Zinc

Posted on the 15 March 2021 by Chandigarhayurved

Zinc is a mineral, which is placed in the category of essential trace element. This is because even small amounts of zinc are sufficient for the body. Since zinc is not stored in the human body, it is necessary to consume it regularly as a diet. Now, why zinc is necessary for us and the foods through which it is taken, you will get further information.

What is the role of zinc in your body?

Doctors say that zinc is the second most widely spread element in the body after iron. As we mentioned above, zinc is a type of trace element and trace elements are minerals that are present in small amounts in the tissue of a living person. In this sense, zinc is considered to be the most essential for the body. This mineral is absorbed in the small intestine. It may be beneficial in catalyzing enzyme activity, in protein structure, and in genes. If understood in easy terms, zinc is just as important as other nutrients to keep the body healthy. Not only this, zinc has antioxidant properties, which can protect the body from damage caused by oxidative stress . Also, to increase immunity, it is necessary for the growth of cells, for healing the wound and for the light of the eyes. In addition, zinc is needed to maintain the flavor and aroma potential.

How much zinc do you need?

Above we said that the body needs very little amount of zinc, but even if there is a small quantity, then how much quantity.

Zinc content for newborn:

An infant aged 0 to 6 months may require 2 mg of zinc per day.

for children :

7 to 12 months: 3 mg daily

1 to 3 years: 3 mg daily

4 to 8 years: 5 mg daily

9 to 13 years: 8 mg per day

For teens and adults:

11 mg daily for men 14 years and older

9 mg daily for a 14 to 18 year old girl

8 mg daily for a woman 19 years of age or older

11 mg daily for pregnant 19 years and older

12 mg daily for lactating women, aged 19 years and over.

Benefits of Zinc

So far, you have come to know why zinc is important for us. Now we have brought some more important information related to zinc here.

  • Zinc can be beneficial in diarrhea.
  • Zinc is also beneficial in Wilson disease which is a genetic disease. Wilson occurs due to excess copper accumulation in the body.
  • It can also be helpful in preventing colds.
  • May prevent depression.
  • May be beneficial for diabetes disease.
  • Can prevent muscle spasms.
  • It is helpful in healing wounds.
  • Can prevent pneumonia.
  • Can prevent stomach ulcers.
  • Macular degeneration can prevent problems related to the eye due to increasing age.

Zinc rich foods

Now that we have already told you so much about zinc, why not talk about zinc-rich foods. So, here we are sharing the information of zinc rich foods with you:

1. Oyster

Many people are probably hearing its name for the first time. At the same time, people who are interested in different types of foods will know a little bit about it. Actually, oyster is a sea food, which is also called musk or oyster. It is a good source of zinc, people who like to eat non-vegetarian food, they can consume it. The benefits of oysters are numerous for health. It is a good source of not only zinc but also vitamin-A, iron and calcium. Not only this, the omega 3 fatty acids present in it can be beneficial for the brain, along with keeping the heart healthy, for diabetes and preventing inflammation .

Nutritional value: 39.3 mg of zinc is present in 100 grams of oyster .

Include in the diet:

  • Can eat oyster curry.
  • Oysters can be baked and eaten.
  • Oyster fritters can also be eaten and eaten. It depends on the person how they like to eat it.

2. Mole

Zinc-rich foods also include sesame seeds. Not only this, it is also rich in many other nutritious elements considered essential for health. It contains high amounts of protein, calcium, folate, fiber and magnesium. If we talk about the benefits of sesame, then it has antioxidant properties. This small-looking mole can protect a person from the risk of diseases such as cancer, heart disease, and cholesterol (6).

Nutritional value: 10.23 mg of zinc is present in 100 grams of sesame

Include in the diet:

You can use sesame laddus as a source of zinc.

It can be roasted and eaten with salad.

3. Linseed seeds

Speaking of flaxseed, the benefits of flaxseed are many for health and skin. Linseed seeds are included in the list of zinc-rich foods. In addition, linseed is also known for its medicinal properties. It has antioxidant, antihypertensive (blood pressure lowering properties), antidiabetic, cholesterol lowering properties, antitumor as well as many other properties (8). In such a situation, small flaxseed can have many benefits for health.

Nutritional value: 100 grams of flaxseed contains 4.34 mg of zinc.

Include in the diet:

  • Linseed seeds can be consumed by making powder.
  • Flax seeds can be eaten.

Linseed can also be consumed with smoothies or salads.

4. Pumpkin Seeds

Zinc-rich foods also include pumpkin seeds. Pumpkin seeds are used as healthy foods. These include vitamin C, protein and essential amino acids. Its intake can not only reduce harmful cholesterol, but it can also be beneficial for heart and kidney. Let us know how much zinc is present in it.

Nutritional value: 7.64 mg of zinc is present in 100 grams of pumpkin seeds (12).

Include in the diet:

  • You can roast pumpkin seeds as a snack for a source of zinc.
  • It can be eaten with salad.
  • Pumpkin seeds can also be consumed in soup.
  • Pumpkin seeds can also be eaten in such a normal way.

5. Oatmeal

Speaking of nutritious foods, oatmeal is a good diet. Many people consume oatmeal for its benefit. Whether taking care of heart health, keeping diabetes under control, lowering cholesterol, or reducing the risk of heart disease, the intake of oats may be useful for all of these . At the same time, talking about nutrients, in addition to zinc, fiber, calcium, protein and folate are also found.

Nutritional value: 100 grams of oatmeal contains 3.64 mg of zinc .

Include in the diet:

Sweet or salty porridge can be eaten in breakfast in the morning.

6. Cocoa Powder

The first thought of hearing the name of cocoa powder comes from chocolate, because chocolate is made from it. Cocoa powder can be beneficial for health. Cocoa has many polyphenolic components, but the most flavonoids are found in it. It has antioxidant and antiinflammatory properties. It can be beneficial not only for health, but also for the skin .

Nutritional value: 100 grams of cocoa powder contains 6.81 mg of zinc.

Include in the diet:

  • Dark chocolate can be consumed.
  • Hot chocolate can be made from cocoa powder.
  • Cocoa powder can be consumed with coffee.
  • You can also make cake by making cocoa powder.

7. Almonds

If we talk about zinc, then almond also contains zinc. The benefits of almonds are many for the body. It can be used as a healthy snack. It can be beneficial for diabetes, weight loss and high blood pressure. It also has anti-inflammatory and antioxidant properties .

Nutritional value: 3.12 mg of zinc is present in 100 grams of almonds (18).

Include in the diet:

  • You can take almonds soaked in the morning.
  • Almonds can be consumed with halwa.
  • You can mix almonds in it while making milkshakes or smoothies.

8. Egg yolk

The yellow part of the egg can be consumed for zinc. Eggs are considered not only zinc but also a good source of folate, vitamin-A and calcium. Yes, if someone has cholesterol problem, then they should take egg yolk.

9. Tofu

  • Tofu can be eaten as a vegetable.
  • Tofu can be grilled and eaten.
  • Can eat sandwich of tofu.
  • Tofu can be fried and eaten.

10. kidney beans

Rajma is not only tasty in food, but can also be beneficial for the body. It is low in fat and rich in protein. Research published on the NCBI website has revealed that keeping weight balanced, preventing diabetes or keeping cholesterol under control, kidney beans may be beneficial for all of these . It may be a good option to include it in a diet for at least one or two days a week for the benefit of several other nutrient-rich beans, including zinc.

Nutritional value: 100 grams of Rajma contains 2.79 mg of zinc (24).

Include in the diet:

Can eat Rajma curry.

Rajma can be consumed by boiling and adding tomatoes and onions.

zinc supplements

Here we are giving information about some zinc supplements. Keep in mind that these should be taken only on the advice of a doctor.

  • Zinc gluconate - It can be taken in zinc deficiency and diarrhea .
  • Zinc acetate - It can be given for Wilson's disease .
  • Zinc sulfate - In severe nail-acne problems, doctors may recommend taking it .
  • Zinc Oxide - This is the most essential supplement of zinc, which is most commonly used .

Zinc deficiency symptoms -

  • Loss of appetite
  • Hair fall
  • Taste problem
  • Decreased aroma ability
  • Growth arrest
  • Trouble seeing in the dark
  • Skin lesions
  • Wound healing

Side Effects of Zinc

There is no doubt that zinc is beneficial for health, but excessive consumption of anything can harm rather than benefit. So here we are focusing on some information related to the same.

Some common side effects:

Some serious side effects:

  • HDL means low cholesterol
  • Decreased immunity
  • Anemia
  • Copper deficiency in the body

These were some important things related to the benefits of zinc. Now many people would have known that small amounts are right, but zinc is a very important nutrient for health. Consuming a balanced amount of zinc-rich foods can provide many benefits to the body, about which we have given information in the article. We hope that this article has proved helpful in calming the curiosity about zinc hidden inside people.