Zinc is one of the most important minerals for the optimal functioning of our bodies. It plays a role in numerous biological processes and is essential for the immune system, reproduction, growth, building muscle mass and development, metabolism and DNA synthesis.
Although our bodies need relatively small amounts, zinc is essential for many biochemical processes. It is needed to strengthen the immune system and protect against infections and diseases. It helps maintain healthy skin, hair and nails by supporting cell growth and regeneration. Zinc also plays a role in maintaining the health of the eyes, bones and senses, while boosting brain function and improving memory and concentration.
Recommended daily zinc intake:
10 milligrams for men and 7 milligrams for women. Pregnant and breastfeeding women need more. Daily intake should not exceed 25 milligrams, as high doses can negatively affect the body's absorption of copper.
To meet our zinc needs, we should eat foods rich in this mineral. The best way to get zinc from food is through a varied and balanced diet. Here are some of the best sources:
Foods rich in zinc:
1. Meat – beef, pork, chicken and red meat.
2. Fish and seafood – pike, mackerel, sardines, mussels and oysters.
3. Dairy products – milk, cheese, yogurt and fermented milk.
4. Eggs
5. Grains – rice, wheat and oats.
6. Nuts and seeds – almonds, walnuts, pumpkin seeds and sesame seeds.
7. Legumes – lentils, kidney beans and chickpeas.
It’s important to note that zinc is more easily absorbed from animal sources than from plant sources. So, if you’re vegetarian or vegan, make sure you meet your needs by including enough plant-based sources in your diet.
Health benefits for:
1. Acne and other skin problems
2. Brain function, sleep quality and mood
3. Colds and respiratory infections
4. Diabetes and blood sugar control
5. Male sexual function
6. Macular degeneration
7. Pregnancy
8. Premenstrual syndrome
9. Rheumatoid arthritis
Zinc is an important mineral for our health. Not getting enough can lead to reduced immune function, slowed growth and development, skin and hair problems, and even impaired brain function. That’s why it’s important to make sure our diet is rich in zinc to support the proper functioning of our bodies.