My 8 Proven Zinc Sources
Recently I learned that the lack of zinc in the body can be seen with the naked eye. A person strangely feels sluggish, energy is at zero, and his attitude to stress is brutal, and bad sleep does not allow him to recover. Information about the benefits of different vitamins sounds from all screens, but zinc is rarely mentioned. Adequate zinc levels have proven to be very important.
Where do I get zinc
Where can a person get such an important trace element for him? In large quantities, zinc comes from meat, 100 grams of which contains half of the zinc for consumption per day. 30% of the daily value can be obtained from cereals, much less, only 20% from milk and dairy products.
I also include other foods on the menu that have little zinc. At the same time, such a diet helps me maintain immunity at a level. At the heart of all the same meat products, and the rest as support for zinc levels:
- All types of red meat.
- Poultry - chicken, duck, turkey.
- Sea or river fish, seafood.
- Chicken or quail eggs.
- Beans, peas, lentils, chickpeas.
- Almonds, walnuts, peanuts.
- Cereals.
- Milk and products from it.
Separately about cereals and legumes
Everything worked out so well until I found out that all legumes and grains are in their skins. contain antinutrients, substances that can inhibit the absorption of beneficial minerals and zinc into including.
For this reason, the proportion of cereals and legumes on the menu is small, so as not to create the uselessness of a diet to increase zinc. For example, a seafood corn tortilla filling will prevent the absorption of zinc.
And the insulin index of this food group is quite high, so I eat very little of them as a side dish.
What are the signs of zinc deficiency?
It is worth taking a closer look at the changes that occur with hair, mood, appetite. The body is an excellent clue, openly declares the problem in the body. It is better to listen to it and adjust your diet. Zinc-containing foods are available and there are tons of recipes around to make delicious meals.
You need to be especially attentive to yourself if the following features are present:
- changes in digestion, excess gas production;
- choosing a vegan diet;
- alcohol consumption;
- various diseases at the genetic level;
- pregnancy.
But not only these signs give out the lack of zinc. Reducing the amount of meat in the diet also lowers zinc levels. An athletic lifestyle can no less affect low zinc levels, high exercise significantly reduces it. Prolonged diarrhea, alcoholism, kidney disease and diabetes also work.
And what other products
Zinc supplementation can help, but it is important to assess the level of micronutrients in the body first, and only then decide whether to drink or not drink the drug. It is also important to know that zinc does not interact with iron and copper, it does everything so that they are not in its presence. And here it is important, on the advice of a specialist, to balance the intake of vitamins and minerals so as not to harm.
When I increased my zinc levels, I completely eliminated the cookware from it. It can give an additional amount, and unaccounted for. I cooked food only in enameled dishes.
What about your mood and sleep?