- 1 zinc
- 2 sources of zinc in food
- 3 herbs containing zinc
- 4 The recommended amount of zinc
- 5 zinc deficiency
- 6 References
Zinc
The zinc basic Annaasraahihh important for human health, [1] which is present in all cells of the body, and it needs to perform many functions such as: improving the immune system 's performance, and to help heal the wounds, and has a role in cell division and growth, and carbohydrate metabolism , in addition to promoting the work of Insulin, as the body needs to sense smell and taste, while during pregnancy and lactation, and during childhood, it contributes to proper growth, [2] and it is worth noting that zinc is not stored inside the human body, so enough of it must be obtained through the system Daily diet, as well as supplementary consumption Food cravings . [3] .Sources of zinc in food
There are many nutritional foods rich in zinc, which are able to meet the daily needs of it, such as: [4] [5] :- Meat: Meat is a good source of zinc, as red meat in particular contains large amounts of it, but abundant amounts of it can also be found in all different types of meat, including beef and lamb, as it provides eating 100 grams of meat. Bovine is approximately 11 milligrams of zinc, which is equivalent to 99% of the daily amount.
- Oysters: They are from low-calorie zinc sources. Oysters in particular contain large amounts of zinc. Six medium-sized oysters provide approximately 52 milligrams of zinc, which is equivalent to 472% of the daily amount, and other types of shellfish are a good source of zinc as well. This is despite containing a small amount of it, such as shrimp and mussels, which provides 100 grams of them, 14% of the daily amount of zinc.
- Legumes: Legumes such as chickpeas, lentils, and beans contain large amounts of zinc, as they contain 100 grams of cooked lentils, one milligram of zinc, or 12% of the daily amount, but also contain phytates. The process of absorption of zinc and other minerals is discouraged , which means that the absorption of zinc from animal sources is better than that of legumes, and it is worth noting that legumes are a good source of zinc for vegetarians, in addition to that they are a good source of proteins and fibers, and heating, marinating, and fermentation processes can to Issued zinc plant to increase bioavailability ( in English: Bioavailability) for this metal.
- Seeds: The seeds can help increase the consumption of zinc, which is a good and healthy addition to the diet, as it contains fiber, vitamins, and minerals, including: pumpkin seeds, pumpkin , sesame, in addition to cannabis seeds (which contains 100 One gram contains 10 milligrams of zinc, or the equivalent of 90% of the daily amount.
- Nuts: Eating nuts such as pine nuts, peanuts, nuts, cashews and almonds can increase the consumption of zinc, as 28 grams of cashews contain 14% of the daily amount, in addition to that nuts contain other nutritional elements such as: healthy fats , Fiber, and a number of other vitamins and minerals.
- Milk and its derivatives: it contains many nutrients, including zinc, and milk and cheese are among the prominent sources of absorbable zinc in the body, as they contain zinc that is available biologically, and approximately 473 milliliters of milk contain 16% of the daily amount.
- Eggs: As eggs contain moderate amounts of zinc that can help meet the daily requirement of this mineral, an egg provides 5% of the daily amount, in addition to that it is a source of choline (English: Choline), a nutrient that most of the Enough people.
- Whole grains: Whole grains such as: wheat, quinoa , rice, and oats contain zinc, as 100 grams of oats contain one milligram of zinc, which is equivalent to 9% of the daily amount, but it is worth noting that grains contain vitamin compounds as in Legumes, and whole grains contain more quantities than they are compared to processed grains, thus providing the body with less amount of zinc, and despite this, they are better for the health of the body, and they are a good source of many important nutrients, such as: fibers, vitamins B , Magnesium, iron, phosphorous, Manganese, and selenium.
- It is worth noting that the consumption of whole grains is linked to living a longer life, in addition to many other health benefits, including a reduced risk of obesity, type 2 diabetes and heart disease, as a systematic review was published in the European Journal of Epidemiology in 2013, and recommended eating Whole grains instead of refined, and also pointed to the need to consume at least two portions of whole grains daily to reduce the risk of developing type II diabetes. [6]
- Some vegetables: Vegetables and fruits are poor sources of zinc, but there are some vegetables that contain reasonable amounts of it that can contribute to meeting the daily needs of the body, especially for people who do not eat meat, including: potatoes , sweet potatoes, and a large grain of which provides a milligram One of the zinc, which is equivalent to 9% of the daily amount, in addition to green beans and kale cabbage, which provide 3% of the daily amount per 100 grams.
- Dark chocolate: As it may contain reasonable quantities of zinc, each 100 grams of dark chocolate with 70% to 85% contains 3.3 milligrams of zinc, or 30% of the daily amount, and in turn, it also contains a high percentage Sugar and calories , as every 100 grams contains 600 calories, which is why it cannot be considered a major source of zinc.
Herbs containing zinc
Some herbs and spices contain zinc, but in very simple quantities, and it is not enough for human needs, as it deals with simple quantities of these herbs, and we mention the content of 100 grams of some herbs with zinc: [7]| The herb | The amount of zinc per 100 grams (in milligrams) |
|---|---|
| cardamom | 7 |
| Dried thyme | 6 |
| Caraway | 5 |
| Cumin | 5 |
| Dried parsley | 5 |
| Ground ginger | 5 |
| Ground turmeric | 4 |
| Aniseed | 5 |
The recommended amount of zinc
The following table shows the recommended amounts of zinc, according to the age group: [8] :| Age group | Daily requirements for zinc (milligrams) |
|---|---|
| Infants from birth to 6 months | 2 |
| Infants 7 months to 12 months | 3 |
| Children from 1 to 3 years | 3 |
| Children 4 years to 8 years | 5 |
| Children 9 years to 13 years old | 8 |
| Males 14 to 18 years old | 11 |
| Females 14 years to 18 years old | 9 |
| Males 19 years and over | 11 |
| Females 19 years old and above | 8 |
| Pregnant 14 to 18 years old | 12 |
| Breastfeeding 14 to 18 years old | 13 |
| Pregnant 19 years and above | 11 |
| Breastfeeding 19 years and over | 12 |
Zinc deficiency
Zinc deficiency may occur due to several reasons, such as low consumption, the inability of the body to absorb it, and excessive loss of the body, etc., and this deficiency is common to nearly a third of the population in different parts of the world, especially Southeast Asia, and sub-Saharan Africa, Zinc absorption decreases due to its consumption in addition to calcium, phosphates, and vitamin complexes found in legumes, nuts, and seeds. There are a number of other causes of zinc deficiency, such as: suffering from Crohn's diseaseCrohn's disease, impaired absorption in the small intestine, short bowel syndrome, hookworm injury, pancreatic insufficiency, parenteral nutrition, strict vegetarian diets, loss of appetite Anorexia nervosa, as well as some drugs including Penicillamin, various diuretics , and sodium valproate. [9]The symptoms of zinc deficiency are linked to the role it plays in the body, and a common symptom of this deficiency is: loss of appetite , slow growth and delay, and weak immunity, and acute deficiency can cause a number of symptoms, such as: diarrhea , injuries to the skin and eyes, delayed sexual maturity, and feeling Laziness, lethargy, changes in sense of taste, hair loss, slow wound healing, and weight loss without a reason. [10.
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