Zinc - which foods are high in? Zinc in food and its role in the human body Zinc content in food table.

Each of us wants to feel healthy and cheerful. But, unfortunately, this is not always the case. What does it depend on? To maintain the desired balance of forces in the body, it is necessary that the elements of the periodic table be present in us in sufficient quantities.

However, in practice, it turns out that various factors - environmental problems, stress, various kinds of life tests - lead to a sharp violation of the exchange of elements at the cellular level and affect our well-being in general. These losses can be replenished primarily through a balanced diet, since the gastrointestinal tract is the main conductor of life-giving microelements, including zinc.

Its healing properties were well known in ancient Egypt, where it was customary to make an ointment from zinc, fast healing wounds. Nowadays, the role of this trace element in human life is also appreciated, but, as a rule, by doctors. And it is important that all people can join the understanding of what zinc-rich foods they need to include in their diet.

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The role of zinc in the human body

The effect of zinc on the human body, its functions

Zinc is rightly considered elixir of youth. It acts on our body at the cellular level, directly participating in metabolism: this essential trace element is part of all vitamins, enzymes and hormones, in fact, occupying 98% of all our cells.

Its greatest amount can be found in the testicles, prostate and sperm in men, in leukocytes and erythrocytes.

Zinc is (who would have thought!) And in our eyes, or rather in the retina. So the expression "steel look" is not always just a figure of speech.

Zinc is indispensable for the normal functioning of the human body and, of course, the spirit, because "a healthy mind in a healthy body." The presence of this trace element in the body provides a person with normal life and good health. On the contrary, its deficiency cause a number of serious problems:

• reproductive disorders;
• malfunctions of the immune system;
• allergic reactions;
• dermatitis;
• poor circulation;
• anemia;
• slowing down the healing process;
• inhibition of normal growth, puberty;
• loss of taste and smell;
• hair loss;
• in athletes - a decrease in the results obtained;
• in adolescents - a tendency to alcoholism;
• in pregnant women - termination of pregnancy;
• premature birth;
• the birth of weakened children with low weight.

Attention! Zinc deficiency can be caused by vigorous physical activity, accompanied by profuse sweating, the consumption of excessively large amounts of carbohydrates, the use of diuretics.

Interaction of zinc with other trace elements

Zinc crystals

Once in the body, trace elements enter into synthesis with proteins, carbohydrates, vitamins and minerals, which come with food, air and water. Micronutrient balance is also affected outside toxins, medications taken and the state of the intestinal microflora. From this, the process of digestibility of microelements through the skin and mucous membranes is not the same - it increases or slows down.

Due to the sufficient amount of protein in our diet, zinc is absorbed better and faster, and an excess of phytates (hardly soluble compounds of phytic acid that are part of plant products, such as legumes), iron, calcium, cadmium, copper or lead disrupts absorption - absorption into the gastrointestinal tract and delivery of this microelement to the tissues of the body and its internal organs.

The combination of zinc with vitamin A is very useful: in this case, the effect of the vitamin is enhanced, and together with the blood it is more easily transported to all cells of the body.

Foods containing zinc

What products contain it?

We see that the amount of zinc in the body can fluctuate, and therefore the conscious preparation of your menu for every day is a necessary condition. What should you pay attention to?

Plant products, according to experts, are not able to fully provide us with the right amount of zinc. Although there are suitable examples among them (see table below). And yet the main emphasis should be placed on seafood and meat. With the help of the data in the table, we will understand in more detail what we should choose for our daily diet.

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Product item names	Proportion of zinc (1 mg) per 100 g of food consumed
Meat products
Fried veal liver
Beef stew
Boiled chicken hearts
Fried lamb liver
Boiled beef tongue
Fried mutton kidneys
Seafood
boiled eels
Oil anchovies
canned salmon
Nuts and dried fruits
Pine nuts
Brazil nut
Peanut
walnut
Hazelnut
pistachio nuts
Prunes
Vegetables and fruits
Kohlrabi
Cauliflower
boiled carrots
Cereals and legumes, seeds
Bran from wheat
poppy seed
Sesame seed
pumpkin seeds
Sunflower seeds
Flax seed
soy flour
Soy, dry beans
dry lentils
dry peas
Wheat flour (coarse grinding)
Dry white beans
boiled beans
Pasta
Cereals
Corn
Boiled white rice
Products of plant, fungal and animal origin
Dry yeast
Egg yolk
white mushroom
Snyt (variety - common)
Green onion

Foods Containing the Most Zinc

Foods High in Zinc

So, most of all zinc is found in grains and legumes (18 positions appear in the list of products) and in nuts (10 positions). However, the record holders for the content of this useful substance in 100 grams of provisions are oysters, which are considered a delicacy for a reason. Boiled eels and wheat bran are also rich in zinc. Meat products are also helpers for the body.

In the well-known dispute about which is more useful - dry or pressed yeast, the first type of fungal product, because it contains more zinc, like other minerals and often found in pharmacies, it is offered to customers on a par with dietary supplements.

Experts also advise eating more poultry meat, cheese, onions, potatoes, garlic, green vegetables, buckwheat, which also contain zinc. Useful in this respect and lentils, soybeans, barley flour, dry cream, celery, asparagus, radish, bread. Lemons, oranges, grapefruits, apples, figs, dates, blueberries, raspberries, black currants are good for dessert. Having already received a lot of praise in his honor, green tea can also attract attention for the presence of vital zinc in it.

A wonderful folk remedy for the prevention of zinc deficiency in the human body is an infusion of birch leaves.

Daily intake of zinc for the human body

Children simply need to consume zinc with food daily. In this case, the daily minimum is determined by the number of years the child has reached:

• at the age of six months to 3 years - 3 mg of zinc;
• from 4 to 8 years - up to 5 mg;
• from 9 to 13 years old - 8 mg.

Also norms dependent on gender differences: for girls in the first six months of life, 2 mg of zinc is enough, and for boys - 3 mg. For young people and adults, there are also some nuances: for girls and women 14-18 and 19-50 years old, 9 and 12 mg of zinc is enough, for boys and men at the same age - more, 11 and 15 mg each.

After fifty, these figures decrease for everyone: for women up to 10 mg, for men - up to 13 mg.

For pregnant women who eat, as they say, “for two”, there are indicators: at the age of 18 they are recommended to take 15 mg of zinc, from 19 years old - 14 mg each. Nursing mothers also spend a huge amount of trace elements and need additional nourishment. Their norm - up to 18 years - 15 mg, after 19 - 17 mg.

Attention, these factors must be taken into account!

1. Contraceptives significantly reduce the percentage of zinc in the body, undermining its health.
2. Zinc can be toxic at doses greater than 150 mg per day.
3. The body requires more zinc when bowel function is impaired or when diuretic drugs are used.
4. Dairy products slow down the absorption of zinc.
5. Caffeine and alcohol practically “drain” zinc from the body, sugar and salt also contribute to this.
6. Protein-rich foods, such as legumes and nuts, are great for successful absorption of zinc.
7. The same function is performed by leavening agents used in baking bread, and soy products that have undergone fermentation or fermentation (tempeh and miso).

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The main signs of zinc deficiency in the body

• fragility of nails;
• hair loss;
• whitish spots on the surface of the nails;
• frequent colds;
• long and painful healing of wounds and abrasions;
• deterioration of memory and attention;
• distraction;
• lethargy;
• pale skin;
• delayed growth and development of the body.

If you find a number of signs, most likely, not everything is in order with zinc in the body and you need to replenish it urgently!

A well-chosen daily diet will allow you to significantly strengthen your physical and psychological state. And the memo below will serve as an additional motivation for choosing zinc-containing products -.

Benefits of zinc for the body

• Stimulates the work of the brain, mental activity.
• It has a positive effect on the action of the genetic apparatus.
• Serves as a connecting thread between the stomach, intestinal mucosa, kidneys, leukocytes.
• Stimulates growth hormones.
• It has a positive effect on bone formation.
• Regulates breathing and restores blood formation.
• Stimulates wound healing.
• Normalizes the functioning of the nervous system.
• Strengthens and rejuvenates skin, hair, nails.
• Helps the body produce testosterone (male sex hormone)
• Increases potency, stimulates sexual activity.
• Removes cholesterol from the body.
• Participates in the formation of its own antioxidants.
• Takes care of your eyesight.
• Enhances regeneration.
• Reduces manifestations of an allergy.
• Acts as a detoxifier (for alcohol poisoning, for example).
• Prevents infectious diseases.
• Serves for the prevention of fibrosis.
• Neutralizes the toxic effects of heavy metals on the body, reduces the content of lead in tissues.

The benefits of zinc for every person living on earth can hardly be overestimated, but it can be underestimated if you are not attentive enough to your body. Take note of what we have said, and start taking care of your food in a new way. It will certainly improve the quality of your life!

A modern person is prone to stress due to the fast rhythm of life, so it is useful to consume foods high in zinc. This mineral affects metabolism, improves well-being. Without a microelement, cellular metabolism will be disrupted, which will lead to fatigue, increased fatigue and nervous breakdowns.

Benefits of zinc in food

Doctors say that zinc in food and diet performs the following functions for the health of the human body:

• improves metabolism - takes part in the creation, breakdown of carbohydrates, fats, proteins;
• supports the work of immunity - affects leukocytes, antibodies to diseases, hormones;
• improves the body's resistance to infections;
• affects the growth of the child, participates in the process of cell division;
• in adolescence is necessary in the formation of the reproductive system, the production of sperm and eggs;
• cleanses of toxins, removes heavy metals;
• slows down cell aging;
• normalizes the condition of hair and skin.

Due to the lack of zinc, the following list of adverse factors may occur:

• neuropsychiatric disorders (epilepsy, multiple sclerosis, schizophrenia);
• allergies, dermatitis;
• failures in immunity;
• decreased blood circulation, anemia;
• pregnant women experience difficult childbirth, fetal growth retardation, up to miscarriage;
• difficulties with wound healing;
• decreased growth, delayed puberty;
• hair loss - the result is immediately visible in the photo and in life;
• frequent colds;
• distraction, decreased concentration;
• in adolescents, the lack of an element causes cravings for alcohol;
• in men after 50 years - an increased risk of prostate adenoma.

The maximum amount of the microelement is located inside the genital organs of men, blood cells and the retina of the eye. Mineral deficiency is caused by a lack of a substance in the incoming food, due to active physical exertion, as a result of which there is a profuse sweating. If you use a large amount of carbohydrates and diuretics, then the trace element will not be enough, so it is useful to remember which foods contain zinc.

It is important to know that the mineral is better absorbed with more protein and vitamin A. Phytates - derivatives of phytic acid - slow down absorption. Avoid foods rich in iron, calcium and lead. It is better to use these trace elements separately to improve the metabolism within important tissues and organs of the whole body. For children and adults, regular intake of the element with food is recommended. Daily value in mg:

• the first six months for girls - 2;
• six months for boys - 3;
• 0.5-3 years - 3;
• 4-8 years - 5;
• 9-13 years old - 8;
• 14-18 years old for girls - 9;
• 14-18 years old for boys - 11;
• 19-59 years old for women - 12;
• 19-50 years old for men - 15;
• after 50 years for women - 10;
• after 50 years for men - 13;
• daily requirement during pregnancy under 18 years old - 15;
• during pregnancy over 19 years old - 14;
• breastfeeding mothers under 18 - 15;
• lactating after 18 years - 17.

Useful facts about the mineral:

1. The use of oral contraceptives significantly reduces the concentration of the element.
2. Zinc toxicity starts at 150 mg per day.
3. If you have bowel disease or take diuretics, then you need to get more zinc from foods that contain it.
4. Dairy products, caffeine, alcohol wash out the element, preventing it from being absorbed.
5. The element is better absorbed with legumes, peanuts, baking powder, soy products that have undergone fermentation (for example, miso - Japanese soup).

What contains zinc

When searching for information on which foods contain zinc, you can find facts confirming the leadership in the content of this element in grains, beans, nuts. The leaders are oysters, boiled fish, wheat bran. Meat products and meat will be the answer to the question of what foods contain zinc. Dry and pressed yeast abound in minerals. Rich in zinc:

• bird;
• onions, garlic, green vegetables;
• potato;
• buckwheat, lentils, soybeans;
• barley flour, bread;
• dry cream;
• radish;
• citrus;
• nuts (peanuts, cashews);
• apples, figs, dates;
• berries;
• dried fruits;
• green tea.

What foods are high in zinc

The highest content of zinc in foods can be found in the table below:

Name
Fried calf liver
wheat bran
Boiled eel (fish)
Beef stew
pine nut

Zinc products of animal origin

When asked what foods contain zinc, nutritionists give the answer - most of the mineral in food of animal origin. The table shows element-fortified foods:

Name
Boiled chicken hearts
Fried lamb liver
boiled beef tongue
Fried lamb kidneys
Dry yeast

Herbal products with zinc

Understanding what foods include zinc, do not forget about food of plant origin. The table contains information about them:

Name
Pecan
Brazilian nut
Walnut
coconut pulp
pistachios
dried apricot
dried plum
Kohlrabi

The health and vitality of the human body constantly depends on the quality and quantity of food consumed. Only through food can a person get all the most important elements that are responsible for the existence and normal functioning of the body as a whole. It's no secret that almost the entire periodic table is present in the body. One of these elements is zinc.

Influence of zinc

Zinc is a microelement necessary for the human body to develop and maintain bone and muscle tissue. It is involved in metabolism and promotes cell growth. Zinc is present in red blood cells, white blood cells, male sperm, kidneys and liver. Its amount in an adult body can reach three grams.

Sufficient availability of zinc leads to good health, good health and normal life.

It plays an important role and favorably affects the body as a whole, contributing to:

• prevention of colds;
• improvement of vision;
• acceleration of wound healing;
• activation of bone growth;
• stimulation of brain activity;
• memory improvement;
• maturation of the genital organs and the reproductive system as a whole;
• active activity of the nervous system;
• reduce the risk of developing allergic reactions;
• removal of intoxication (with various poisonings);
• fibrosis prevention;
• stimulation of sexual activity;
• improvement of potency;
• rejuvenation of hair, skin and nails;

Based on the above, it is important to know which foods contain zinc in order to replenish the body with a necessary and useful trace element.

Lack of zinc in the body

Zinc deficiency in the human body can cause a number of problems, such as:

• anemia;
• violation of reproductive function;
• hair loss;
• difficulty in circulation;
• termination of pregnancy (in pregnant women);
• violation of the immune system;
• allergy;
• inhibition of puberty;
• lethargy;
• white spots on the nail surfaces;
• long wound healing;
• memory impairment and more.

Zinc deficiency, in addition to insufficient consumption of zinc-containing foods, can be caused by intense physical exertion and the consumption of high amounts of "fast" carbohydrates.

Zinc deficiency in men is dangerous, as it can cause infertility, weakening of erection, and a decline in libido.

Women also need zinc to help produce the female hormones estrogen. Violation of menstruation, severe menopause and toxicosis during pregnancy - indicates a deficiency of zinc in the female body.

If a person regularly experiences a lack of zinc, then such a phenomenon can lead to a decrease in the severity of tendon reflexes, degeneration of the pancreas, slowing down and disruption of bone mineralization.

Vegetarians must eat seafood, as seeds and legumes cannot fully provide the body with zinc (a person cannot eat such an amount). Brazil nuts should not be eaten much to avoid an overabundance of selenium in the human body.

The need for zinc increases in the hot season, especially with profuse sweating, as well as when taking oral contraceptives.

Foods containing zinc

Every person should know which foods contain zinc and use them according to the daily allowance, which can reach up to 150 mg.

Product name	Zn content (mg) in 100 g	Daily value of Zn (%)
oysters
Fried veal liver
Bran from wheat
boiled eels
Beef stew
poppy seeds
Dry yeast
Pumpkin seeds
Boiled chicken breasts
Pine nuts
cocoa powder
Fried lamb liver
Sunflower seeds
pecan nuts
parmesan cheese
Mineral water
Green tea
soy flour
Boiled beef tongue
Dry beans, soy
Brazilian nut
Egg yolk
dry lentils
Fried mutton kidneys
Oil anchovies
kohlrabi cabbage
processed cheese
Popcorn
Peas
Beef
Whole wheat flour
natural sausage
Sheep meat
Pork
peanuts
Barley grits
Walnuts
Oatmeal
white beans
Duck
Turkey meat
Pork
Chicken
cashew nuts
Almond
Chocolate
Coconut
hazelnuts
White mushrooms
Octopus
pistachios
sardines
Horseradish
boiled beans
boiled lentils
fish cakes
Boiled green peas
Nettle
snyt
boiled peas
Rye
canned salmon
oil tuna
boiled mushrooms
tofu cheese
Fried chicken breasts
Ice cream
Beet
boiled spinach
Fresh dried apricots
Boiled brown rice
Vermicelli
Boiled white rice
Boiled corn
Dates
Raspberries
Milk
green onion
Yogurt
boiled broccoli
Avocado
Boiled cauliflower
boiled carrots
Radish
Potato
Chocolate candies
Black currant

The above list shows which foods are high in zinc, namely legumes and grains, as well as various types of nuts. Despite this, oysters, which are considered a delicacy, remain the absolute leader in zinc content. Boiled eels and wheat bran are also rich in zinc, as are meat products.

Nutritionists advise eating potatoes, onions, poultry, buckwheat, green vegetables, barley flour, soybeans, lentils, asparagus, radishes, cream powder, bread and celery. As for fruits and berries, blackcurrants, oranges, figs, apples, lemons, dates, grapefruits, raspberries, blueberries are suitable here. 1 kg of fruit contains 250 micrograms of zinc, 1 kg of honey 310 micrograms.

Sprouted grains of wheat should be present in the daily diet of a person who cares about his health. They can be consumed up to three tablespoons per day.

Any products containing even a small part of zinc are able to maintain the gastrointestinal tract in order.

daily requirement

Age, gender	Dose of zinc in mg.
Boys up to 6 months
Girls up to 6 months
Children under three years old
Children under 8
Children under 13
Youth under 18
Girls under 18
Men under 50
Women under 50
Men over 51
Women over 51
Pregnant women under 18
Pregnant women over 19
Breastfeeding mothers under 18
Breastfeeding mothers over 19

With a deficiency or loss of protein and when taking diuretic tablets, the dose of zinc per day increases.

It is important to know that caffeine, alcohol, salt, and sugar deplete zinc from the body, while dairy products interfere with its absorption.

Protein - promotes better absorption of zinc, so you need to eat nuts and products from legumes.

Copper is inextricably linked with zinc. In case of its deficiency in the body, zinc will be poorly absorbed.

Excess zinc

Nutritionists recommend consuming no more than 150 mg of zinc per day, since if you exceed the norm, this will lead to intoxication of the body. As a result, you should be careful when using dietary supplements and vitamins containing a large amount of zinc.

Zinc oxide - if used improperly, is dangerous and can cause poisoning of the body. In this case, the patient may have the following symptoms:

• sweet taste in the mouth;
• loss of appetite;
• strong need for water;
• fatigue;
• fatigue;
• cough;
• chest pain;
• runny nose;
• vomit;
• diarrhea;
• bleeding.

It is important to know that it is necessary to carefully approach the issue of compiling a diet for the day. A number of factors and nuances should be taken into account, the correct calorie content of food per day, the required amount of fats, proteins and carbohydrates should be calculated, but only through such difficulties can one achieve an ideal figure and a healthy body.

Zinc is a metal that is harmless to the human body, but some of its compounds, such as sulfate and oxide, are toxic. Zinc oxide, at the same time, is a tested therapeutic agent used in the form of ointments and powders.

Recent medical research has shown that this element acts as an antioxidant, which is essential for wound healing and protein synthesis. It is vital for the activity of male hormones, the functioning of the prostate and the development of the human reproductive organs. That is why everyone should know which foods contain zinc and be able to preserve this element when cooking and be able to identify the symptoms of its deficiency.

Oatmeal with berries is an excellent source of zinc

Recently, zinc-containing medicines have appeared, which are widely used against colds and flu. Zinc preparations are able to bind to viruses that cause colds (rhinoviruses) and deprive them of their ability to reproduce, so that the symptoms of the disease disappear.

Zinc promotes human growth, protects the bile and liver from the effects of harmful factors and substances, and also ensures the functioning of all the senses. This mineral promotes cell division in the following cases: with the development of the embryo, wound healing and malignant tumors. This element represents good and evil in one bottle, which is explained by its ability to influence the division and cancer cells that contribute to the development of malignant neoplasms.

What foods contain zinc

All people, without exception, who care about their health, should know what foods contain zinc, and be sure to consume them daily. From the total amount of the consumed mineral, only a small part of this element is absorbed with food. That is why you should try every day to consume as much food as possible containing this microelement.

Plant Sources of Zinc

• Vegetables - broccoli, corn, carrots, radishes, cauliflower, spinach, green onions;
• Fruit - avocado;
• Berries - raspberries, blueberries;
• Cereals - rice, wheat, oatmeal;
• Legumes - beans, lentils, peas
• Mushrooms and chocolate;
• Nuts - peanuts, walnuts and pine nuts, coconut;
• Seeds - sunflower and pumpkin, sesame.

Animal sources of zinc

• Meat - beef, turkey, pork, lamb, duck;
• Offal - beef tongue, heart;
• Seafood - oysters;
• Fish - river, sardine, tuna;
• Dairy products - processed cheese.
• Egg yolk.

The main functions of zinc in the body

• Prevents diabetes - due to the ability of the element to form compounds with the hormone insulin, which regulates carbohydrate metabolism in the body;
• Necessary for the formation of bone tissue - with the help of this process in the body of adults and children, the skeleton is restored, the occurrence of "porous" structures is prevented;
• Prevents the occurrence of epilepsy in the human body - this substance is a substance of taurine, the lack of which leads to the onset of the disease;
• Promotes the absorption of vitamin A in the body - zinc preparations are prescribed for the treatment of many diseases (gastric ulcers, anemia, prostate tumors, skin diseases, including burns), it is thanks to this element that vitamin A is released from the liver, which helps to compensate for its deficiency in the body;
• Provides rapid healing of wounds - you can use ointments or tablets containing this element or simply include mineral-rich foods in your diet;
• Affects the mental abilities of a person - there is a connection between the physical and mental abilities of people and the content of the element in their bodies;
• Preventing the development of rheumatism and arthritis - a diet rich in foods containing zinc helps to stop the development of these diseases, and in some cases allows you to get rid of them;
• Improves the condition of the hair - helps to improve and restore the structure of the hair and scalp, preventing their loss.

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daily intake of zinc

The human body contains approximately 2 grams. zinc, which is used to support the necessary processes. In order for the reserves of this mineral not to decrease, it is necessary to include daily foods rich in this mineral in the diet or take medications if there is a deficiency.

Daily Value for Children

• 0-6 months - 2 mg;
• 6-12 months - 3 mg;
• 1-3 years - 4 mg;
• 4-8 years - 5 mg;
• 8-13 years - 8 mg;
• From 14 and older - 11 mg.

Daily Value for Women

The amount of zinc needed to consume per day varies depending on the age and lifestyle of a person.

• 14-18 years - 9 mg;
• From 19 and older - 8 mg;
• Pregnancy period - from 12 to 13 mg;
• The lactation period is from 11 to 12 mg.

Daily Value for Men

With increased physical activity and excessive sweating, the need for zinc increases several times. Also, alcohol poses a serious threat to the amount of this mineral contained in the body.

• From 14 years and older - 11 mg.

Lack of zinc in the body

Zinc deficiency can be caused by liver disease, thyroid dysfunction, lack of minerals in water, poor absorption. The lack of an element can be caused by the presence of a large intake of phytin (contained in hemp seed and oil cake, as well as in some cereal bran), which “binds” the mineral, making it difficult to assimilate.

Excess consumption of zinc in the body occurs in the following diseases: bronchial cancer, inflammation or prostate cancer, leukemia. The use of milk and calcium supplements helps to reduce the absorption of this mineral by almost half, and alcohol and coffee intensively remove the element from the body.

Consequences of zinc deficiency

From the lack of zinc in the human body, a number of pathological changes occur, the symptoms of which should be known in order to independently identify the alimentary deficiency of the mineral and eliminate the process that has begun in time by balancing the diet.

From a lack of a mineral, damage to the skin occurs, slowing down the growth of hair and nails. Also, a mineral deficiency causes the following symptoms:

• gastrointestinal disorders;
• malabsorption of nutrients;
• Slow wound healing;
• Hair loss and brittle nails;
• Deterioration and decrease in memory;
• The occurrence of peptic ulcer and diabetes mellitus;
• Anomalies in the development of the child in the presence of a lack of zinc during pregnancy.

From a lack of zinc in the human body, a whole range of neuropsychiatric and neurological disorders can occur: schizophrenia, epilepsy, multiple sclerosis, acute psychosis, food aversion, dementia, depression and impaired attention.

Treatment of mineral deficiency is carried out with the help of special diets and taking medications in the form of vitamin-mineral complexes. The lack of this element is much more serious than the excess, because it poses a danger to human health.

Excess zinc in the body

The following symptoms are characteristic of an excess of zinc: bouts of weakness and nausea. During the period of excess of the mineral in the human body, there is a violation of the absorption of other trace elements, especially iron, copper and manganese.

The reasons for the excess of this element are uncontrolled intake of drugs and dietary supplements containing this mineral.

Preparations containing zinc

Currently, zinc preparations in the form of ointments, powder (sulphate, chloride and oxide), as well as solutions for external use are the most popular. The following drugs are in demand:

• Injection solution - zinc sulfate;
• Eye drops - zinc sulfate 0.25%;
• Monocomponent preparation "Tsintrekal" - Polish production, is available in the form of tablets for internal use. Contains 45 mg of the elemental active ingredient - zinc.

Magnesium is one of the vital trace elements necessary for a person to maintain health. In order for the body not to experience a deficiency, it is necessary to know which foods contain magnesium.

What foods contain magnesium

The lack of this trace element adversely affects the endocrine system, brain, cardiovascular system. Metabolic processes in the body slow down, fatigue accumulates and performance deteriorates.

Foods High in Magnesium:

1. Wheat bran - one of the most magnesium-rich foods, is included in the diet to quickly get rid of the lack of a mineral in the body.
2. Cocoa and natural chocolate
3. Sprouted grains of wheat - also quickly eliminate the lack of magnesium. Sprouted grains are eaten half an hour before the main meal.
4. Sesame seeds
5. cashew nuts
6. Buckwheat is especially useful for weight loss and for people suffering not only from magnesium deficiency, but also from diabetes.
7. Pine nuts - in addition to magnesium, they contain easily digestible protein and many other useful vitamins and minerals.
8. almond nuts
9. Hazelnut
10. Rice (unpolished)
11. Cereals
12. Pumpkin seeds

Some vegetables, fruits and dried fruits, as well as herbs contain magnesium, but in smaller amounts than the above foods. In descending order by trace element content:

1. Dates
2. Parsley
3. Spinach
4. Dill
5. apricots
6. Persimmon
7. Fennel
8. Arugula
9. Prunes
10. fresh corn
11. Bananas
12. Carrot
13. Broccoli

Knowing what foods contain magnesium helps to balance the diet and avoid the lack of this trace element in the body.

What foods contain magnesium and calcium

The most beneficial for humans is eating foods that contain magnesium and calcium. They are interdependent, and their content in the human body should correlate approximately 1:0.6.

Increased calcium in the body provokes a lack of magnesium, and with a deficiency of magnesium, calcium is less absorbed.

Foods with magnesium and calcium at the same time:

1. Cocoa
2. Sesame seeds
3. apricots
4. Almond
5. Broccoli

The list of foods that contain magnesium and calcium is small, so the diet should be enriched with vegetables, fruits and dairy products, which contain a large amount of calcium. These include:

1. Beans, peas, beans, lentils
2. Strawberries, grapes, peaches, gooseberries
3. Radish, turnip, celery, asparagus, cauliflower
4. Tofu, parmesan and other types of cheese, cottage cheese, milk and dairy products.

These trace elements are important components of a person's daily diet, their deficiency can lead to brittle nails and hair loss, deterioration of tooth enamel, increased irritability and nervousness, high cholesterol and the appearance of kidney stones.

What foods contain magnesium and zinc

Magnesium and zinc are those trace elements that are best combined, since together their action is enhanced. These minerals, supplied with food, contribute to the improvement of the body's performance, help to cope with nervous disorders and prevent the occurrence of diseases associated with the functioning of the heart system.

Products with magnesium and zinc:

• Cocoa, natural chocolate
• Pumpkin seeds
• Sesame, sesame oil
• wheat bran

The list of foods that contain magnesium and zinc is small, but there are plenty of zinc-rich foods available. These include:

• Lean beef, lamb and veal liver
• unsalted peanuts
• Seafood - oysters, shellfish, squid
• Vegetables – cauliflower, spinach, radishes and carrots

Knowing what foods contain magnesium and zinc, and using them in your daily diet, you must remember that zinc is absorbed better from animal products than from vegetables.

What foods contain potassium and magnesium

Potassium is another important element for good health.

Foods containing potassium and magnesium at the same time:

1. Cereals - buckwheat, millet, oatmeal
2. lean meat
3. germinated wheat
4. Sesame
5. nuts
6. Apricots and dried apricots

Together, they are trace elements necessary for heart health, as they positively affect the elasticity of blood vessels, prevent blood clots, and supply the heart with nutrients.

1. Potato in skin
2. Green peas (fresh)
3. Beans, soy
4. Watermelons and melons
5. Apple juice
6. Apples, kiwi, pears
7. Currant, blackberry, grape
8. Avocado

Eating these foods will not help if you drink a lot of coffee, strong black tea, soda and alcohol, as they lower the level of all micronutrients. Pickles and sweets consumed in large quantities have the same effect.