- foods rich in zinc, such as yeast, legumes and cocoa, are useful for the proper functioning of hormones and insulin, sex hormones and growth hormone, but also for sight, smell and memory. Let's find out better.
> Properties of zinc
> Foods that contain zinc
> Daily requirement
> A recipe rich in zinc
Brewer's yeast among zinc-rich foods
Properties of zinc
Zinc is an important mineral for the health of the organism, in particular for the proper functioning of hormones and insulin, sex hormones and growth hormone, but also for the sight, smell and memory, being involved in the functioning of the sense organs and the brain.
In men, zinc is an important element for sperm production. The body generally contains 1,4 to 2,5 grams, mostly stored in red and white blood cells and muscles.
Main foods rich in zinc
Zinc is a mineral found in various foods: in fish and in meat, in cereals (wheat germ and oats), legumes, nuts and seeds (pumpkin, sesame and sunflower).
We also find high percentages in yeast, in milk, in mushrooms, in cacao, in walnuts and egg yolk. A diet that introduces these foods, well balanced, omnivorous, vegetarian or vegan, ensures a good supply of zinc, avoiding dangerous deficiencies.
Brewer's yeast is in itself a very rich food: in 100 grams of product there are more than 8 grams of mineral salts, of which 10 milligrams of zinc. In particular, it is rich in B vitamins, vitamins E and H and lipoproteins. It also contains phosphorus, potassium, magnesium, calcium, zinc, chromium, selenium, iron, manganese and copper. It can be consumed both fresh, dissolved in water, and in the form of dried flakes, added in sauces, dressings, pasta dishes. It is a very valuable food for vegans and vegetarians.
Dark chocolate and cocoa powder are foods that contain a high percentage of zinc, about 2,5 milligrams for a 100-gram serving of chocolate, nearly 10 milligrams in dark bitter chocolate, up to 8 milligrams for the same dose of cocoa. A good habit is to consume a small square every day, possibly with a high percentage of purity.
Walnuts provide important quantities of minerals, trace elements, vitamins and precious substances: eat them 3 or 4 a day means ensuring a good supply of these nutrients, including zinc. The seeds also contain it in considerable quantities: about 10 milligrams of mineral per 100 grams of product, in particular i Sesame seeds, the seeds of watermelon, which were included in the diet especially in eastern countries for millennia, e pumpkin and sunflower seeds. Brazilian nuts contain 7 milligrams of zinc per 100 grams of product; hazelnuts contain from 3 to 5 milligrams.
Often underestimated, mushrooms champignons and dry porcini mushrooms they are among the best sources of zinc and selenium. 100 grams of dried mushrooms contain almost 7milligrams. So don't just consume risotto with porcini mushrooms every now and then, but indulge yourself in imaginative recipes: pizzas, pastas, main courses and side dishes enriched with mushrooms, without forgetting stuffed champignon mushrooms.
It is known that egg yolk is a food with a high biological value, it contains noble proteins and many minerals, such as iron, calcium, zinc, vitamins of group A, B, D, E. One yolk contains from 3 to 5 milligrams of zinc per hundred grams of product.
You can learn more about what they are and when to use natural zinc supplements
Daily requirement of zinc
The recommended daily dose of zinc varies according to age. in infants up to a year it is around 5 milligrams; the children up to 10 years they need 10, which becomes 15 in adolescent stage.
Men need approx 10 milligrams of zinc per day, while women about 8, 12 if they are young adolescents. In pregnant women the amount rises 15 and 19 during breastfeeding.
Also discover symptoms, causes and natural remedies for excess zinc
Recipe rich in zinc
Pasta with walnut and champignons sauce
Ingredients for a couple of people: 150 grams of spaghetti, a dozen walnuts, a shallot, 300 grams of champignons, white wine to taste, a pack of vegetable cream, extra virgin olive oil, parmesan, salt and pepper.
Method: wash and clean the mushrooms carefully, cutting them into small pieces, sauté them with the oil and the chopped shallot in a large pan; then add the coarsely chopped walnuts. Then sprinkle with a splash of white wine, let it evaporate, season with salt and add the cream, making the sauce thicken. Cook the pasta al dente and toss it in the pan with the sauce, adding the grated Parmesan cheese and fresh pepper at the end of cooking.
Symptoms, causes and remedies for zinc deficiency