What foods contain the most?


What are the benefits and harms of zinc for the body?

The tissues of the human body do not need the metal itself, but its biologically assimilable form (bound ions in the composition of organic compounds).

Zinc deficiency leads not only to metabolic disorders, but also to a weakening of the immune system. In addition, this trace element is part of insulin, it also regulates the work of about 200 enzymes, participates in the activity of neurotransmitters, etc. It has also been proven that zinc has a beneficial effect on the process of hematopoiesis, respiration, and regenerative processes in the skin.

IMPORTANT! In fact, zinc belongs to 17 elements that are indispensable for the normal functioning of the human body. Without it, it is impossible to synthesize all cellular parts and compounds for the proper functioning of organs.

Foods with the highest zinc content.  The benefits and harms of Zn

However, you need to be extremely careful with foods high in zinc. “Excess” zinc, which enter the body with food or medicines, can disrupt metabolism and even lead to intoxication. If the body has accumulated 150-600 mg of zinc, then the following symptoms may appear:

  • general weakness;
  • nausea;
  • vomiting;
  • stomach ache.

Excess zinc in the body, effect on metabolism

Many are worried about whether an excess of a trace element can be hazardous to health. The answer is unequivocal – yes. Exceeding the daily allowance (indicated above for all categories and age groups) of zinc intake by more than 100-150 milligrams can lead to the following consequences:

  • – toxic poisoning;
  • – impaired coordination, sleep;
  • – severe dizziness, constant nausea, gag reflex.

Excess (Zn) in the body by more than 5-6 grams. can be fatal. Therefore, before you start taking drugs enriched with it, it is important to get tested and get professional medical advice on this matter. For the full assimilation of the body by the named element, in the absence of contraindications and diseases leading to its loss, it is enough to include in the menu several products indicated a little above.

Now you know which foods contain a lot of zinc, as well as what consequences can occur if there is a serious deficiency or, conversely, an overabundance in the body. In the meantime, a few helpful tips for consuming said product won’t get in your way.

  1. The use in conjunction with products containing a lot of zinc, oral contraceptives and diuretics significantly reduces the absorption of the microelement.
  2. Unpleasant consequences with an overabundance of an element can occur if the daily rate of the product is exceeded by more than 150 mg.
  3. The best absorption of zinc occurs when eating peanuts, legumes and soy products.

Daily Zinc Allowance

In order for zinc-containing products to be only beneficial, you need to know exactly what daily zinc intake is provided for people of different sexes and ages.

IMPORTANT! During pregnancy, before and after childbirth, as well as during lactation, the daily zinc intake for a woman may change. It is necessary to clarify the information with your doctor.

The daily dose of zinc for different categories of people

Foods with the highest zinc content.  The benefits and harms of Zn

The normal zinc content in tissues can fluctuate. It depends on many parameters: a person’s age, body weight, general health, presence / absence of chronic diseases, etc.

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The intake of any components along with food is regulated by the walls of the small intestine. Any violations of the absorption of trace elements cause a malfunction of metabolic processes and pose a threat to human health.

IMPORTANT! If a person has a violation of the absorption of minerals in the intestine, then he is advised to use increased doses of vitamins and minerals. However, all these conventions must be discussed with a doctor in order not to get intoxicated by eating foods rich in zinc in large quantities. Higher doses also differ for men and women.

General daily dose standards for different categories of people:

  1. Babies (babies up to six months):
  • for girls – 2 mg;
  • for boys – 3 mg.
  1. Children aged 6 months to 3 years – 2 mg.
  2. Children from 4 to 8 years old – up to 5 mg.
  3. Adolescents (9-14 years old) – 7-10 mg.
  4. Teenagers (14-19 years old):
  • girls – 10 mg;
  • young people – 12 mg.
  1. Women from 19 to 60 years old – up to 12 mg.
  2. Men from 19 to 60 years old – up to 15 mg.

Options for expectant mothers and nursing women:

  1. Pregnant women (under 20) – 14 mg.
  2. Pregnant women (over 20 years old) – 13 mg.
  3. Breastfeeding women (16-20 years old) – 14 mg
  4. Breastfeeding women over 20 years old – 18 mg.

Under some circumstances (for example, with increased physical exertion, during the treatment of certain diseases, profuse sweating or taking diuretic medications), the daily dose can be increased to 30 mg. But any changes should be made only by the attending physician.

The benefits of zinc

The main functions of zinc in the body:

  • Increases insulin secretion, stabilizes sugar levels;
  • Increases immunity;
  • Stimulates regeneration …

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