In order for our body to function properly, it requires adequate amounts of the mineral zinc. Find out which foods contain the highest amounts of zinc and what signs indicate a deficiency in the body.
Zinc is one of the five most important minerals for the human body, along with iron, calcium, magnesium, and potassium. Zinc has several important roles in the body. Among other things, it contributes to cognitive abilities and memory, and helps the body produce the important thyroid hormone T3. Furthermore, zinc contributes to the proper functioning of the immune system, cell division, faster wound healing and tissue regeneration, as well as overall growth and development in humans. This is why it is important for pregnant women to consume sufficient amounts of this valuable mineral.
Oysters are one of the best sources of zinc and also contain plenty of selenium, which contributes to the synthesis of thyroid hormones. To ensure that you consume enough nutrients, rule number one is to regularly consume various types of dark green leafy vegetables. Different types of grains are also rich in minerals, and eggs and algae are excellent sources as well. Additional amounts of zinc can be obtained through dietary supplements.
Although the body does not require large amounts of zinc, it is possible to have a deficiency. The human body does not have the ability to store reserves of zinc, which means that it is important to regularly obtain sufficient amounts through food.
A zinc deficiency can manifest in the following ways:
acne, eczema, dry and flaky skin, seborrheic dermatitis, or alopecia
non-specific oral ulcers or a white coating on the surface of the tongue
respiratory and gastrointestinal problems
loss of appetite
lethargy
hair loss
slow wound healing
hair thinning
Considering that zinc obtained from meat is absorbed more efficiently by the body, vegetarians are recommended to consume larger quantities of legumes, soy, beans, nuts, and whole grain products.
10 foods that contain the highest amounts of zinc:
Meat (especially red meat, but it should still be consumed in moderate amounts)
Shellfish (oysters, crabs, shrimp)
Legumes (chickpeas, lentils, beans)
Seeds (hemp, flax, pumpkin or squash seeds)
Nuts (pine nuts, peanuts, cashews, and almonds)
Dairy products (cheese, milk)
Eggs
Whole grains
Some vegetables (potatoes, peas, kale)
Dark chocolate.