Zinc is a mineral that the body needs to function properly. It enables cells to use enzymes that trigger the synthesis of collagen and other proteins and also increases immunity and resistance to various damaging factors (including alcohol).
Why are zinc-rich foods especially good for men and how do they affect testosterone levels? Does this mineral improve the quality of hair and nails? Recommended daily allowances and a list of foods that contain high amounts of zinc.
How does zinc help the body?
Zinc is one of the nutrients critical for the functioning of the body. Since zinc is part of more than 400 different enzymes, its deficiency can disrupt metabolism in a complex way. In this case, immunity, the quality of hair and nails, as well as the production of hormones, suffer the most.
In men, insufficient intake of zinc-containing foods is associated with a decrease in testosterone levels, a deterioration in sperm quality, and prostate disorders. In addition, with active physical training, the processes of muscle tissue recovery slow down.
Because zinc is needed by the body to metabolize fat-soluble vitamins and collagen, regular intake of zinc-containing foods can help maintain good skin, hair, and nails. Among other things, the mineral helps to remove alcohol toxins.
Recommended daily values
The recommended daily intake of zinc for men is 10-15 mg and for women – 7-12 mg. Note that the need for zinc increases with sports, active sexual life, as well as in case of blood loss of various nature (including heavy menstruation in women).
In turn, acute zinc deficiency is characterized by memory impairment, depression, decreased visual acuity, increased irritability, and fatigue. Perhaps the development of allergic diseases, weight loss, and a decrease in insulin levels.
Products containing zinc
Despite the fact that zinc is found in many foods, most of them fall into the category of proper nutrition – while bread, pasta, potatoes, and even ordinary meat are poor in this mineral. Most zinc is found in seafood, seeds, nuts, and liver:
1. Seafood
Seafood is the leader in zinc content. Two or three oysters or six large shrimp are enough to cover the daily allowance. Once again, we note that zinc from animal foods is absorbed much better than from plant foods.
2. Pumpkin seeds
Pumpkin seeds are the plant food that contains the most zinc. The composition of 100 g of seeds includes about 10 mg of zinc – almost 90% of the daily value (excluding the percentage of assimilation). In addition, they are rich in protein, B vitamins, and vitamin E.
3. Sunflower seeds
Sunflower seeds are another good plant source of zinc. 100 g of seeds contain up to 4-5 mg of zinc. However, when eating, it is important to remember that these seeds contain a significant amount of omega-6 fats – plus, many brands use excessive amounts of salt.
4. Almonds
100 g of almonds contain up to 4-5 mg of zinc, which is comparable to sunflower seeds. However, the composition of almonds is fundamentally different. First, it contains beneficial fatty acids that lower cholesterol levels. Secondly, it has magnesium, iron, phosphorus, zinc, copper, and fat-soluble vitamins.
5. Liver
Since the liver is the body’s main organ involved in zinc metabolism, it contains the most zinc. The composition of 100 g of beef liver includes up to 4 mg of zinc – and the degree of its assimilation is one of the highest. However, to cover the norm, you need to eat 200-300 g of liver daily.
6. Meat
On average, 100 g of beef fillet contains from 3 to 8 mg of zinc, and 100 g of chicken – from 1 to 4 mg. The actual figure depends primarily on the conditions in which the animals are kept – rustic and farm meats usually have a higher nutrient content than industrial meats.
7. Lentils and legumes
Although lentils and other legumes contain up to 5 mg of zinc per 100 g, these foods also contain phytic acid, an antinutrient that impairs the absorption of zinc during digestion. To neutralize it before cooking, pre-soaking is recommended.
8. Peanuts
Peanuts (just like peanut butter) are another healthy zinc-containing product. 100 g of peeled nuts contain up to 4 mg of zinc, and in peanut butter – about 3 mg. In addition, peanuts are high in magnesium, magnesia, and phosphorus – however, low-quality vegetable fats and excess salt are often added to the butter.
9. Hard cheese
Most zinc is found in hard varieties of natural cheese – up to 3-4 mg per 100 g of product. Let’s make a reservation that soft cheese (especially portioned) differs in the production procedure, without requiring fermentation – for this reason, it contains much less zinc.
10. Oatmeal
100 g of oatmeal contains up to 4 mg of zinc – surpassing any other cereals, including wheat and rice. Even considering the percentage of absorption, oatmeal can be considered an excellent source of zinc in the daily diet. Plus, oatmeal has many other benefits.
Zinc is the second most abundant mineral in the human body (after iron). It is necessary for hundreds of different chemical reactions, which gives the body the ability to maintain immunity and the proper functioning of the metabolism. Most zinc is found in seafood and beef liver.