 9 mg
  • Adult women: 9 mg
  • Pregnant women: 11-12 mg
  • Women during breastfeeding: 12-13 mg

The importance of zinc for the human body is multiple:

  • First of all, it is very important for the proper functioning of our immune system.
  • During pregnancy, it is very involved in the normal growth and development of the baby. He is also good for his childhood and adolescence.
  • It regulates sex hormones, both estrogen and testosterone.
  • It is very good for insulin synthesis and regulation.
  • It is part of the enzyme superoxide dismutase, a powerful natural antioxidant
  • In many cases it is also recommended for wound healing.
  • It is involved in the synthesis of proteins, keratin and collagen.
  • Participates in the senses of smell and taste.
  • The regulation of the sebaceous glands is one of the functions of zinc.

Foods that provide zinc are:

  • Oysters are one of the most important foods that provide zinc to the body. It provides about 25 mg.
  • Horse, beef, lamb and pork have between 5-10 mg in its composition
  • Seafood that has between 4-7 mg
  • Viscera: for example, the liver gives us between 3.5 and 6 mg
  • Eggs: per 100 g of yolk we get about 3.8 mg
  • The main source of plants that provide zinc is wheat germ, as they provide 16 mg
  • Pumpkin seeds have 10 mg in their composition
  • Cocoa: Pure cocoa contains approximately 8.1 mg
  • Dried seaweed agar: this food has a zinc content of 5.8 mg
  • Wheat bran. If you consume 100gr you will benefit from 4.2 mg of zinc
  • Oilseeds: (especially pine nuts and walnuts) contain about 5 mg
  • And last but not least, legumes. They help to get between 3.2 and 3.6 mg