An important micronutrient that plays a key role in strengthening immunity and skin health.
Why do we need zinc?
Let’s first understand what zinc does for our body that is so important that it is impossible to do without it.
To begin with, a deficiency in this micronutrient can lead to a deterioration in the immune system’s protective barriers, poor wound healing, unexpected weight loss, loss of smell and taste, and gastrointestinal disorders such as diarrhea.
The anti-inflammatory properties of zinc directly affect overall well-being by reducing oxidative stress. This damage occurs at the cellular level in the body and is associated with chronic diseases, including heart disease and obesity.
Zinc is used to treat acne and reduce internal and external inflammation. This means that the microelement does an excellent job with acne and other rashes.
How much zinc does the body need?
According to the National Institutes of Health, the recommended daily allowance for zinc is 11 mg for men and 8 mg for women. There are also specific recommendations for pregnant and breastfeeding women, but the correct amount of zinc should be discussed with your healthcare provider or dietitian.
So, we have decided how much zinc our body needs to feel healthy, and now it’s time to find out which foods have the most useful nutrient.
Foods rich in zinc
Oysters
Three medium oysters contain approximately 21.7 mg of zinc. So you can safely treat yourself to this delicacy in the evening and a glass of prosecco is also not prohibited.
Pumpkin seeds
It’s pumpkin season, which means these seeds are in abundance. If you are not determined to dry pumpkin seeds yourself, then you can buy ready-made ones. Useful snack for watching your favorite series. Moreover, they contain 4.2 mg of zinc.
Cashew
A healthy snack not only quickly satisfies the appetite, but also saturates the body with essential vitamins and minerals. 60 grams of cashew nuts, which you can take with you to the office as a snack, contain 1.75 mg of zinc.
Baked beans
If you cook half a cup of baked beans for dinner, then you can enrich your body with 1.75 mg of zinc. Take note of green asparagus, it will be a great option for a light and tasty dinner.
Black chocolate
Your favorite dark chocolate also contains zinc. Not much, of course, only 0.9 mg, but still. So you can please yourself with three squares of the desired treat.
Enriched oats
Grains are always good, especially if they give strength to our body. One serving of oats contains about 1 mg of zinc. Both tasty and healthy.
Beef
Red meat also contains zinc, and not in small quantities. So, 85 grams of beef contains about 6.7 mg of zinc.
Crab
It’s good that seafood is rich in the minerals we need. Crab meat can replenish zinc by 3.6 mg. So you can cook yourself a delicacy in the form of a salad with crab meat.
Chickpeas
Chickpeas are increasingly found in modern recipes, and this is not surprising, because their beneficial properties are amazing. In terms of zinc, ½ cup of chickpeas contains about 1.25 mg. Add hummus to your diet or make falafel.
Chicken liver
If you can’t imagine your life without chicken, then the good news is that 30 grams of chicken liver contains about 1.1 mg of zinc.
