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Zinc is a component that performs important functions in the body. Although many people do not think about providing themselves with the right dose of zinc on a daily basis, its deficiency can interfere with numerous processes in the body. Find out where zinc is found and which zinc is the most absorbable in food.

ZINC – HEALTH PROPERTIES

Zinc is one of the minerals necessary for the proper functioning of the human body. Here are some properties of zinc:

this ingredient participates in the transformation of basic nutrients (proteins, fats, carbohydrates) and energy transformations,
is part of many enzymes, including involved in protein biosynthesis,
zinc supports the human immune system,
it is a component without which the synthesis and operation of numerous hormones is not possible,
the right amount of zinc in the body is a factor supporting fertility, especially in the case of men,
zinc participates in the process of smell and taste perception,
this element maintains the stability of cell membranes,
zinc is needed for the proper functioning of the nervous system, including to the process of remembering and learning,
has an antioxidant effect,
affects the condition of the skin, hair and nails, supports the healing of wounds, burns, ulcers and the fight against acne.
ANTIOXIDANT PROPERTIES OF ZINC

One of the most important properties of zinc is its antioxidant effect. As an antioxidant, zinc fights free oxygen radicals, thus slowing down the aging of the body. We are talking about both the aging of our skin and the development of diseases, the risk of which increases with age. A diet rich in antioxidants reduces the development of cancer, cardiovascular and neurodegenerative diseases such as Alzheimer's and Parkinson's.

HOW TO DETERMINE ZINC DEFICIENCY?

Zinc deficiency is manifested by weakened immunity, impaired cognitive functions, impaired taste and smell, slower growth, delayed puberty, secondary hypothyroidism, poorer wound healing, and increased hair loss.
Some studies indicate that zinc deficiency may increase mortality from coronary artery disease in men and the risk of developing type 2 diabetes, depression and anxiety disorders.

ZINC EXCESS

It is rare for a diet to lead to excessive intake of zinc. However, when taking high doses of supplements containing this element, it may be enough to overdose. Excess zinc leads to a weakening of the immune system, lowering the so-called good cholesterol, i.e. HDL lipoproteins, copper deficiency and disorders within the nervous system.

WHAT IS ZINC IN?

Products rich in zinc are largely food of animal origin, although vegetable sources of zinc also make it possible to meet the daily human requirement.

A good source of zinc are, among others:

oysters,
meat,
liver,
rennet cheeses,
eggs,
wholegrain cereal products, e.g. wholemeal bread, buckwheat, wild rice,
mushrooms,
nuts and seeds (sunflower, sesame, cashews, pumpkin seeds, linseed).

Zinc in the diet is better absorbed from animal products containing animal protein than from plant products. The bioavailability of zinc may decrease under the influence of phytates, oxalates and a large amount of dietary fibre, iron, calcium and copper. Alcohol adversely affects the absorption of zinc.

ZINC IN THE MEDITERRANEAN DIET

The Mediterranean diet is often referred to as one of the healthiest eating patterns. In this diet, we rarely reach for products of animal origin, especially meat. It is based on a large amount of vegetables, wholegrain cereal products, fish and seafood. Such a diet is able to cover the demand for essential nutrients, including zinc. Its use is helpful in in the prevention and treatment of cardiovascular diseases and supports weight optimization. If you do not know how to properly compose a Mediterranean diet, use the help of dieticians of the Sofra Health Institute.