Zinc is one of the essential minerals for your health. What is the role of zinc? What foods are rich in zinc, and how much should you consume per day?
What is zinc?
Zinc is one of the most important minerals for your body. However, your body doesn't have the capacity to store it. Therefore, you must get it daily through your diet.
The roles of zinc in our body.
Zinc is part of several enzymes that regulate the functioning of your body:
- superoxide dismutase which fights free radicals.
- lactic dehydrogenase which allows the transformation of lactic acid into pyruvic acid.
- carboxypeptidase which facilitates protein catabolism.
Zinc is also an immunostimulant. This means it promotes the action of white blood cells in the T-lymphocyte family, which fight infections. This mineral stimulates the synthesis of pancreatic insulin and therefore helps regulate blood sugar. It accelerates the healing of wounds and burns. It also contributes to nervous system balance, which is why zinc is recommended for fatigue.
Did you know?
Zinc supplementation is often recommended for pregnant women because it helps promote healthy fetal growth. In children, zinc promotes growth hormone activity.
Daily zinc requirements.
The daily requirement for zinc for adults is 15 mg/day. In some cases, daily zinc requirements will be increased:
- in women taking oral contraceptives because they decrease zinc levels in the blood.
- in adolescents suffering from acne because it is effective in cases of skin conditions. It is also present in many dermatological products.
- In men with prostate inflammation, it has a major preventive action against prostate cancer.
At OKR, our meals provide you with between 15 and 33% of your daily zinc needs.
Where can we find it in our food?
Zinc occurs naturally in foods of plant and animal origin.
Zinc content per 100g.
|
Oyster |
20 mg |
|
Sesame seeds |
10 mg |
|
Beef |
6 mg |
|
Flax seed |
6 mg |
|
Curry |
5 mg |
|
Split peas |
4 mg |
|
Green lentil |
4 mg |
|
Soy |
3 mg |
|
Cheese |
3 mg |
Symptoms and causes of zinc deficiency.
There are many symptoms associated with zinc deficiency:
- a general state of fatigue
- increased susceptibility to infectious diseases
- growth retardation in children
- dry skin
- hair loss
- loss of appetite and weight loss
In summary.
Zinc is an essential mineral that is a component of several enzymes that regulate your body's functions. The recommended daily requirement for zinc is 15 mg/day. Zinc is naturally provided by foods of animal and plant origin. A zinc deficiency can cause several symptoms such as severe fatigue, delayed growth in children, dry skin, and loss of appetite and weight.
