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Zinc come as naturally in your diet

Zinc is involved with more than 300 enzymatic activities in the body and is important for normal growth and development. Zinc also has a role in immune support so often found in cold supplements. Zinc helps the child to make more DNA, form new cells and new proteins. Because of this, the zinc can be useful for wound healing.

Humans need for zinc daily because the body does not have a great capacity for storage of zinc. According to Linus Pauling Institute ( 1 ), the entire cast zinc deficiency is quite rare, but marginal deficiency may be common in developed countries.

The recommended daily dose of zinc is 11 mg for men over 19 years old and 8 mg for women over 19 years old.

Certain groups of people may have an inadequate intake of zinc, and some foods can make zinc less absorbable.

In order to obtain zinc naturally in your diet, it is important to eat enough zinc-rich foods.

may be necessary

supplements zinc deficiencies, but caution should be exercised with supplements.

The maximum tolerable limit (UL) for zinc is 40 mg for adult men and women. You get more than this amount, except under medical supervision is not recommended

Major food sources

Zinc is found in a variety of foods .; eat a variety of foods can help ensure you are getting many nutrients in your diet.

One of the richest food source of zinc is oysters. One ounce serving three oyster can provide almost 500% of the daily value of zinc ( 2 ). Other animal foods such as beef, crab, pork, turkey, chicken and dairy products are other good sources of zinc.

Animal foods provide zinc is more absorbable during digestion, and sulfur-containing amino acids of animal origin help increase the absorption of zinc ( 3 )

plant sources of zinc include :. legumes, nuts, peas and oats . Ideally, you should be getting food sources of zinc throughout the day to reach the recommended daily dose.

Things that prevent zinc absorption

The phytates are compounds in plant foods such as cereals and legumes that can bind nutrients including zinc. In general, zinc food herbal have a lower bioavailability compared to food of animal origin.

In order to reduce the phytate content in plant foods, use a leavening agent for bread with whole grains. Sprouting or soaking beans and grains before eating can also help reduce the phytate content.

The consumption of plant foods containing zinc with a source of vitamin C can also help reduce binding of phytate nutrients. For example, consumption of tomatoes with vegetables or orange with nuts can help increase the bioavailability of zinc from legumes and nuts.

Certain medications or supplements can interfere with zinc absorption or increase the excretion of zinc. Because of this, if you are taking a drug that interferes with zinc, you may need to take a supplement.

Who is at risk of not getting enough zinc?

People with digestive disorders may be at risk of not getting proper food absorption of zinc. People with any digestive disorders should consult their medical team to request individualized help on the supplements and diet, but in general, you may want to increase zinc-rich foods in your diet.

pregnant and lactating women are at increased risk of zinc deficiency, and because of this have women carrying children no greater RDA.

Vegetarians may also have a higher risk, but they can eat sprouts, soaked or with yeast and grain legume products to increase zinc absorption.

can also eat a greater amount of zinc providing food and eat them with a source of vitamin C to enhance absorption.

The elderly population is also at a greater risk of inadequate zinc intake or limited absorption.

may be getting too much zinc?

zinc has a UL, so yes you can get too much zinc. A major concern of getting chronically too much zinc is copper deficiency.

Copper is a trace element, and absorption can be interfered when taking too much zinc. Overall, concern about getting too much zinc is complementary in shape.

It is important to realize creams may also have zinc in it which can be absorbed through the skin or gums (toothpaste).

If you are using a cream containing zinc, taking zinc supplements in addition to eating a diet rich in zinc, which could be possible to obtain more than the UL of zinc.

a general recommendation for zinc is to eat zinc rich foods in your diet, and you can also take a multivitamin that provides approximately 100% RDA of zinc.

taking excessive amounts of zinc may be necessary if a person is deficient and should be done with caution.

Conclusion

The best way to get the natural zinc from your diet is to eat a lot of foods rich in zinc. We better absorb zinc from animal sources; meat and dairy products, provide zinc. Ostras offers a lot of zinc, almost 500% of the daily value per 3 ounce.

vegetarian food sources of zinc include legumes and grains. However, these foods also have naturally phytates can join and make it less absorbable zinc.

To counter this, the use of a grain leavening agent is recommended. Soaking and / or sprouting of grains and legumes also reduces the phytic acid content.

Another option is to simply eat a vitamin C source with legumes and grains to reduce the phytate content and increase the availability of nutrients.

marginal zinc deficiency can be quite common, but full of zinc deficiency is rare. It is also difficult to assess zinc status accurately; Therefore, making sure you get enough zinc in your diet can be a preventative measure against marginal deficiency.

opposite Avoid taking a lot of supplements of zinc end as it can get too much zinc.

Getting too long-term zinc can cause some side effects and can cause a copper deficiency.

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