Zinc: sources, role, benefits and foods

Present in small quantities in our body, zinc plays an important role for our body and helps the normal functioning of the immune system. Sometimes it is necessary to supplement.

Zinc is a trace element which is involved in the activity of more than 200 enzymes – molecules essential for chemical reactions in the body – particularly those which participate in protection against free radicals and those involved in protein synthesis. It is essential :

• to growth;
• to tissues;
• healing;
• to gain muscle mass;
• and DNA repair.

It is also a powerful antioxidant and anti-inflammatory necessary :

• the vitality of the skin (it helps fight acne, psoriasis or dermatitis);
• to the vitality of nails and hair (it allows the synthesis of keratin and collagen);
• to immunity;
• regulating weight and blood sugar;
• reproduction (it promotes the production and mobility of sperm);
• and protection against cardiovascular, degenerative diseases and cancers.

Zinc also participates in the production and secretion of insulin, to the regulation of thyroid hormones, to maintain a normal rate of testosterone in the blood. It also increases the number of T lymphocytes, key cells in immunity.

Zinc is found in products of plant and animal origin, but in larger quantities and generally better assimilated in products of animal origin :

The foods richest in zinc are seafood, offal, meats and cheeses. Then come plant sources of zinc: nuts, unrefined cereals and dried vegetables.

The calfparticularly his liver, and the beef are good sources of zinc, iron, vitamins and protein. The content varies depending on the pieces and can go up to 30% of the recommended intake for an adult. Regular, but not excessive, consumption of meat ensures good growth.

Low in calories, seafood and especially oysters make it possible to replenish zinc stocks. Crab and lobster contain a significant content of this micronutrient, as well as antioxidants and minerals. Including a few portions of seafood on your plate from time to time helps the body function properly.

Pumpkin seeds, cashews, pecans, peanuts, pistachios and almonds are excellent appetite suppressants and a good way to add an extra serving of zinc, as well as other minerals like magnesium, in our diet.

Another reason to eat whole grains: they contain zinc, in addition to fiber. THE painthe rizthe wheat in their unrefined version provide a significant quantity of essential minerals.

Dairy products provide very interesting zinc intake. THE cheese (morbier, maroilles, Mont d'Or), but also the yogurt and the whole milk help preserve bone health thanks to their calcium intake and contain small amounts of easily absorbable zinc by the body (because lactose facilitates its digestibility).

Chocolate (more particularly unsweetened cocoa powder) not only helps fight cardiovascular diseases, reduces the risk of depression and hypertension, but it is also a excellent source of zinc.

Zinc is present in very small quantities in the body (2 to 4 grams only). The nutritional intakes recommended by the National Agency for Food, Environmental and Occupational Health Safety (ANSES) vary according to age and diet (source 1):

• THE children aged 1 to 3 should consume 4.3 mg/day of zinc;
• THE children aged 4 to 6 should consume 5.5 mg/day of zinc;
• THE children aged 7 to 10 should consume 7.4 mg/day of zinc;
• THE adolescents aged 11 to 14 should consume 10.7 mg/day of zinc;
• THE adolescents aged 15 to 17 should consume 14.2 mg/day of zinc;
• THE adolescent girls aged 15 to 17 should consume 11.9 mg/day of zinc;
• THE adult men eating a diet low in phytates should consume 9.4 mg/day of zinc;
• THE adult men consuming a lot of whole grain products and legumes should consume 14 mg/day;
• THE adult women consuming a lot of whole grain products and legumes should consume 11 mg/day of zinc;
• THE adult women eating a diet low in phytates should consume 7.5 mg/day;
• THE pregnant women should start between 9.1 and 12.6 mg/day of zinc;
• THE lactating women should consume between 10.4 and 13.9 mg/day of zinc.

If we lack some, yes! A simple dosage sanguin (reimbursed by Social Security) lets you know. The people most at risk of deficit are:

• Elderly people (after 60 years, the absorption rate decreases);
• Vegetarians;
• Diabetics;
• People who have an unbalanced diet;
• Pregnant women ;
• Heavy alcohol consumers.

We can also suspect a deficiency in case of repeated viral infections, skin problems, hair loss and brittle nails, but also growth problems.

Supplementation then consists of taking picolinate, bisglycinate or zinc citrate: 15 to 25 mg per day (preferably on an empty stomach to promote absorption). It will have to be stopped temporarily in the event of a bacterial infection. because zinc serves as a growth factor for bacteria, both good and bad.

In the absence of meat, a strong supplier of this trace element, it is recommended to consume 50% more zinc than the rest of the population. In particular, we make sure to regularly consume seafood and cheese whose zinc intake is high.

The zinc contained in foods of plant origin is less well absorbed than that contained in foods of animal origin because of phytic acid. To reduce the quantity of this acid, it is recommended to soak, ferment and sprout cereals, seeds and pulses before consuming them.