Zinc is an essential mineral for the body to function properly. If you did not know, zinc is found in all cells but in small amounts, helps fight the negative effects of free radicals that attack us.
When we deal with nutrition issues we always worry about the same type of deficiencies: vitamin A, C or B12 in the case of those who maintain a Vegetarian diet. However, there are so many nutrients that are just as important and that we probably overlook.
Zinc is one of them, perhaps calcium is important and we are more aware of its consumption, however, there are many others that are essential for us to develop correctly and our immune health is in perfect condition.
The benefits of increasing the consumption of zinc in our diet can bring us more than one expects.
- Increase our defenses.
- Avoid alopecia and premature gray hair.
- Avoid tartar on teeth.
- It helps to quickly heal wounds.
- Fight against him Herpes simple.
- Treats acne, wrinkles, and eczema.
- It's good to keep a healthy vision.
Zinc, an unknown mineral
This mineral has great advantages, it has been investigated and it has been shown to have positive effects on our metabolism, optimizes our energy levels, helps to reduce the oxidation of the body, that is, the problems derived from the passage of time in bones, muscles and organs.
Influences the creation of DNA helping to keep us full of energy, this occurs because zinc optimizes the functioning of the enzymes that are responsible for assimilating proteins and carbohydrates.
Increase zinc intake
Next we tell you what are the best sources to increase zinc intake and to be able to benefit from its properties.
Veal
Beef is rich in nutrients with building proteins. Helps cells regenerate properly, it keeps us strong and young. It constitutes an important source of zinc, choose to consume the lean pieces.
Cow liver
This liver contributes for each 100 grams 12 mg of mineral.
Oysters
They say they are aphrodisiacs, they increase your levels of zinc because they have a considerable amount inside. Especially considering its small size.
For every 100 grams ingested, 18 mg of the mineral is obtained. In addition, they also provide iron among other minerals.
Dark chocolate
Dark chocolate is a food that we can enjoy without regrets, it has always been used for medicinal purposes. The key is that it is dark chocolate, pure if it contains more than 70% cocoa.
Watermelon seeds
Watermelon seeds are a good option to consume, if you wonder how to eat them we suggest you make your own watermelon seed water, leaving them to soak for 24 hours.
If not, for those who do not care consume the watermelon with seeds, go ahead with them.
Greater sources of zinc
Everybody should include zinc intake in your dietIt can be achieved without endangering its size and volume because it is found in very healthy and beneficial foods for our body.
Zinc speeds up our metabolism, delays cellular agingIt provides a lot of energy and also helps us to endure our sessions in the gym for longer.
Next, we will tell you which are the food groups where you can find it.
- Birds.
- Seafood and fish, white and blue.
- Sesame seeds.
- Lean red meat. Especially veal.
- Oats.
- Legumes, especially lentils.
- Spinach.
- Banana.
- Soy.
- Various cheeses.
It is the products of animal origin that contain the most zinc, and it is also rapidly absorbed. In the case of Vegetarians, they will have to consume those plant foods that contain the most, such as bananas, spinach or soybeans.
What are the symptoms of a lack of zinc
The recommended daily intake to control and maintain good levels of this mineral is found in 11 mg for adults y 8 mg for women over 25 years. In the event that the woman is pregnant or lactating, she will have to increase her intake to 12 or 13 mg daily.
Next we tell you what are the symptoms that we can suffer if this mineral is not in our organism in the amount that it should.
- Losing amount of hair, alopecia.
- Have fatigue and low energy.
- Poor healing of open wounds.
- Having trouble smelling and tasting dishes. The ability to taste and smell is reduced.
- It can cause growth problems in children.
- Sores on the skin
- Weakened immune system, the person in question suffers from infections and diseases.
- Bad vision, not being able well in the dark, not adapting to it
Do not doubt increase food intake that we have told you so that the body does not suffer from low levels of zinc, now you know what are also the symptoms that we can suffer and what are the benefits that it brings us.