Zinc is one of the beneficial minerals for human health, and one of the benefits of zinc is that it provides the body with energy and vitality, and its deficiency or excess of the normal range leads to some health problems.
The importance of zinc for the body
1.It enters into the chemical composition of more than 300 different types of necessary enzymes that control various metabolic processes.
2.Maintains the immune system.
3.It helps in the growth of damaged cells and tissues and works to repair them.
4.Zinc plays an essential role in bone formation and health and can help prevent osteoporosis.
5.It is essential for male sexual health, and reasons for this can include zinc’s action as an antioxidant and its contribution to maintaining normal hormone levels.
6.Enhance memory and cognitive functions.
7.Maintain nerve health and relieve neurological symptoms, including tingling, numbness and peripheral neuropathy.
8.Maintaining healthy eyes, one of the potential benefits of zinc is its contribution to delaying the occurrence of macular degeneration and age-related vision loss.
What is the daily requirement of zinc
The body’s daily needs for zinc vary from person to person
Infants 0 – 6 months: 2 mg.
Infants 7 – 12 months: 3 mg.
Children 1 – 3 years: 3 mg.
Children 4 – 8 years: 5 mg.
Children 9 – 13 years: 8 mg.
Male adolescents (14-18 years): 11 mg.
Female adolescents (14-18 years): 9 mg.
Adult men: 11 mg.
Adult women: 8 mg.
Pregnant woman: 12 mg if she is younger than 18 years old, 11 mg if she is older than 18 years of age.
Breastfeeding woman: 13 mg if younger than 18 years, 12 mg if older than 18 years.
The most important foods rich in zinc
It is necessary to include foods rich in zinc in your diet, due to its many health benefits, and the most prominent sources of zinc are:
1.meats
Meat, poultry and seafood such as oysters are an excellent source of zinc.
Each 100 grams of ground beef contains 4.8 milligrams of zinc, which is 43% of the recommended daily intake of this mineral.
In addition, meat is one of the foods rich in other nutrients necessary for the body, such as: protein, vitamin D and vitamin B group.
But it is important to eat unprocessed meat and stay away from processed ones in order for your diet to be balanced and contain other food groups.
2.Legumes
Legumes of all kinds are rich in zinc, as every 100 grams of cooked lentils contains 12% of the recommended daily intake of zinc.
It should be noted that legumes also contain a substance called phytate, which hinders the absorption of zinc in the body, so your body will not benefit much from it.
This means that plant sources of zinc are less efficient, or less absorbed in the body, than animal sources.
3.Nuts
Eating nuts enhances zinc levels in the human body, due to its high levels in them, such as: almonds, peanuts, and cashews.
Cashews are one of the best sources of zinc, as each 28 grams contains 14% of the recommended daily intake of zinc.
In addition, nuts are characterized by important nutrients, such as: healthy fats, dietary fiber, and some vitamins and minerals.
4.Eggs
Eggs contain a moderate amount of zinc, as each large egg contains approximately 5% of the recommended daily serving.
Eggs have many health benefits due to the minerals, vitamins and healthy fats they contain, but they should be eaten in moderation.
5.Dark Chocolate
Did you know that each 100 grams of dark chocolate contains 3.3 milligrams of zinc, which is about 30% of the daily serving?
Unfortunately, chocolate is high-calorie, as every 100 grams is rich in about 600 calories, so it is not the best source of zinc.
6.Dairy products
Dairy products contain many important nutritional values necessary for human health, and are also rich in zinc.
It is noteworthy that the zinc contained in these products is absorbed by the body very effectively, unlike the plant products that have already been mentioned.
Other foods that contain a small amount of zinc
Some foods contain as low amounts of zinc, as some vegetables, including: potatoes, sweet potatoes, kale, and green beans.
And some fruits, such as: avocado, blackberries, pomegranates, kiwi, and melons.
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