Speaking of the zinc health benefits and its part in our everyday food consumption, leads us to the point where we must make a very important selection of the foods we eat.
We should note that zinc represents an essential mineral taking a major place in the biological processes that occur in our body.
Consuming foods rich in zinc is essential for the proper functioning of the immune system, proper synthesis of proteins, healthier skin, controlling blood sugar, DNA development, properly maintain the senses of smell and taste and creating enzymes.
In fitness and bodybuilding area, zinc is known as an important mineral for proper muscle growth, playing an important role in each stage of muscle exercise.
Two very important zinc health benefits that are worth to be highlighted are:
First, the ability to increase the level of testosterone (which contributes to the overall muscle mass) and second benefit is that zinc enables better and healthier sleep.
The following symptoms may occur due to zinc deficiency in our body
– Sleeping problems.
– Slower growth (in children).
– Problems in hair health state.
– Loss of appetite.
– Dry skin and some skin diseases.
– Loss of sense of smell and taste.
– White spots under your finger fingernails.
The table represents recommended daily dosage intake of zinc for all ages in life.
Also worth for mentioning is that there shouldn’t be an intake of excessive amounts of zinc because it would disrupt the absorption of iron which can then lead to anemia.
These products contain great amounts of zinc:
– Cocoa and dark chocolate – These two products in 100 grams containing about 6-7 milligrams of zinc or about 50% of the recommended daily dose.
– Pumpkin and watermelon – pumpkin seed and watermelon contain something to like about 10 milligrams of zinc per 100 grams.
(Other seeds which contain a good amount of zinc are sunflower and linseed)
– Red meat – Besides that red meat has a great amount of zinc, it also contains a great quantity of iron.
– Peanuts – 100 grams of roasted peanuts contains about 25% of the recommended daily zinc.
– Spinach – Although compared to the previously mentioned products spinach gets on lower position on the scale, it is still considered a product containing a large quantity of zinc since it is a plant.
– Beans – Beans is an excellent source of zinc from plant origin and is a great choice for all vegetarians. 100 grams of the beans contain 3-4 mg of zinc.
– Egg yolk – Egg yolks are an excellent source of zinc, many minerals and vitamins such as vitamin A, E, D and K. 100g egg yolks contain 5-6 milligrams of zinc.
Turkey meat, brown rice, peas, sesame, Indian nut, mushrooms.
Looking at all of these healthy properties of the zinc gives us a complete picture of how important is our daily nutrition and how we must try to fight against all of the diseases all around us.
Stay healthy and take care as much as you can because without our health nothing has meaning at all.