Zinc is an essential mineral for our body, which our body does not produce. It helps with immune function, growth, DNA synthesis and also plays a role in wound healing, cell division, and carbohydrate breakdown. Zinc can be denoted by the symbol Zn. It is essential for human health in very small amounts, so it is called an “essential trace element”. It also has antioxidant properties. Zinc is naturally present in many foods in our daily diet. So let’s find out the zinc-rich foods and the side effects that individuals may experience if zinc is not consumed sufficiently.
Meat is an excellent source of zinc. Each 100 g of raw beef contains 4.8 mg of zinc. A 100 grams serving also provides 176 calories, 20 grams of protein, and 10 grams of fat. Zinc is the highest in red meat, but substantial amounts of zinc can also be found in lamb and pork. Eating large amounts of processed meat, especially red meat, can lead to heart disease.
Therefore it is necessary to avoid eating meat in large quantities. There is no harm in eating a normal amount of meat in the daily diet. Generally in non-vegetarian Indian households, meat-rich foods are prepared at least once a week. Other foods such as fruits and vegetables are an option for vegetarians.
Shellfish are widely famous and healthy seafood, especially in coastal areas. They contain a sufficient amount of zinc. Six medium oysters can contain up to 32 mg of zinc. Other types of shellfish contain less zinc than oysters. But all shellfish are considered a good source of zinc in our diet. Shellfish, another thing, is known to cause food poisoning as well as allergies. People with a shellfish allergy cannot eat it because of side effects. Even people who have experienced food poisoning due to shellfish several times are not advised to eat this food.
Make sure the conch is properly cooked to avoid food poisoning. Eating raw seafood is not suitable for everyone. The term shellfish refers to shrimp, lobster, crab, scallops, crayfish, oysters, clams, and mussels. Most shellfish live in saltwater, but some species also live in freshwater. Conch shells can deposit heavy metals from their environment. Humans cannot excrete heavy metals, which can lead to heavy metal poisoning. Eating contaminated shellfish can cause food-borne diseases. Therefore, pregnant women, older people, and those who have low immune systems should avoid eating raw shellfish. Nevertheless, shellfish can be nutritious as well as delicious for a balanced diet.
Some examples of legumes are beans, lentils, chickpeas. In fact, 100 grams of cooked lentils contain about 12% of the daily value. Because legumes contain phytates, zinc from legumes is not absorbed as well as other meat products. Phytates are antagonistic nutrients that inhibit the absorption of zinc. Legumes can be an important dietary source of food for vegetarians and vegans. Certain methods such as sprouting, soaking, or heating can improve the bioavailability of zinc in the body. It is common practice to soak the beans overnight and eat them in the morning.
When you hear the seeds, they scream healthy. They can help increase zinc intake in the daily diet. Hemp seeds contain a large amount of zinc. Other zinc-rich seeds are pumpkin and sesame. Pumpkin and sesame are commonly available and can be easily included in the diet. In addition to providing zinc, the seeds also add fiber, healthy fats, vitamins, and minerals. Hence they are the best addition to the diet. They are also used for benefits such as lowering cholesterol and blood pressure.
Both bad cholesterol and high blood pressure are some of the major problems faced by people these days. At least one person in every household suffers from high blood pressure or high cholesterol. Taking a good amount of seeds daily can help in leading a healthy life.
Nuts are a quick and convenient snack. They are widely used in Indian cuisine. Various types of nuts such as peanuts, cashews, almonds, and pine nuts have the ability to increase the amount of zinc. Cashew is one of the major contributors to zinc. It can be added to desserts, biryani, rice items, and even some side dishes and curries. They can also be eaten as a snack. Nuts also contain calcium, protein, and vitamin D.
Milk and cheese are two things that come to mind when we hear the word dairy. They both also provide zinc in the diet. They also contain vitamin D, calcium, and most of the nutrients that are important for bone health.
The egg is sufficient food. Most people use eggs as a daily dietary source. They are inexpensive protein sources but also provide 5% of the daily value for zinc. More than half the protein of an egg is found in the egg white. Eggs contain zinc in moderate amounts and thus help in reaching the daily goal.
Eating whole grains has long been regarded as a healthy dietary source. Apart from zinc, they are also a good source of other nutrients like fiber, vitamins, iron, magnesium, selenium, and magnesium. Like legumes, whole grains also contain phytates that reduce the absorption of zinc. They are easy to incorporate into recipes.
Compared to meat and other sources, vegetables are considered a poor source of zinc. But they also provide zinc in our daily diet, especially for vegetarians. 1 mg of zinc can be obtained from one large potato. Other vegetables such as kale and green beans are low in zinc. Vegetables are included in the daily diet, especially in Indian cuisine. Since rice is the daily diet in most regions, vegetables are cooked and eaten with rice. Some vegetables can be eaten raw after washing them properly.
Dark chocolate is a type of food that has both good and bad benefits. It is high in calories as well as sugar. It contains a good amount of zinc. Therefore it should be eaten in small quantities. Consuming dark chocolate in excess is not considered a good idea. Dark chocolate contains cocoa solids and cocoa butter without the milk and buttermilk found in milk chocolate. Dark chocolate also contains large amounts of antioxidants and minerals. It usually contains less sugar than dark chocolate. Consuming dark chocolate in excess can cause diarrhea, anxiety, increased heart rate, irritability, and nervousness.
Zinc can also cause some side effects. In some people, zinc may cause nausea, vomiting, diarrhea, metallic taste, and kidney failure. Using zinc on broken skin is considered a bad idea, as it can cause burning, stinging, itching, etc. If zinc is less than 10 mg per day, it is safe. Taking an overdose of zinc can lead to zinc toxicity. Zinc supplements can also be harmful if taken in excess.
Our body needs zinc for the immune system to function properly. It also maintains good skin. There is also evidence that zinc can prevent bouts of diarrhea. People with low zinc levels often have long-term wounds, such as ulcers. It also plays a role in wound healing. Zinc can also cause problems with sexual health. It also has good antioxidant levels. Zinc also plays a role in bone formation. Therefore, patients with osteoporosis should consume zinc in sufficient quantities.
Taking the required amount of zinc supplement boosts the immune system, lowers the risk of premature birth, supports childhood development, manages blood sugar, slows the progression of muscle degeneration, clears acne, promotes a healthy heart and blood vessels.
Zinc is essential for the growth and development of life. Between 1.4 to 2.3 grams of zinc is essential in the average healthy adult. In children, it is required for growth and in adults, it is required for reproduction and good health.
Regular zinc supplement intake is not recommended without the advice of health professionals. Zinc is LIKELY SAFE when taken by mouth in doses less than 40 milligrams. It is not considered safe when inhaled through the nose, as it can cause permanent loss of smell. Long-term alcohol consumption is also associated with poor absorption of zinc in the body. Zinc metal is available everywhere but it is not produced in the human body. Therefore, it should be consumed as per the requirement. Any food, which has good or bad effects, should not be eaten in excess. Overeating is a big problem which leads to some other health problems as well.
On the other hand, there are side effects such as taking adequate zinc in the diet, lack of hair loss, lack of vigilance, lack of taste, and odor. It can cause slow wound healing, diarrhea, and low immunity. There may be a lack of alcohol addiction, cancer, celiac disease, diarrhea, kidney disease, liver disease, crawl disease, and some diseases like diabetes. The symptoms of zinc deficiency are unclear weight loss, wounds that are not fine, lack of vigilance, lack of taste and odor, diarrhea, hunger lack, and open wounds on the skin.
Zinc is good advice to keep an eye on sufficient intake and diet. Instead of eating a type of food every day, a balanced diet is a good option. We have to ensure that according to the requirement, our body gets all the essential nutrients and minerals.
Along with this you also see 16 High Fiber Foods For Weight Loss.