Neither gender fare well when it comes to consuming enough foods rich in zinc, a mineral that is integral to normal growth and sexual development. Two of three boys and three of four girls, both in their teens, do not meet the RDA of 15 and 12 milligrams a day, respectively. A shortage of zinc weakens immunity, so young people may develop more infections than usual; minor injuries may take longer to heal, too.
It is better to replenish the body through diet.
Vegetarians, however, may be particularly prone to zinc deficiency. Much of the zinc in fruits, vegetables, and bread is not always fully absorbed. Lean red beef is an ideal source of zinc, as are chicken and fish. A multivitamin complex with Zinc Rich Supplement Capsules the daily requirements of this mineral.
Zinc rich foods
- Meats: lean beef, pork, liver.
- Dairy products: skim milk powder, cheese.
- Poultry: dark meat chicken, turkey.
- Seafood, particularly oysters.
- Seeds: pumpkin, sunflower, zucchini, watermelon, lentils.
- Nuts: walnuts, pecans, Brazil nuts, pine nuts.
- Yeast-leavened whole-grain breads and flour product
- Wheat germ, whole grains.
- Dry beans
How to get enough zinc for your skin, hair, and immune system
No mineral has such a powerful influence on the immune system, skin and hair as zinc. However, up to 50% of the world’s population does not consume enough.
What do reproduction, wound healing, muscle building, and hair growth have in common? They all need the mineral zinc to function properly! Without zinc, hours of working out at the gym would be a total waste of time, sperm production would take a backseat, and your hair wouldn’t grow. But luckily, zinc is present in every cell in your body, although not in sufficient amounts for some people.
Zinc – The mineral zinc has many functions, from hair growth to strengthening the immune system. Zinc also allows us to see well!
Food: The best sources of zinc include oysters, Edam, chicken eggs, and walnuts. Our intestines can process zinc from animal foods better than from plant sources.
Causes of zinc deficiencies: sports, stress and chronic inflammatory bowel diseases lead to fluctuations in the zinc balance. Pregnant and lactating women can also develop a zinc deficiency if they do not compensate for their losses with increased zinc intake. People who eat only plant foods tend to consume insufficient amounts of zinc.
Symptoms of zinc deficiencies: If the body does not receive enough zinc, problems with wound healing and vision can occur. Zinc deficiency can also cause diarrhea and increased susceptibility to infection.
Treatment of zinc deficiencies: If a zinc deficiency has been diagnosed, you can change your diet or take zinc supplements.
Excess zinc: Too much zinc is harmful to the body! Very high amounts over a long period of time cause vomiting, diarrhea and hair loss. An excess of zinc can also inhibit the absorption of other minerals.
Zinc and colds: It has not been scientifically proven whether zinc can actually relieve a cold. But taking zinc can help reduce the time it takes to recover from a cold.
What is zinc?
Zinc is essential for good health, as it takes care of the tasks of every cell in the body. Since your body cannot produce the essential trace mineral on its own, you must consume it daily through food. The body contains a total of two to three grams of zinc.