Zinc is a very important trace element for our body. Why you should take zinc food every day, you will learn here.
Do you often suffer from colds, gastrointestinal infections or cold sores? Do you often lack appetite? Then it is quite possible that you suffer from zinc deficiency.
Zinc is particularly important for our body. However, our body cannot produce the mineral itself. To avoid a zinc deficiency, you need to cover your daily needs with zinc-containing foods.
How you can do that and which Zinc food the best are for you, you can find out here.
You'll learn in this post,
- what our body needs zinc for,
- which foods contain particularly high levels of zinc,
- why vegetarians and vegans are more often affected by zinc deficiency,
- how you can recognize zinc deficiency.
Zinc is particularly important for our immune system and for rapid wound healing. Did you know that you also lose a lot of zinc when you sweat?
Especially in summer or when we do a lot of sports, we should keep a close eye on our zinc balance. Diseases such as diabetes also cause us to excrete a lot of zinc.
But what do we need zinc for anyway?
Table of contents
What does the body need zinc for?
Zinc is a vital trace element that cannot be produced by the body itself.
The mineral plays an important role in metabolism, development and growth, and regeneration of the body.
Zinc is also needed for:
- the wound healing
- the storage of insulin in the pancreas
- strengthening the immune system
- and cell division
If you take in too little zinc, cell division is impaired. In the immune system, the mineral acts as a natural Antioxidant, which strengthens the body's defenses.
Zinc supports the function of the mucous membranes and acts against viruses. Therefore, you should take enough zinc especially in the flu and cold season.
The vital trace element is involved in the function of about 300 enzymes.
So without zinc, not much works.
Zinc foods help keep connective tissue elastic and strengthen hair roots.
Our body depends on the daily supply of zinc. How high the zinc requirement is depends on age, gender and life situation.
If you have to take medication, your zinc requirement may increase. Diseases such as gastrointestinal disorders or kidney disease increase your daily requirement.
Women are recommended to have a daily zinc intake of seven milligrams zinc recommended.
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Zinc food - food with particularly high zinc
Because we now know how important zinc is for our body and we should take enough of it every day, here's the Top 10 Zinc Food..
These are the top 10 zinc foods:
The data are in mg per 100 grams.
- Oysters: 22 mg
- Cocoa: 8.9 mg
- Calf's liver: 8.4 mg
- Poppy seed: 8.1 mg
- Pumpkin seeds: 6.1 mg
- Emmental: 5.8 mg
- Pecans: 5.3 mg
- Beef: 5.2 mg
- Oatmeal: 4 mg
- Lentils: 3.7 mg
With 100 grams of lean beef you already cover half of your daily zinc requirement. Oatmeal and poppy seeds are also good sources of zinc. Various types of cheese are also good for a zinc-rich diet.
Healthy fruit with a lot of zinc
Fruit is healthy and contains a lot of important vitamins and minerals. Many types of fruit also contain zinc. That's why you should eat enough fruit every day.
Vegetables as zinc food
Our body can store only little zinc. That is why we need to consume enough zinc. Vegetables and salads taste as Zinc food especially delicious. So you provide your body with lots of vitamins and at the same time few calories.
Nuts, seeds and cereal products as zinc suppliers
A lot of zinc is also contained in nuts, seeds and cereal products. Whether on a salad, in muesli or in a smoothie - try to regularly reach for nuts and co.
Tip: If you do not manage to cover your zinc deficiency with food, reach for Zinc preparations. But check with your doctor first.
Zinc Food No. 1: Meat
Meat contains a lot of zinc. It's best to fry it briefly and serve it with lots of vegetables, lettuce and seeds. That's how you fill up your zinc reserves.
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Fish and seafood: healthy, zinc-rich foods
Fish and seafood taste delicious and provide your body with important nutrients, minerals, fatty acids and vitamins.
Eggs and dairy products: Zinc food for daily nutrition
Milk contains a lot of calcium for the bones and is also a good source of zinc.
In these recipes you will find especially much zinc:
- Quick quinoa recipe with vegetables
- Juicy apple bread with nuts
- Spicy muffins with salmon and egg
- Breakfast smoothie with oatmeal and peach
How the body utilizes zinc
Zinc food Are used by the body Utilized differently. Animal zinc foods the body can absorb better than zinc from plant foods.
With a purely plant-based diet only 15 percent of the zinc absorbed by the body. Vegans and vegetarians suffer more often from a zinc deficiency. It is more difficult for older people to absorb nutrients such as zinc.
Foods rich in zinc for vegetarians and vegans
Zinc deficiency mainly affects vegetarians, vegans, pregnant women, nursing mothers, athletes and people over 65 years of age.
If you regularly include zinc foods in your diet, you can protect yourself from becoming deficient.
Are you a vegetarian or vegan? Then you should pay special attention that you take enough zinc. Use Zinc food, to prevent a deficiency. There is a lot of zinc in legumes such as lentils and beans or in oats and wheat bran.
Zinc foods are also chickpeas and sunflower seeds. Simply sprinkle sunflower seeds over your salad. Zinc-rich foods, like walnuts, are a healthy snack for in between meals.
With a handful of walnuts you ensure a healthy diet. As a vegetarian, it helps to improve your zinc intake if you combine plant sources of zinc with zinc foods from animal protein. Such as yogurt or milk.
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How to recognize zinc deficiency
The body reacts to a zinc deficiency with different symptoms. It is not always the case that you have all the signs.
This indicates a zinc deficiency
- Loss of appetite
- Visual disturbances
- Immunodeficiency
- poor wound healing
- Skin and corneal lesions
- Decreased growth
Frequent colds, gastrointestinal infections and cold sores are signs of a weakened immune system. Zinc deficiency promotes immunodeficiency.
Eat zinc foods every day to increase your zinc supply and strengthen your immune system.
The main causes of zinc deficiency
The main causes of zinc deficiency include inadequate zinc intake through diet. Increased zinc excretion, which occurs in kidney disease and alcoholism, is also a cause of zinc deficiency.
In certain situations, your body needs more zinc. These include pregnancy, breastfeeding, fasting, medication (antibiotics) stress and physical challenges.
Vegetarians, vegans and people over 65 are generally at increased risk for zinc deficiency. If you experience symptoms of zinc deficiency, you should include zinc foods in your diet.
If necessary, dietary supplements can also help to quickly compensate for a zinc deficiency. However, the best way to prevent a deficiency is naturally - i.e. with sufficient zinc food.
Our conclusion
Your diet should include enough zinc foods. Zinc is an important trace element that is involved in many functions of the body.
With a zinc deficiency, your immune system is weakened and you have no appetite. A healthy and balanced diet is the best prevention against zinc deficiency.
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