Zinc is a mineral necessary for the immune system, growth and many other important functions. Let’s examine together what are the main sources of zinc and what are the daily recommended intake amounts.
Zinc is a strong metal at room temperature. It is the second most abundant element in the human body after iron and is found primarily in bones, skin, muscles, sperm, pancreas, kidneys, eyes and liver, but in smaller amounts in the brain and blood.
Zinc is essential for life as it is part of many proteins and enzymes required for the proper functioning of many organs, tissues and life processes. Zinc plays a role in growth and metabolic processes, and in children, a deficiency of this mineral can even lead to poor growth.
Zinc is associated with sexual maturation, it is actually found in sperm and its deficiency can lead to a decrease in sperm count and therefore reduced fertility. It is also important for vision and hearing, and supports the immune system. It also takes part in the DNA synthesis process and plays a role in electricity production. Zinc is found in both animal and plant foods.
Zinc deficiency can also occur due to poor nutrition, alcohol consumption, and intestinal malabsorption. It can cause stunted growth, increased infections, acne, hair loss, fatigue, dizziness, and more.
Zinc: Recommended daily intake
The recommended daily intake of zinc for adult men is 12 mg per day and for adult women is 9 mg per day; this amount is increased to 11 mg during pregnancy. These are the daily dietary intakes (LARN) recommended by the Italian Society of Human Nutrition (SINU). To reach a daily zinc intake of 12 mg, it is enough to consume mineral-rich foods such as 30 grams of oysters or 130 grams of beans.
When it comes to zinc, it is important to consider food relationships that can affect its bioavailability; for example, calcium and phytic acid in foods can reduce the absorption of zinc, especially in whole grains, seeds and dried fruits. Too much iron will reduce zinc absorption, while too much protein will increase it. So where is zinc found in food? Here are 15 foods that are particularly rich in this mineral.
15 Foods Rich in Zinc
- Oysters
- Wheat disease
- heart
- beans
- Chickpeas
- Lentils
- almonds
- bran
- Cocoa Butter
- Pumpkin seeds
- Sunflower seeds
- Coconut
- Pine nuts
- mil
- Quinoa
Zinc: Properties and benefits
Now that we know where zinc comes from and which foods contain the most zinc, let’s look at the uses and functions of these products.
Zinc supports the immune system as it is necessary for the function of cells that fight infections in the body, neutrophils and killer cells. Therefore, zinc deficiency can lead to a predisposition to many diseases. Zinc is also an important brain mineral and zinc supplements can help reduce symptoms of depression.
