It's a mineral your cells need to fight bacteria and viruses and make the genetic material called DNA that tells your body how to function properly. It helps heal wounds, your sense of smell and taste, and is important for babies and children as they grow.
An adult man needs 11 milligrams per day and an adult woman 8 milligrams of zinc. If you're pregnant or breastfeeding, you'll need more -- about 12 milligrams. Children need 2 to 11 milligrams, depending on their age and gender.
People who do not eat meat or animal products may have trouble getting enough zinc from food. On the other hand, certain things make it harder for your body to use zinc, such as stomach or intestinal surgeries, alcohol, and digestive diseases such as ulcerative colitis or Crohn's disease.
Zinc Deficiency or Not Getting Enough
Zinc deficiency can cause children to grow slower and delay growth at puberty. Adults may experience hair loss, diarrhea, sores in the eyes and skin, and loss of appetite. It can also affect a man's sexual desire.
Zinc helps your skin do what it's supposed to: protect you from heat and cold, bacteria and viruses. Zinc deficiency can cause some skin problems such as acne.
On the other hand, zinc deficiency can cause infertility, visual impairment, delayed healing of wounds, loss of appetite and chronic diarrhea.
Health Benefits of Zinc
- It is known for cleansing and beautifying the skin.
- It makes the hair shine and gives it a natural look.
- It has an important place in terms of the rapid recovery of puberty and the activity of sex hormones.
- It is perfect for eliminating diseases such as colds, flu and flu from the body.
- It allows you to easily get rid of conditions such as herpes.
- Strengthens and hardens nails.
- It accelerates the secretion of growth hormone.
- It relieves menstrual pains and eliminates infertility problems.
- It provides an important development in bone structure.
Zinc-Rich Foods
- There is no substitute for oysters for zinc. A 3-ounce serving has 74 milligrams. That's five times more than you need per day.
- Too much red meat -- especially fatty meat -- has been associated with health problems, but it can provide some essential nutrients, including zinc. Keep your portions small and have plenty of green vegetables with you. A 3-ounce serving contains about 7 milligrams of zinc.
- A 3-ounce serving of Alaskan King Crab contains 6.5 milligrams of zinc.
- It contains 2.4 milligrams of zinc per 3-ounce serving, compared to less than 1 milligram in skinless chicken breast.
- Cashews contain 1.6 milligrams of zinc per 1-ounce serving.
- Turkey meat is a rich source of zinc. You can get more zinc by using turkey instead of chicken in meat dishes.
- 100 grams of lamb contains 6.7 mg of zinc, which corresponds to 45% of our daily zinc requirement.
- 100 grams of pumpkin seeds contain 6.6 mg of zinc, which is enough to meet 44% of the daily need.
- Garlic contains some zinc. The anti-hair loss effect of garlic is largely due to its zinc content.
- Spinach may not be the best source of zinc, but it is among the best vegetable sources of zinc.
- Peas are a source of zinc. It also contains other herbal compounds and beneficial vitamins.
- 100 grams of white mushroom contains about 8 mg of zinc mineral. Mushrooms are also a good source of vitamins and minerals.
- Egg yolk is a storehouse of zinc. Only the yolk of the egg can slightly raise the overall cholesterol level, even for zinc intake, we do not recommend consuming more than 1 egg a day if you have a cholesterol problem.
- Sesame contains plenty of zinc and calcium. It is very beneficial for children in the developmental age to eat sesame or tahini made from sesame.
- Beans and kidney beans are both good sources of zinc and healthy plant protein sources. If you want to meet your zinc needs from plants instead of meat and liver, you can choose beans, kidney beans and mung beans.