This mineral that cannot be missing in any healthy and balanced diet.
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10 Properties and benefits of zinc
The lack of zinc is the reason for various health problems , so the importance of this mineral should not be ignored. According to the World Health Organization (WHO), the daily recommendation in adults ranges from 10 mg, while in minors it is 2 to 8 mg.
People who meet these needs, on the other hand, can take advantage of the advantages that this mineral gives. Zinc has many properties and benefits that guarantee the proper functioning of the human body.
1. Bone formation and maintenance
Zinc is an essential mineral for bones . It is very important so that children do not have problems related to the period of bone growth, but also in adults it is a very necessary mineral to avoid osteoporosis.
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2. Reduces fatigue
People who are very tired may have a zinc deficiency . When the presence of this mineral (as well as others) is low in the human body, it is common for the person to experience fatigue. Restoring normal levels of zinc in the body can be the solution to forget about fatigue.
3. Increase defenses
A correct intake of zinc benefits the immune system . This mineral is involved in many processes that improve the body’s defenses, so ensuring a sufficient intake of zinc helps fight many health problems (from colds to more serious illnesses).
4. Rejuvenates the skin
This mineral takes care of the skin against aging , and also fights different diseases in this organ. In relation to the previous point, when zinc levels are correct, the skin can fight various diseases and conditions such as herpes, psoriasis or acne with greater guarantees.
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5. Take care of nails and hair
It is necessary to highlight the work that zinc performs in the preservation of the health of the skin, but also in nails and hair. Zinc strengthens nail and hair tissues . To combat diseases such as nail fungus or guarantee strong and healthy hair, it is important not to have deficiencies of this mineral.
6. Fight cardiovascular diseases
Zinc deficiencies can worsen cardiovascular disease . The correct concentrations of zinc in the blood help fight atherosclerosis by lowering cholesterol and triglyceride levels. We must not forget that cardiovascular diseases are the leading cause of death worldwide .
7. Control anxiety
Zinc has been scientifically proven to combat anxiety . Many people suffer from stress and anxiety on a daily basis, so it is necessary to help the body as much as possible to reverse this situation. Ingesting good amounts of zinc helps to be calmer and improve mood.
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8. Improves the health of different organs
When there is a lack of zinc, there are many organs that can suffer , since there are many metabolic reactions in the body that need the presence of this mineral. If it is not available, some organs such as the liver or kidneys can be affected, making it easier for diseases to appear.
9. Guarantees the absorption of other nutrients
Zinc is also involved in the absorption of other essential nutrients . The most important case is perhaps that of vitamin A, a substance that is also essential for the functioning of the human body. If you eat foods with vitamin A but the absorption is not correct, you can also suffer from deficiency.
10. Promotes male health
The role of zinc in men’s health is also important . Zinc deficiency can lead to problems such as low libido or erectile dysfunction, as well as increasing the chances of prostate cancer. Regularly eating some food rich in zinc allows you to combat these types of problems.
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The 10 foods richest in zinc
You have to eat foods rich in zinc to ensure the recommended levels . If you can ensure a regular intake of some of these foods, it is very difficult to develop health problems related to zinc deficiency.
It is not a mineral that the human body needs in large concentrations, and there are different foods that can provide the recommended amounts. Here are the foods to keep in mind:
1. Seeds
A tablespoon of chia, sesame, flax or hemp seeds provides very good amounts of zinc.
2. Nuts
A handful of nuts such as walnuts, hazelnuts or cashews provide a lot of zinc.
3. Seafood
Prawns, lobsters or prawns are rich in zinc and other essential minerals.
4. Molluscs
Oysters are the shellfish with the best amounts of zinc.
5. Fish
Fish contains significant amounts of zinc, although not as high as shellfish.
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6. Carne
Meat is a source of zinc that is interesting to include in the diet.
7. Animal organs
The viscera have large amounts of zinc, being the liver the one that has the best contribution of this and other minerals.
8. Green leafy vegetables
This type of food should be highlighted, as foods such as chard or spinach guarantee good amounts of zinc.
9. Legumes
Chickpeas, beans, lentils or peas are rich in this mineral.
10. Cereals
Whole grains like oatmeal, rye, or rice are good sources of zinc.
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Bibliographic references
- Allen, L.H. (1998). Zinc and micronutrient supplements for children. American Journal of Clinical Nutrition, 68 (2 Suppl), 495S–498S.
Hambidge, K.M. y Krebs, N.F. (2007). Zinc deficiency: a special challenge. J. Nutr. 137 (4): 1101–1105.
- Ensminger, AH and Conland, JE (1993). Foods & Nutrition Encyclopedia (2nd ed.). Boca Raton, Florida: CRC.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.