The main sources of zinc are animal foods, such as oysters, shrimp, and beef, chicken, and liver. On the other hand, wheat germ, whole grains, cereals, legumes and tubers are also rich in zinc; and, on the other hand, fruits and vegetables in general, despite having zinc, are not the best sources because they are not fully absorbed from the intestine.
There are several reasons to justify the importance of the intake of foods rich in zinc; however, some of the most important include:
Protect against infections, as it acts on the immune system; Take care of the health of the hair, increasing its shine and softness, strengthening its strands and fighting hair loss; Help in the absorption of vitamin A; Help in the treatment of depression; Stimulate thyroid function.
Prevent chronic diseases such as type 2 diabetes; Facilitate wound healing; It could prevent the development of some types of cancer; Help in the treatment of acne.
Prevent early aging, thanks to its antioxidant action. However, as it participates in most of the body's reactions, zinc has other important actions, especially at the neuronal and hormonal level.
How to consume zinc
Zinc is a mineral that is not produced by the human body, therefore, it needs to be ingested through food. Foods that have the most zinc include those of animal origin, such as oysters, beef, and liver.
However, certain plant-based foods are also a good option, such as almonds and pumpkin seeds. In this way, having a diet that includes this type of food is enough to keep zinc levels regulated.
However, when there is a lack of zinc in the body, in addition to including it in the diet, it may be necessary to consume zinc supplements; And, if so, it is very important that there is guidance from a doctor or nutritionist, as excess zinc can also be harmful.
Just as a lack of zinc causes damage, excess of it can also be harmful to health, causing symptoms such as fatigue, fever and stomach aches, among others.
Certain situations that can cause this increase are: consuming zinc supplements excessively and in cases of diseases such as chronic heart failure, osteosarcoma or atherosclerosis, for example.