Which animals and plants contain the most zinc?

Zinc is an essential micronutrient for life, because when the body lacks zinc, the functions will be difficult to function properly as well as causing some imbalances in the body, such as weight loss. By way of blood sugar, a slow metabolic rate, taste perception or cell division and DNA synthesis can also be affected. Therefore, it is necessary to supplement zinc to ensure the needs of the body to function better. So which groups of animals and plants contain the most zinc today?

Zinc is one of the micronutrients that play an important role in many biological functions of the body. At the same time, zinc is also necessary for the activity of more than 300 enzymes present in the human body. So zinc will have many roles when entering the body:
Zinc plays an important role in the growth and division of cells in the body. In particular, zinc also has an important position in the process of pregnant women, fetal development, necessary for cells in the period of rapid development. Furthermore, zinc also helps to activate height, weight and bone development in infants, children and adolescents. Zinc plays an important role in the body's reproductive function. In men, zinc will help maintain sperm count as well as sperm motility. At the same time, zinc also helps to regulate the normal level of t estosterone in the serum. Zinc also plays an important role in the functioning of the immune system, helping to strengthen resistance and fight infections that enter the body. In addition, zinc also helps regulate taste and appetite, making us feel like eating and enjoying foods.

Zinc deficiency is rare but that doesn't mean it's unlikely. The main cause may be due to the body not storing enough minerals. Signs and symptoms of zinc deficiency include loss of appetite, impaired immune function, hair loss, digestive disorders that can lead to diarrhea, eye and skin damage, and weight loss. , wounds take longer to heal, the growth rate of children is slow or there are some unusual symptoms for babies and young children...
Zinc will be provided possibly from food in the daily diet. purpose to maintain the health of the body. However, with some specific subjects, there will be a risk of zinc deficiency often occurring, specifically including the following subjects: vegetarians, people with symptoms of digestive disorders, women who are during pregnancy, alcoholics...

According to the recommendations of nutritionists, zinc should be supplemented according to each age with the following content:
Infants from 0 to 6 months of age need 2mg of zinc daily / day Infants from 7 to 11 months old need daily zinc 3mg/day Children from 1 to 3 years old need daily zinc 3mg/day Children from 4 to 8 years old need zinc daily 5mg/day Children from 9 to 13 years old need Daily zinc 8mg/day Male 14 years old and older need 11mg/day Female 14-18 years old need 9mg/day Female 19 years old and older need zinc 8mg/day Pregnant woman from 18 years old Age and older need zinc from 11 to 12 mg/day Women who are breastfeeding from 18 months and older need zinc from 12 to 13mg/day Because the human body can't synthesize the mineral zinc itself, so to meet To meet the recommended needs, it is necessary to supplement micronutrients with food in the daily diet. However, in order to absorb zinc from the daily diet, attention should be paid to:
Limit the use of stimulants such as alcohol, beer, coffee. Because they both stimulate urination, the more the body urinates, the more zinc is excreted in the body. Do not process foods that are too cooked to lose the amount of zinc in the food. Steaming, baking, and boiling will cut the zinc content in food even up to 50%, especially with beans. However, we should not add too much zinc to the body because it may cause special poisoning. especially when overusing cough and cold medicines. When using too much zinc, it can cause some symptoms such as abdominal pain, nausea, vomiting, a bitter taste in the mouth...

3.1. Foods of animal origin with a high content of zinc Meat especially red meat belongs to the group of foods rich in zinc with excellent amounts, large amounts of zinc are found in different types of meat such as beef, lamb and pork. For example, 100 grams of beef contains 4.8 mg of elemental zinc. In addition, beef provides about 176 calories, 20 grams of protein and 10 grams of fat, along with other important nutrients. It is noteworthy that the consumption of large amounts of red meat, especially processed meat, is likely to be associated with symptoms of cardiovascular disease and cancer. But if we limit the use of processed meats to a minimum and use them with vegetables, fruits or fiber, the risk can be reduced even more.

Shellfish is healthy and low in calories, with 6 medium-sized oysters providing about 32 mg of zinc. Other seafood may contain less zinc than oysters but are still a rich and abundant source of zinc. However, to supplement zinc from seafood for women in pregnancy, these foods need to be processed into zinc-rich dishes and ensure the cooking temperature to minimize the risk of food poisoning. can happen to pregnant women.
Eggs contain a moderate amount of zinc with 0.55mg zinc in one egg along with 77 calories, 6 grams of protein, 5 grams of healthy fats and other vitamins and minerals. Eggs also provide a good source of choline - an essential nutrient for the body and development of children.
3.2. Plant-based foods with high zinc content Legumes such as chickpeas, lentils, peas... belong to the group of plants with significant zinc content, for example, 100 grams of cooked lentils contain about 1.1. mg of zinc. However, beans contain phytate compounds, which inhibit the absorption of zinc and other minerals into the body. Even so, the zinc content in legumes is still important for vegetarians. In addition, they provide an excellent fiber content.
Almonds are also quite rich in zinc along with other nutrients. Nuts in 28 grams of cashews contain about 2.6mg of zinc. In addition, nuts also contain other healthy nutrients such as fat, fiber,,,
Whole grains such as wheat, quinoa, and oats are quite rich in zinc. However, similar to nuts in cereals containing phytate affect the absorption of zinc into the body
Once you know the role of zinc as well as zinc-rich foods, you can plan Build a scientific diet to help the body absorb the necessary amount of zinc.
In addition to zinc, parents also need to supplement their children with other important vitamins and minerals such as lysine, chromium, B vitamins,... errands.
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