The human body is a complex device, for which almost all of Mendeleyev's table is needed for normal functioning. Many substances the body is able to synthesize independently, but there are also those that must be obtained with food. Consider where contains zinc, which plays a crucial role in the metabolism of human metabolism .
Lack of zinc
Zinc is a very important substance, and its deficiency immediately affects human health. First of all, immunity and reproductive function suffer, as well as wound healing will be complicated. Especially dangerous is the lack of zinc in childhood: this can cause inhibition of growth and puberty. In some cases, this affects even taste and smell.
In addition, it is believed that zinc inhibits the aging process, and this means that its lack will overclock them. That is why it is especially important for women to monitor the balance of this substance. Systematizing the above, we can note such negative consequences of the shortage of zinc:
- frequent infections;
- focal hair loss;
- growth retardation in children;
- irritability and memory loss;
- later puberty;
- loss of appetite, taste and smell;
- impotence in men;
- infertility in women;
- a violation of the assimilation of vitamins A, C and E;
- brittle nails;
- poor wound healing;
- the appearance of blackheads;
- increased cholesterol.
A bright external sign of a lack of zinc in the body is the appearance of white spots on the nails. If you notice them, you may need to be more attentive to your diet.
Excess zinc
Do not forget that you always risk "overdoing" if you zeal too hard. There is an opportunity to harm your health if you take too many drugs (of course, it is unlikely that an overdose threatens you in the case of consumption of foods rich in zinc). Because of the excess, a general poisoning of the organism is possible, the inability to absorb nutrients in the intestine and the deficiency of other minerals.
Products containing zinc
Consider what zinc contains in order to be able to receive it in a natural way, without the use of drugs and dietary supplements. In its natural form, it is absorbed much better and does not threaten the body. First of all, it can be found in the products of such 5 groups (in the first zinc the most, in the latter it is present in small amounts).
Sunflower seeds and nuts
Seeds and nuts are the best natural source of zinc. Add them to salads, use them as a snack, and the lack of zinc does not threaten you. Especially distinguished in this series are sesame seeds, pumpkin seeds and sunflower seeds, as well as pine nuts and peanuts.
Low-fat protein products
Do you like meat by-products? They contain a lot of useful substances. Zinc is abundant in beef, veal, chicken hearts, turkey. Fatty meat products of zinc contain little.
Cereals and not only
This group contains different products - both wholemeal and yeast, and egg yolk. They are united by the average content of zinc.
Beans
Vegetable protein is the perfect source of zinc! In any bean culture, beans , peas or lentils, there is always enough of this valuable substance. By the way, this group includes peanut butter, walnuts and walnut - there is not much zinc in them, as in the products of the second group.
A fish
A sardine lover will never suffer from a lack of zinc, as will those who regularly eat tuna or salmon. In such products, a little zinc, but regular use of them will still save you from a deficit.
Choose your favorite products from this list and replenish the reserves of zinc with pleasure!