Lo zinc it is a mineral that belongs to the category of so-called trace minerals, present in very small quantities in all body tissues. It is mostly localized in the liver, pancreas, kidneys, bones, muscles, eyes, prostate, sperm, skin, white blood cells and nails.
> Properties of zinc supplements
> Zinc food supplements
> Herbal supplements of zinc
> Zinc supplements on the market
> Daily requirement
Pumpkin seeds among zinc dietary supplements
Properties of zinc supplements
The functions performed by zinc in the body are numerous:
- Become part of the structure of enzymes that allow the DNA and RNA synthesis (constituents of the organism's genetic heritage) and also the formation of many proteins in cells.
- Favors the absorption and functioning of many vitamins, in particular of vitamins A and those of group B.
- It is a component of some enzymes that activate digestion and the utilization of sugars and alcohol.
- Participate in the formation of numerous hormones such as insulin (which regulates the metabolism of sugars absorbed from food), thymulin (hormone produced by the thymus, an organ involved in the immune response), male sex hormones.
- It facilitates the wound healing following trauma, surgery and burns.
- Stimulate the development and maturation of the sexual organs male and female and the proper functioning of the prostate (benefits are also the effects in the treatment of male infertility).
- Guarantees the good function of the immune system against bacterial and viral infections.
- Activates the metabolism of alcohol, thereby protecting the liver.
- Improves the action of insulin in diabetic subjects, prolonging its effect.
- Promotes good eyesight and twilight vision.
- It stimulates the appetite and helps to keep the taste and smell sharp.
- It helps to eliminate cholesterol deposits.
Food supplements of zinc
Zinc is found in highly assimilable form in foods, such as:
- Oysters, which, depending on the type and variety, provide 16 to 182 milligrams of zinc for a XNUMX gram serving.
- Toasted wheat seeds, especially those packaged in jars are great when sprinkled on any food, such as salads, rice or steamed vegetables, and provide 17 milligrams of zinc for a XNUMX-gram serving.
- Veal liver: Actually every animal's liver is rich in vitamins and minerals, but calf's liver contains the highest rate of zinc with 12 milligrams per one hundred milligram serving.
- Sesame seeds and butter: sesame products contain about 10 milligrams of zinc per 100 gram serving, but especially whole sesame seeds provide 12,5 milligrams of zinc per one hundred grams of serving, plus sesame flour can be used as a substitute for wheat flour to make bread and cakes.
- Beef: which contains about 10 milligrams of zinc per 100-gram serving.
- Roasted Pumpkins and Pumpkin Seeds: These contain about 10 milligrams of zinc per one hundred grams serving.
- Dried seeds of watermelon: you can eat them directly raw with watermelon or you can also shell them. They provide ten milligrams of zinc per 100 grams of serving.
- Dark chocolate and cocoa powder: Bitter chocolate contains 2,6 milligrams of zinc per 100 gram serving, cocoa powder instead 6,8 milligrams per 100 grams of serving, while the contribution of many is still different. milk chocolates, which contain about 2,3 milligrams per 100-gram serving.
- The lamb: can provide 4,2 to 8,7 milligrams of zinc per 100 gram serving, however it depends on the cut.
- Peanuts: They are a great source of zinc, in fact 100 grams of roasted peanuts provide 6,6 milligrams, while dry roasted ones provide about half, or about 3,3 milligrams for each 100 gram serving.
You can learn more about all the properties of sesame seeds, rich in zinc
Herbal zinc supplements
In herbal medicine, a good zinc supplement is pollen. Pollen is a sticky, yellowish powder found on flowers. It represents the fertilizing element of plants and is very rich in elements essential to life. Each pollen is unique in the world and characterizes only one species of flower.
Pollen contains many mineral salts and among these zinc is present in considerable quantities. Pollen is not easy to assimilate. There are, however, herbal products that they use micronized pollen, ie suitably treated in order to obtain the physical breakage of the external envelopes of the pollen grain and therefore make the precious nutritional contents that compose it immediately available for digestion.
This results in a better bioavailability than the classic pollen in granules (the one assembled by bees), which quantitatively more is needed to obtain the same nutritional benefits. This is especially important if you choose the compress as an integrative form, as micronization makes the difference. Allergy sufferers must be very careful in taking this supplement.
Commercially available zinc supplements
Zinc supplements are available in different types and shapes, such as tablets, ampoules, capsules. The Zinc chelate is one of the most effective and easily absorbed zinc supplements. In most of the supplements available on the market, however, we find very often zinc in association with other elements that assist him in his function, let's see what they are:
- Zinc-magnesium: supplement of zinc and magnesium and vitamin B6, called ZMA, which is used in particular by those who practice boybuilding, as it seems to increase the production of testosterone and IGF-1, a hormone produced by the liver with anabolic properties.
- Zinc-selenium: which have antioxidant action.
- Zinc-vitamin B6: association useful for regulating mood, through the production of serotonin. With the addition of tryptophan, these supplements regulate the production of melatonin and are a valid remedy for insomnia.
- Zinc-arginine: useful in male infertility.
- Zinc-vitamin C: has antiviral function against cold viruses.
Abuse of zinc can cause nausea, vomiting and diarrhea, as well as lowering the level of HDL or good cholesterol.
- Antibiotics, such as tetracyclines, which inhibit the absorption of zinc in the digestive system.
- Penicillamine, as zinc reduces the absorption of penicillamine, which is used by people with rheumatoid arthritis, however, taking zinc supplements two hours before or after taking penicillamine solves the problem.
Daily requirement of zinc
The average daily requirement of zinc, indicated for the maintenance of a state of good health, is equal to 18 mg for the adult man and 15 mg for the woman.
A balanced diet allows you to introduce about 10-15 mg of zinc every day, sufficient for the needs of the body. A slight deficiency of this mineral can occur due to monotonous diets and low in animal proteins, and manifests itself with symptoms such as fatigue, delayed healing of wounds, greater ease of contracting diseases, reduced sense of taste and smell.
A more severe deficiency causes loss of appetite, delayed growth and sexual development, severe dermatitis, memory and behavioral disturbances. The body needs a greater quantity of zinc in some particular conditions, such as:
- Pregnancy and breastfeeding (newborns get about 80% of the zinc present in breast milk).
- Childhood and adolescence.
- Chronic infectious diseases.
- Alcoholics, 30-50 percent of which have low zinc levels as alcohol decreases zinc absorption and increases urinary secretion instead.
- Slow healing wounds.
- People with sickle cell anemia, however, the reason is not yet known, but in fact 44 percent of children, and 60 percent of adults with sickle cell anemia have low zinc levels; People who use high doses of iron supplements, as iron can interfere with zinc absorption, but to reduce this effect, iron supplements are taken between meals to allow time for zinc to be absorbed.
- A pharmacological supplementation of zinc is indicated in case of strict vegetarian diets, as the bioavailability of zinc is very high in meats, and it is also more easily assimilated. In addition, legumes and whole grains contain many phytates, which bind zinc and inhibit its absorption in the digestive system.
- People who take diuretics, which can increase zinc excretion by about 60 percent, and in the long run reduce the body's zinc stores.
However, it is also good to pay attention to excess zinc, which can lead to various ailments such as nausea, dizziness and drowsiness.
Zinc among the natural remedies for hematomas
Other articles on zinc:
> Melatonin, zinc and magnesium against sleep disorders
> Natural zinc supplements among those useful for children
> Copper and zinc supplements for hair: when to use them?