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Foods rich in zinc

by Alivia Nyhan
Published: Last Updated on

Our diet is made up of food groups that allow us to have an adequate diet for the health of our body. These foods contain a series of nutrients and vitamins, and are reflected in the food pyramid . Zinc is a mineral considered essential that we must incorporate through our diet, and which contributes to the proper functioning of the immune system , the division of cells and the metabolism of carbohydrates. Likewise, it is essential for the senses of smell and taste, as well as for the growth and development of children. For this reason, in this FastlyHealarticle we inform you about foods rich in zinc that you can incorporate into your diet and yours.

Why we need zinc

Zinc is considered one of the essential minerals that we need in order to maintain proper health. This mineral strengthens our immune system reducing the chances of suffering a cold or other conditions, as well as intervening in the construction of proteins and metabolizing carbohydrates. It also intervenes in the healing of wounds, in the growth of children, allowing them to develop correctly, and increases the effect of insulin.

We have the advantage of being able to obtain zinc through foods rich in this mineral, so we only have to worry about incorporating the right foods into our diet without forgetting to carry out a varied and balanced diet.

Meats and birds

One of the main sources of zinc are foods of animal origin, specifically meat and poultry. The lamb contributes more than half of the dose recommended daily zinc, which is 15 mg daily. Likewise, low-fat beef also contains high levels of zinc, providing more than half of the daily dose of zinc. The birds are another animal with zinc, and the dark part has a greater amount than white. In addition, the liver is also a very rich zone in zinc, so it can be another source through which to obtain this mineral. Beef liver is the one with the highest amount of zinc. However, the amount of zinc can vary depending on the quality of the meat.

Seeds and nuts

The pumpkin seeds and watermelon with very healthy foods we can incorporate into our diet, and also contain zinc, we also provides omega 3, vitamin E, selenium, beta – carotene, which strengthen the immune system.

On the other hand, nuts provide zinc, fiber and omega 3, in addition to providing us with energy and contributing to the elimination of free radicals by acting as antioxidants. However, this type of food has a high caloric content that makes you wonder if it really is a recommended food. In this article we answer the question “Do nuts make you fat ?” so that you leave doubts.

Oysters and shellfish

The oysters are one of the products with a greater amount of zinc, obtaining the recommended with a portion of 100 grams daily dose. The others are known as one of the foods to increase sexual desire , since it stimulates the production of testosterone, and the release of hormones. Likewise, shellfish such as crab and prawns are other foods rich in zinc, calcium and magnesium, in addition to an amino acid called phenylanine that, like oysters, increases libido.

Legumes and cereals

Although they do not contain as high a level of zinc as foods of animal origin, these products are of vital importance for vegetarians, since they must incorporate a greater amount of this type of food to incorporate the necessary dose of zinc. The chickpeas, lentils, corn and oats are the best sources of supply of zinc, so it will be very convenient to incorporate them into your diet.

Symptoms of zinc deficiency

Eating a varied and balanced diet is essential for our body to perform its functions correctly. As a consequence, the lack of some nutrients, vitamins or minerals can produce effects on our health that are shown through different symptoms. In the case of zinc deficiency , these symptoms are:

  • Slow development in children.
  • Wounds that take a long time to heal.
  • Hair loss.
  • Inappetence.
  • Smell related problems.
  • Taste related problems.
  • Sores on the skin

One of the options you usually turn to is zinc supplements. These are administered through capsules and allow incorporating the daily dose of this mineral. However, an excess of zinc can also cause some symptoms such as diarrhea and vomiting.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Foods rich in zinc , we recommend that you enter our Food category .

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