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Zinc is an important trace element in many biological functions. Discover the benefits, recommended doses and foods rich in zinc!
What is zinc?
Zinc is a trace mineral that is important in many biological functions, such as cell division, the immune system, maintenance of normal skin, and fertility among others.
Zinc is required for the synthesis of testosterone in Leydig cells, located in the testes in men. In the absence of zinc, testosterone production may be compromised.
The benefits of zinc
Zinc has many benefits, strengthening and regulating our immune system, providing a strong barrier against many infections and protecting cells from oxidative stress. The immune system is a complex and interconnected network of organs, cells and molecules. Oxidative stress is a physiological phenomenon that occurs when the body produces an excess of free radicals or when it is unable to neutralize these radicals.
Top foods rich in zinc
Among the sources of zinc in foods, three categories should be favored to facilitate the absorption of zinc.
Animal products
Among animal-based food sources rich in zinc, red meat and seafood are those with the highest amount. Oysters, crab, bladderwrack, calf's liver, beef and lamb are the best examples. Depending on the product, we can have up to about 30 mg per 100 g portion, and an average of around 7 mg for different meats.
Vegetables
The vegetable providing the most interesting zinc intake is the Japanese mushroom called "Shitake", with an intake of around 7 mg per 100 g. Other foods such as coral lentils, chickpeas or white beans are around 1 mg per 100 g portion.
Oilseed products
Among oilseeds, cashew nuts are a significant source of zinc, with an intake of about 5 mg per 100 g portion. They also contain essential vitamins for health.
Whole grains also provide zinc. Bulgur, quinoa and wild rice are among these grains.
What dosage is recommended?
As with any supplement regimen, it is important to take it gradually. The recommended daily intake of zinc is 10 mg.
The needs of athletes are greater than those of sedentary people and can therefore be adapted to each individual. 12 mg of zinc is ideal for athletes and supplementation may be necessary if your diet cannot reach this dosage.
