(Natural News) Zinc is an essential mineral – the human body needs enough zinc so the immune system can fight off different kinds of bacteria and viruses. To prevent zinc deficiency, which may cause slow growth in young children, consume foods that are full of zinc, such as garlic or almonds.
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The human body can’t store zinc, so you need to consume these zinc-rich foods daily to meet your daily requirements.
- Garlic – 1.16 mg of zinc per 100 g
- Chickpeas – 1.53 mg of zinc per 100 g
- Kidney beans – 2.6 mg of zinc per 100 g
- Almonds – 3.12 mg of zinc per 100 g
- Peanuts – 3.3 mg of zinc per 100 g
- Dark chocolate – 3.31 mg of zinc per 100 g
- Oatmeal – 4 mg of zinc per 100 g
- Flax seeds – 4.34 mg of zinc per 100 g
- Cashews – 5.78 mg of zinc per 100 g
- Beef – 6.31 mg of zinc per 100 g
- Cocoa powder – 6.81 mg of zinc per 100 g
- Pumpkin seeds – 7.64 mg of zinc per 100 g
- Sesame seeds – 7.8 mg of zinc per 100 g
- Hemp seeds – 9.9 mg of zinc per 100 g
- Oysters – 16.6 mg of zinc per 100 g
Why is zinc good for you?
Zinc is an essential mineral that supports overall health. Zinc helps more than 300 enzymes to function properly, and you also need zinc for various bodily processes.
- Age-related macular degeneration (AMD) – AMD is an eye condition that gradually causes vision loss. Studies show that zinc can help slow AMD progression, as well as lower the risk of getting advanced AMD. If you have AMD, consult your healthcare provider before you take dietary supplements.
- Common colds – According to several studies, taking zinc lozenges or syrup (except zinc dietary supplements in pill form) may help hasten recovery from common colds. Lozenges and syrup taken within 24 hours of coming down with a cold can also help reduce its symptoms.
- Immune system and wound healing – Your immune system needs zinc so it can protect you from bacteria and viruses. This essential mineral also helps your skin stay healthy.
The recommended dietary allowance (RDA) for zinc is 11 mg for men and 8 mg for women. For pregnant women, the RDA is 11 mg per day. If you’re breastfeeding, the RDA is 12 mg. (Related: Zinc is cancer’s worst enemy: This mineral is key to preventing cancer, scientists conclude.)
Certain individuals are at risk of zinc deficiency, such as young children, teenagers, the elderly, and women who are pregnant or breastfeeding.
What are the signs of zinc deficiency?
Zinc deficiency is rare in North America. This condition can cause:
- Slow growth in infants and children.
- Delayed sexual development in adolescents.
- Impotence in men.
Zinc deficiency may also cause other symptoms such as:
- Appetite loss
- Decreased ability to taste food
- Eye and skin sores
- Hair loss
- Weight loss
- Problems with wound healing
- Lowered alertness
Do take note that several of these symptoms may also be signs of problems other than zinc deficiency. If you experience several of them, consult your healthcare provider immediately.
See the full list of foods rich in zinc by watching the video, which you can view at this link.
You can read more articles about foods that contain zinc and other essential minerals at Fresh.news.