What products contain zinc: the table and the rate of absorption of zinc by the human body

What can you say about zinc? Many will answer that it is a chemical element from the periodic table, denoted Zn and is a bluish-white metal. If you combine it with copper, you get brass.

But few people know that zinc is an important trace element that is vital for human health. What role does it play in the body, how to fill its deficiency and in which products does zinc contain?

The benefits and importance of zinc for humans

The benefits and importance of zinc for humans

Five thousand years ago, during the time of the Pharaohs, people used an ointment that quickly healed wounds. It was made on the basis of zinc. Other useful properties of this element have been studied.

The human body contains only two or three grams of zinc, but it is present in one or another concentration in all tissues and organs.Most of all, it is located in the glands of the endocrine system, the male genitals, blood cells, retina, liver and kidneys.

Zinc enters our body with food, is absorbed through the intestines into the bloodstream and spreads throughout the body.

Adolescent boys are often recommended products with a high content of this trace element, because it contributes to the production of hormones that are responsible for growth, increase muscle mass and proper muscle development.

During puberty, zinc improves the activity of spermatozoa and plays an important role in the formation of the reproductive system. For the treatment of acne and other skin troubles zinc is also prescribed in vitamins. It is believed that early baldness is also associated with its lack of in the body or poor absorption.

This trace element is involved in the breakdown of nucleic acids and protein synthesis, strengthens the immune system and protects the body from infections. It improves eyesight, regulates blood sugar levels, promotes proper metabolism.

Zinc is indispensable in the treatment of diseases of the joints, supports the normal hormonal state of a woman during pregnancy,improves memory and has a beneficial effect on the nervous system.

The beneficial functions of zinc for the human body are as follows.

  1. Improves metabolism. Normalizes metabolism - breaks down carbohydrates, fats and proteins.
  2. Increases immunity. Affects antibodies to viruses, hormones, leukocytes.
  3. Ensures the growth of the child. Participates in the process of cell division.
  4. Forms the reproductive system. Participates in the development of active sperm.
  5. Antioxidant. Cleans the body from toxins, harmful substances.
  6. Slows down aging. Fights free radicals.
  7. Healthy nails, hair and skin is a merit of zinc.

Additional intake of vitamins prescribed for:

  • acne;
  • prostate adenoma;
  • rheumatism;
  • male infertility.

Daily need for a child, women and men

In the seventies of the last century, the daily dose of zinc was determined. For women, it is 12 mg, and for men - 15 mg. Children's norm - 5-10 mg. But some modern doctors say that this is not enough and the official dosage should be increased by 2-3 times. Unfortunately, most of the population does not even receive the stated dose.

Enhanced zinc diet is necessary for pregnant and lactating women, athletes and people who are engaged in heavy physical labor or are experiencing high psychological stress.Vegetarians suffer most from its deficiency, they need to take vitamins containing zinc. The dosage should be prescribed only by a doctor.

Zinc is vital for athletes, as it is able to excrete oxidation products after exercise. During regular workouts with a moderate load, the daily dose is 25-30 mg, and during the competition - 35-45 mg.

Signs and effects of zinc deficiency

Signs and effects of zinc deficiency

Causes of Zn deficiency in the body:

  • lack of food intake;
  • poor assimilation;
  • endocrine disruption;
  • dysbacteriosis;
  • liver disease;
  • increased physical activity;
  • unbalanced nutrition;
  • stress;
  • lack of protein;
  • bad habits;
  • a surplus of calcium, vitamin B6 and selenium.

How do I know that the body lacks this trace element? Pay attention to your nails and hair, they become thin and brittle. A person feels constantly tired, his appetite decreases, he loses weight and does not sleep well. Problems with smell and taste appear, vision and general condition of the skin deteriorate.

Zinc deficiency can lead to:

  • diseases of the digestive system;
  • nervous disorders, depression;
  • skin diseases;
  • diabetes;
  • delayed sexual development in boys;
  • problems with the reproductive system in men;
  • pathology during pregnancy;
  • destabilization of immunity, frequent colds;
  • rapid aging of the body.

If the body also lacks taurine, epilepsy can occur.

Watch carefully for the nutrition of children. Zinc is responsible for their growth, dwarfism is often caused precisely by the lack of this trace element.

Modern ecology and low quality foodstuffs contribute to the deficiency of the elements practically in every second person. Therefore, you need to worry about your health, take extra vitamins, know in which foods a lot of zinc, and include them in your diet.

Consequences of excess zinc in the body

An excess of zinc is very rare, because the element does not accumulate in the body and is rapidly excreted. It is impossible to get an excess amount of Zn with food, even if you constantly eat the richest products of this trace element.

However, they can be poisoned if you take some medications, vitamins and dietary supplements uncontrollably. They become toxic if you take 150-200 mg at a time.Or he does not have time to be displayed with a long medication.

Galvanized dishes can also cause poisoning.

In some areas of industry, if safety is neglected, vapors of zinc or its alloys can be breathed. In high doses, it is dangerous and toxic to the human body. Once inside, it can cause significant harm: burns of the mucous membranes, digestive disorders, especially unfavorable for the pancreas.

Couples poisoning is an occupational disease associated with the production of metals. It is called foundry fever and consists in the ingress of harmful vapors into the bronchi and trachea. A sweet taste appears in the mouth, breathing becomes difficult, the person coughs and feels nauseous.

If vapor poisoning occurs literally immediately, then the gradual accumulation of zinc due to the intake of drugs is difficult to notice. The first signs will be skin diseases: dermatitis, eczema, ulcers. They mainly appear on the back of the hand. Then the nails and hair are affected.

Symptoms of Zn excess:

  • disrupts the liver, pancreas and prostate gland;
  • nausea and stomach pain;
  • immunity decreases;
  • signs of a lack of iron, copper and cadmium appear in the body.

What foods contain zinc?

What foods contain zinc?

To feel healthy, pay attention to what foods are high in zinc. Its main source is animal and plant products.

Vegetable products are rich in zinc, legumes, nuts, seeds, potatoes, beets, cereals, garlic. In addition, it is in honey, beer yeast, apples, pears, cherries, plums.

In the group of animal origin most of the trace element in seafood, especially in oysters. Then you can note the meat of animals and birds, liver, eggs, milk.

The body absorbs animal food much better than vegetable. That is why in countries where vegetarianism prevails or low income does not allow to buy meat products, zinc deficiency is a common problem. If you consider yourself to be vegetarians or for some other reason do not eat meat and fish, then be sure to use vitamin and mineral preparations.

Even a full-fledged balanced diet does not always provide the human body with a daily dose of zinc, therefore, occasionally taking vitamin complexes is necessary.

The top 10 foods most abundant in zinc are as follows.

  1. Dry watermelon seeds.
  2. Cocoa and chocolate.
  3. Mutton.
  4. Low-fat beef.
  5. Oysters
  6. Peanut.
  7. Pumpkin seeds
  8. Sesame.
  9. Calf liver.
  10. Wheat germ.

Zinc in meat products

Zinc in meat products

The product's name Zn content in 100 g Percentage of daily need
Beef 3.24 mg 27 %
Mutton 2.82 mg 24 %
Turkey 2.45 mg 20 %
Pork 2.07 mg 17 %
Hen 2.06 mg 17 %
Broilers chickens 1.26 mg 11 %

Zinc in seafood

The product's name Zn content in 100 g Percentage of daily need
Shrimp 2.1 mg 18 %
Sea bass 1.5 mg 13 %
Sprat 1.35 mg 11 %
Pollock 1.12 mg 9 %
Capelin 1.08 mg 9 %
Cod 1.02 mg 9 %
Pike 1 mg 8 %
Herring 0.9 mg 8 %
Horse mackerel 0.9 mg 8 %
Vobla, pink salmon, keta, pike perch 0.7 mg 8 %
Carp, mackerel, tuna 0.7 mg 8 %
Salmon (salmon) 0.64 mg 5 %

Zinc in dairy products and eggs

Zinc in dairy products and eggs

The product's name Zn content in 100 g Percentage of daily need
Chicken egg protein 0.2 mg 2 %
Chicken egg yolk 3.1 mg 26 %
Yoghurt 3.2% 0.4 mg 3 %
Kefir 0.4 mg 3 %
Koumiss 0.21 mg 2 %
Butter 0.15 mg 1 %
Curd 0.4 mg 3 %
Cow's milk 0.4 mg 3 %
Goat's milk 0.3 mg 3 %
Condensed milk 1 mg 8 %
Powdered milk 3.4 mg 28 %
Sour cream 0.24 mg 2 %
Dutch Cheese 5 mg 42 %
Parmesan cheese 2.75 mg 23 %
Russian cheese 3.5 mg 29 %
Processed cheese 3 mg 25 %
Cheddar Cheese 4.5 mg 38 %
Cottage cheese 0.4 mg 3 %

Zinc in cereals and legumes

The product's name Zn content in 100 g Percentage of daily need
Peas 2.44 mg 20 %
Fresh green peas 0.8 mg 7 %
Buckwheat 2.1 mg 18 %
Corn grits 0.5 mg 4 %
Semolina 0.6 mg 5 %
Oat groats 2.68 mg 22 %
Pearl barley 0.92 mg 8 %
Wheat groats 2.8 mg 23 %
Millet 1.68 mg 14 %
Pic 1.42 mg 12 %
Barley groats 1.1 mg 9 %
Pasta 0.71 mg 6 %
Beans 3.21 mg 27 %
Lentils 2.42 mg 20 %
Wheat Flour Extra Class 0.7 mg 6 %
Rye flour 1.23 mg 10 %
Chickpea 2.86 mg 24 %
Soy 2 mg 17 %

Zinc in nuts and seeds

Zinc in nuts and seeds

The product's name Zn content in 100 g Percentage of daily need
Peanut 3.27 mg 27 %
Walnut 2.57 mg 21 %
Pine nut 6.45 mg 54 %
Almond 2.12 mg 18 %
Sunflower seeds 5 mg 42 %
Pistachios 2.8 mg 23 %

Zinc in vegetables, fruits and dried fruits

The product's name Zn content in 100 g Percentage of daily need
Apricot 0.082 mg 1 %
Avocado 0.64 mg 5 %
Basil 0.81 mg 7 %
Eggplant 0.29 mg 2 %
Banana 0.15 mg 1 %
Ginger 0.34 mg 3 %
Figs 0.55 mg 5 %
White cabbage 0.4 mg 3 %
Broccoli 0.41 mg 3 %
Cabbage 0.23 mg 2 %
Cauliflower 0.28 mg 2 %
Potatoes 0.36 mg 3 %
Watercress 0.23 mg 2 %
Green onion 0.45 mg 4 %
Onion 0.85 mg 7 %
Cucumber 0.22 mg 2 %
Sweet pepper 0.3 mg 3 %
Parsley 1.07 mg 9 %
A tomato 0.2 mg 2 %
Radish 0.2 mg 2 %
Beet 0.43 mg 4 %
Pumpkin 0.24 mg 2 %
Prunes 0.44 mg 4 %
Garlic 1.16 mg 10 %

Features of zinc absorption

The interaction of Zn with other substances is different.He is "friends" with some, "enmity" with others. It is well absorbed in combination with vitamins B6, C, E and A, as well as magnesium. To friends include fluorine and picolinic acid.

Prevent the absorption of lead, cadmium, iron, tin, folic acid, copper and calcium in large doses. Tea, coffee, alcohol are the enemies of zinc. Also, some drugs can be attributed to them: contraceptives, diuretics, anabolic steroids, cortisone. Fiber - the main food of vegetarians - consumes zinc by 80%.

But a high content of zinc in the body does not allow to absorb copper, iron and vitamin A. As you can see, a person’s nutrition must be balanced in order not to cause harm and ensure the balance of vitamins, micro and macro elements.

Conclusion

Be sure to include in your diet foods rich in zinc. It is simply necessary for children to grow and puberty. Men - for the health of the reproductive system, and women - for beauty and youth. Be healthy!

Related news

What products contain zinc: the table and the rate of absorption of zinc by the human body image, picture, imagery


What products contain zinc: the table and the rate of absorption of zinc by the human body 99


What products contain zinc: the table and the rate of absorption of zinc by the human body 40


What products contain zinc: the table and the rate of absorption of zinc by the human body 50


What products contain zinc: the table and the rate of absorption of zinc by the human body 62


What products contain zinc: the table and the rate of absorption of zinc by the human body 58


What products contain zinc: the table and the rate of absorption of zinc by the human body 22


What products contain zinc: the table and the rate of absorption of zinc by the human body 43


What products contain zinc: the table and the rate of absorption of zinc by the human body 54


What products contain zinc: the table and the rate of absorption of zinc by the human body 90