foods rich in zinc

foods rich in zinc

Zinc is a mineral that plays a fundamental role in our immune system. Also it contributes to assimilate proteins and carbohydrates and is essential for the functioning of enzymes and therefore for energy production.

Zinc also helps the communication of cells of the body and works as a neuro-transmitter. A zinc deficiency can lead to stunted growth, diarrhea, impotence, hair loss, skin lesions and eye problems and poor appetite immunity. By contrast, short-term, excessive intake of zinc can cause nausea, vomiting, loss of appetite, abdominal cramps, diarrhea and headaches and long term, can alter the absorption of copper and iron. As a general rule, animal foods are better sources of zinc plant food. The recommended daily value (% DV) for zinc is 15 mg.

Crab

Almost any type of crab is a great source of zinc. Alaskan king crab, in particular, provides a good amount: 7.6 mg (51% DV) of zinc per 100 gram serving, which is equivalent to 10.2mg (68% DV) on a grinding wheel size medium and 6, 5 mg (43% DV) in one portion 3 ounce.

Lamb

The lamb meat is common in the Middle East, the Mediterranean and most of Europe, but its popularity in the Americas is increasing every day. Lamb provides between 4.2 and 8.7mg of zinc per serving of 100 g (28% - 58% DV) depending on the cut. It can provide up to 7.4mg (49% DV) in a serving of 3 ounces (85 grams).

Peanut

Groundnuts / peanuts are an excellent source of zinc. 100 grams of oil roasted peanuts provide 6.6 mg (44% DV) of zinc, 8.8 mg (59% DV) in 1 cup chopped peanuts and 1.9 mg (12% DV) per ounce (~ 39 units). Roasted peanuts provide half of zinc: 3.3mg (22% DV) per serving of 100 grams, 4.8 mg (32% DV) per cup, and 1 mg (6% DV) per ounce.

black chocolate and cocoa powder

Every day more, chocolate demonstrate the health benefits of dark or bitter chocolate. Chocolate and unsweetened baking provides 9.6 mg (64% DV) of zinc per 100 g serving. Cocoa powder, sugar, provides 6.8mg (45% DV) per 100 grams, or 5.4 mg (39% DV) per cup, 0.3 mg (2% DV) per tablespoon. Most milk chocolates provide about 2.3 mg (15% DV) per serving of 100 g.

Watermelon Seeds / dry Patilla

Like pumpkin seeds, watermelon seeds are a popular food in the Middle East and East Asia. The can be eaten raw when eating watermelon can grill or oven. Watermelon seeds, dried, provide 10 mg (70% DV) of zinc per serving of 100 g, 11 mg (74% DV) per cup, and 3 mg (19% DV) per ounce.

Pumpkin seeds / pumpkin

Pumpkin seeds are a popular food in the Middle East and East Asia. Contains approximately 10 mg (70% DV) of zinc per serving of 100 g, 6.6 mg (59% DV) per cup, and 3 mg (19% DV) per ounce (~ 85 seeds). When preparing pumpkin, save the seeds and roast in the oven. To eat them, you must break the outer shell and eat the seed that is inside.

6 Butter and flour Sesame

Sesame butter, sesame flour and all derivatives of this food are excellent zinc providers.

We're talking about that we bring up to 70% of the recommended daily dose.

Spinach

Get ready !, Pascualinas more often because spinach is a delicious alternative for all that zinc is missing you. To give you an idea, 100 g you get 5% of the amount you need daily.

Mushrooms

Zinc is also present in the white mushrooms and cooked if you consume, the better! You'll be gaining about 6% of what you should consume in a day.

Wheatgerm

Last but not least rich in zinc, we tell you that wheat germ is another large container of this mineral. In fact, 100 g of toasted wheat germ have more than 100% of the required amount of zinc in a day.

Now that you know this list of foods rich in zinc, we can only say: go for them!

Health benefits

Even a mild to moderate zinc deficiency may depress immune function healthy immune system due to impaired function of macrophages and neutrophils and associated effects. Zinc is also essential for the creation and activation of lymphocytes. In addition, low levels of zinc have been associated with increased susceptibility to pneumonia and other infections in children and the elderly.

Relief (* Controversial) Common Cold There are conflicting studies on whether zinc supplements may or may not relieve common cold symptoms and shorten its duration. At least one study confirms the reduction of the duration of cold symptoms, however, other studies report that there is no positive effect. Since it has not reported any damage, increased zinc intake could only help.

Healing Cuts and Wounds Zinc is essential for maintaining skin and mucous membranes healthy. Suitable zinc levels are necessary for wound healing.

Reducing the severity and duration of diarrhea Studies show that increased zinc intake may reduce the duration and severity of diarrhea, especially in malnourished children with infections.

Prevention and Harm Reduction in age-related eye Consumption zinc and vitamins C, E, and beta-carotene, have been associated with a reduction in macular age-related degeración.