Zinc is a fundamental mineral for the body, but it is not produced by the human body and is easily found in foods of animal origin. Its functions are to ensure the proper functioning of the nervous system and strengthen your immune system, leaving the body stronger to resist infections caused by viruses, fungi or bacteria.
In addition, zinc plays important structural roles and is an essential component of various body proteins. Therefore, lack of zinc can lead to changes in taste sensitivity, hair loss, difficulty healing and even growth and developmental problems in children.
Some of the main sources of zinc are animal foods such as oysters, beef or liver. Fruits and vegetables, on the other hand, are low in zinc, so people on a vegetarian diet, for example, should especially eat soybeans and nuts such as almonds or peanuts to keep their zinc levels balanced.
Why is Zinc important
Zinc is very important for the functioning of the body, having functions such as:
- Strengthens your immune system;
- Fights physical and mental tiredness;
- Increases energy levels;
- Delay's aging;
- Improves memory
- Regulates the production of various hormones;
- Improves skin appearance and strengthen hair.
Zinc deficiency can cause decreased taste sensation, anorexia, apathy, growth retardation, hair loss, delayed sexual maturation, low sperm production, impaired immunity, glucose intolerance. While excess zinc can manifest through nausea, vomiting, abdominal pain, anemia or copper deficiency.
Zinc Rich Food Table
This list below, shows the foods with the highest amounts of zinc.
|Foods (100 g)||Zinc|
|1. Cooked oysters||39 mg|
|2. Roasted Ox||8,5 mg|
|3. Cooked turkey||4,5 mg|
|4. Cooked Veal||4,4 mg|
|5. Cooked chicken liver||4,3 mg|
|6. Pumpkin Seeds||4,2 mg|
|7. Cooked soy beans||4,1 mg|
|8. Cooked lamb||4 mg|
|9. Almonds||3,9 mg|
|10. Pecan||3,6 mg|
|11. Peanuts||3,5 mg|
|12. Brazilian nuts||3,2 mg|
|13. Cashew nuts||3,1 mg|
|14. Cooked chicken||2,9 mg|
|15. Cooked pork||2,4 mg|
Recommended Daily Intake
The recommended daily intake varies according to your age, but a balanced diet ensures that you consume the amount needed.
Zinc content in your blood should range from 70 to 130 mcg / dL of blood and in urine it is normal to be between 230 to 600 mcg of zinc / day.
|Age /gender||Recommended daily intake (mg)|
|1 - 3 years of age||3,0|
|4 - 8 years of age||5,0|
|9 -13 years of age||8,0|
|Men between 14 and 18 years of age||11,0|
|Women between 14 and 18 years of age||9,0|
|Men older than 18 years of age||11,0|
|Women older than 18 years of age||8,0|
|Pregnant women under the age of 18||14,0|
|Pregnant in women older than 18 years of age||11,0|
|Women who breastfeed under the age of 18||14,0|
|Women who breastfeed older than 18 years of age||12,0|
Ingesting Zinc in lower quantities that those recommended for long periods may cause delayed sexual and bone maturation, hair loss, skin lesions, increased susceptibility to infections or poor appetite.