Zinc is an essential mineral that the body cannot produce or store. Eating food or supplements helps to increase this mineral in the body. So which foods are useful and are also rich in zinc? Let’s see together in this article.
Generally, people get zinc through food each day. The maximum amount that the body receives must not exceed 40 mg per day. The appropriate doses for each sex and age range are as follows:
- Infants up to 2 years should get 2-3 mg per day.
- Children aged 6-8 years should get 4 mg per day.
- Children aged 9-12 years should get 5 mg per day.
- Children aged 13-15 years, Male should get 8 milligrams per day, and females should get 7 milligrams per day.
- Children aged 16-18 years, Male should get 9 milligrams per day, and females should get 7 milligrams per day.
- Adult females Should get 12 mg per day.
- Male adult Should receive 15 mg a day.
- Pregnant women, Essential nutrients for humans, and breastfeeding Should receive approximately 2 mg and 1 mg more zinc than the normal amount, respectively.
Zinc is a mineral that plays a role in many processes of the body, be it the synthesis of DNA or proteins, Immune system function, Wound repair, metabolism, development and cell growth, or even the taste and smell.
It is also believed that zinc may help treat other health problems, such as zinc deficiency in people with severe diarrhea, Conditions leading to difficulty in absorbing food from the intestines, cirrhosis, alcoholism, Symptoms after surgery, or being fed through a tube for a long time, diseases with impaired zinc absorption, Wilson disease, acne, macular degeneration. Anorexia, or manic episodes, ADHD, depression, etc.
Foods that increase zinc in the elderly’s body
Many people may not be aware that many foods are rich in zinc. Which can be easily bought and eaten at affordable prices, for example:
- Nuts and seeds such as black beans, red beans, chickpeas, pumpkin seeds, cashews, etc.
- Cereal products, Wheat, oats, quinoa, brown rice, cereal, or whole-grain bread are all good.
- Some vegetables, especially mushrooms, kale, asparagus, turnips, and potatoes.
- Eggs and dairy products Like yogurt and different types of cheese.
- Seafood such as oysters, mussels, crab, shrimp or lobster, Deep-sea fish like sardines can be consumed as canned and salmon.
- Liver, pork, or beef, This includes poultry such as chicken or turkey.
However, excessive consumption of zinc can be harmful to health. This is most often caused by taking dietary supplements rather than eating them directly from food. The side effects that can occur from consuming too much zinc include nausea, vomiting, abdominal pain, diarrhea, flu-like symptoms. Detected decreased HDL fat values, changed food taste perception. Lack of other minerals, especially copper, or being infected more often than usual.
Therefore, if you want to eat foods or products containing zinc to treat your illness. Always consult a professional doctor or nutritionist, especially children, the elderly, and pregnant women and those who experience any abnormality after eating the above meals should see their doctor as well.