Zinc it is an important mineral because it participates in the regulation of enzymesthe. It is found in seafood, particularly oysters, and also in eggs, peanuts and barley. Let's find out the foods that contain it.
> 1. Properties and benefits of zinc
> 2. Which foods contain zinc
> 3. Daily zinc requirement
> 4. The 10 foods richest in zinc
Wheat germ among zinc-rich foods
Properties and benefits of zinc
Zinc is a mineral that has some nutritional interest, since it becomes part of the structure of some enzymes that carry out important activities in the body, such as carbonic anhydrase. Carbonic anhydrase is essential to accelerate reactions on carbon dioxide, a waste element for the body.
In addition to carbonic anhydrase, there are about 80 other zinc-based enzymes, such as alkaline phosphatase, alcohol dehydrogenase, among others. They are enzymes located mainly in the liver, pancreas and prostate.
This mineral represents an essential component for enzymes as it plays a structural regulatory role, many of these are in fact involved in metabolism of proteins and nucleic acids.
The zinc present in the human body is equal to about 2 grams and is distributed in all tissues, but is concentrated in particular in the striated muscles (60%), in the bones and in the skin. There are no specific reserves of zinc in the body, so a regular intake through diet is necessary for it to play an effective role in maintaining health.
You can learn more about minerals and their properties
What are the foods that contain zinc
Zinc it is contained for the most part in protein foods of animal origin, such as eggs, meats, milk, cheese and fish. THEThe daily requirement of zinc is approximately 15-20 mg and its main sources are seafood, herring, eggs, peas, brewer's yeast, oats, barley, peanuts, lettuce, spinach and beans.
Le oysters they are particularly rich in it. Cereals and wheat germ contain moderate quantities. Zinc deficiency in the body occurs very rarely. However, there is some risk for zinc, especially for those who consume high quantities of whole grains, bran products, legumes and for strict vegans.
In fact, it is also necessary to pay attention to foods such as legumes and cereals that they contain phytates, dangerous zinc thieves.
Daily requirement of zinc
The daily requirement of zinc for adults it is 11 mg per day for men and 8 mg for women. The recommended doses during pregnancy and breastfeeding are 11-14 mg per day. While in children, the daily requirement for zinc is:
- 3-5 mg, children of 4-8 years old;
- 8 mg, children aged 9-13.
The 10 foods richest in zinc
- Wheat germ
- Veal liver
- Fresh brewer's yeast
- Bitter dark chocolate
- Dry chervil
- Poppy seeds
- Pumpkin seeds