We always try to have a healthy diet, and we seek to know the foods full of vitamins, minerals, and proteins to eat.
11 foods rich in zinc you should to eat them
If you want to obtain useful sources of food for your body, you should put zinc metal in your priorities, and there are foods rich in zinc in many forms, in this article, we will tell you about foods rich in zinc and its benefits on the body.
Benefits of foods rich in zinc for the body
Zinc helps the metabolism of nutrients, and metabolism is the process by which food is converted into energy, which is a vital process for all living things.
Zinc repairs body tissues.
A person needs zinc for physical growth.
Zinc deficiency can lead to poor growth in children and adolescents.
Zinc plays a pivotal role in triggering chemical reactions in the body, and these reactions include helping the body to use folic acid or B9 vitamin, which is very important for the body, so it is important to eat foods rich in zinc.
Zinc helps build DNA
, the part responsible for preserving the genetic information of living things.
Zinc deficiency can affect the eye with macular degeneration, a disease that affects the eye with age.
Zinc-rich nourishment helps promote healthy skin and mucous membranes, thus promoting wound healing.
Zinc helps reduce inflammation in the body.
The number of foods rich in zinc needed for the body
The National Institute of Health in America (NIH
) recommends a daily intake of zinc, according to the following rates:
-Men 14 years and older: 11 milliliters.
-Women 14 years and over: 9 milliliters.
-For pregnant women: 11 milliliters.
-Breastfeeding women: 12 milliliters.
-Young children, teenagers, the elderly, and pregnant or lactating women are at greater risk of zinc deficiency than others, so if you are pregnant or breastfeeding, or have children or elderly people in your family, you should pay attention to their eating foods rich in zinc.
Foods rich in zinc
The human body does not store zinc, so we need to eat a healthy, balanced diet with enough foods rich in zinc, to ensure that our daily needs of this mineral are met. Here is a list of foods full of zinc:
-Meat: Meat is one of the foods rich in zinc, especially red meat.
Beef meal (100 grams) contains (4.8 milliliters) of zinc.
-Sea oysters: oysters are a healthy, low-calorie source rich in zinc, and there are also Sea creatures like oysters rich in zinc, such as shrimp and sea crab, eating six medium-sized oysters provides 32 milliliters of zinc.
-Legumes: Legumes, such as chickpeas, lentils, and beans, contain large amounts of zinc.
-Seed: Some seeds, such as sesame seeds, contain large amounts of zinc. They are also a good source of healthy fiber, fats, and vitamins. Therefore, they are one of the foods rich in zinc, which makes them a healthy addition to your diet.
-Nuts: eat nuts, such as pine nuts, peanuts
, cashew nuts, and almonds.
-Dairy products: Dairy products, such as cheese and milk, provide a range of nutrients, including zinc.
contain a moderate amount of zinc, and it can help you achieve the daily goal of your need for zinc. Eating one egg provides about 5% of the body’s need for zinc.
-For grains: Whole grains such as wheat, rice, and oats contain some zinc.
-Dark chocolate: Dark chocolate contains a reasonable amount of zinc.
Eating 100 grams of dark chocolate provides 30% of your body’s daily zinc need.
However, it is advisable not to rely on dark chocolate as a main source of zinc, as it contains a high percentage of calories and sugar, so it should be eaten in moderation.
-Vegetables: In general, vegetables are weak sources of zinc, yet some vegetables such as potatoes, turnips, green beans, broccoli, spinach, and mushrooms contain reasonable amounts of zinc, and they can contribute to meeting your daily needs, especially if you do not eat meat.
-Fruits: Fruit is one of the foods rich in zinc that has anti-inflammatory and antioxidant properties, and antioxidants are substances that work to prevent or delay damage to body cells, such as avocado, apricots, peaches, berries, red grapes, kiwi, bananas, And mandarin.
Zinc deficiency damage in the body
Decreased sense of smell and taste.
-Poor immune response.
-Growth retardation for children.
Anyone can suffer from zinc poisoning, due to excessive intake of zinc supplements, but eating foods rich in zinc even in large quantities does not cause any problems.
Symptoms of zinc toxicity:
A healthy, balanced diet rich in beneficial foods, such as vegetables, fruits, nuts, legumes, etc., is the guarantee for a healthy body.
If you are looking for a healthy way to your diet, you should put zinc among your priorities, by ensuring that you eat foods rich in zinc, to avoid any symptoms Side effects may be caused by consuming zinc through zinc supplement.