Zinc-containing foods: well taken care of | BRIGITTE.de

Foods containing zinc
Well taken care of

by Stephanie Pingel
December 21, 2020, 9:26 am

Why do we need zinc?

Like iron, zinc is an essential trace element for the body that it cannot produce itself. Among other things, zinc plays a major role in cell division and is therefore relevant in the child's growth phase. But adults should also meet their zinc needs: The trace element is important for the metabolism, healthy skin and hair, good wound healing and a strong immune system. Our hormonal balance is also dependent on a good supply of zinc. The body can be well taken care of by foods containing zinc.

How high is the need for zinc?

The German Nutrition Society recommends the following quantities to prevent zinc deficiency:

Vegans (and some vegetarians) also tend to have a slightly higher zinc requirement, because the body can utilize zinc from animal products a little better than zinc from plant-based foods. This is because these contain components that hinder the absorption of zinc. This is primarily due to phytate and oxalic acid, which are frequently found in products made from grain and nuts. If the food is fermented, roasted, soaked or germinated, the phytate level is lowered again somewhat. Dietary supplements rarely need to be used when specifically targeting plant-based foods with a high zinc content.

Zinc Foods: These are the Best

To avoid zinc deficiency, The following foods rich in zinc should be on your menu particularly often:

Animal foods containing zinc

Plant-based foods containing zinc

Do I have a zinc deficiency?

There are different symptoms which can indicate that there is a zinc deficiency. Above all, this includes:

Do you experience these symptoms you should eat a few more foods that contain zinc in the future and check whether the symptoms go away.

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