Zinc is one of those considered essential micronutrients that the body is unable to produce on its own. Hence it should be eaten through zinc-rich foods from a balanced diet. In case of dietary deficiency, or problems of organic assimilation, nutritional supplements should be used. Zinc is very necessary to have a strong immune system, in addition to being part of the process of division and cell growth. Also in the case of healing. Zinc is also responsible for developing such important senses as taste or smell.
List of Zinc-Rich Foods You Have to Incorporate Into Your Diet
While it is considered one of the essential nutrients, this does not imply that we should ingest more than our body needs to function properly. Thus, for example, only 2 mg of zinc is recommended for babies up to six months, and only 3 mg up to three years. In childhood, this amount rises to 5 mg and reaches 11 mg in adulthood.
The absence of zinc is related to cases of stunting of babies, children, and adolescents and impotence in adult men, among other consequences. Let’s see what foods are rich in zinc to incorporate into our diet.
– beef meat
– Black chocolate.
– Brown rice.
– Eggs.
– Crabs.
– Oysters.
– Meat
The Oysters, The richest zinc food you can eat
Oysters, that seafood that are usually eaten raw, and are one of the foods with the most zinc input to the body. In fact, by containing so much proportion, they must be eaten in moderation. Please note that they have 60 mg zinc per 100 gr of food.
It is very difficult to get to eat this amount of oysters, but it must be taken into account within the menu that includes them if there are other superfoods of zinc, the recommended level will not be exceeded excessively.
The Beef liver
The liver is one of the most unpopular visors when it comes to cooking. However, very few know that, in reality, the liver is an important source of zinc, especially in young children. Eye, because the pig liver contains less proportion of zinc. Always choose calf liver.
Clams and crabs
We return to mollusks, as these types of animals contain large proportions of zinc, such as seafood in general. The clams can contain up to 7 mg per 100 gr. For their part, crabs, although they have a lower proportion (almost half), are a source of diet variation to avoid tiring.
Lean meats
Just as the liver must be veal to get all the zinc that our body needs, as for lean meats, also beef. The pig stays a little softer but is also a good food to complete the daily contribution and vary in diet.
Dry fruits such as Almonds or Hazelnuts
Are all zinc sources found in food of animal origin? Although the largest proportion indeed corresponds to them, vegans and vegetarians are to be congratulated, since nuts such as hazelnuts or almonds