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Trace elements from what is micro, which are contained in the body in a minimum amount. But even a slight decrease in their concentration is the cause of the consequences. For example, with frequent colds, hair loss and slow healing of wounds, as well as disorders of taste and smell, you need to think about zinc deficiency. What foods contain zinc and what is needed for its absorption?

Why do we need zinc?

This trace element is involved in a huge number of metabolic processes. Despite the fact that the amount of zinc in the body is minimal, without its presence, important processes do not go through. For example, it participates in the immune system, supports the condition of bones, hair, nails and skin. It synthesizes more than 300 enzymes.

For hormone synthesis

The highest concentration of zinc in the prostate gland. This trace element is involved in the synthesis of sperm, as well as testosterone. Therefore, against the background of a nutritional deficiency, libido suffers. By the way, zinc restrains the activity of the aromatase enzyme. Under its influence, testosterone turns into estradiol, the most active hormone from the estrogen group. Therefore, the element helps men to remain representatives of the stronger sex. It is important for the operation of pancreatic beta cells, which produce insulin. Therefore, it is considered one of the main elements that prevents insulin resistance. Moreover, the role is so serious that there are theories that zinc is of great importance in the formation of type II diabetes.

For muscle work

In conditions of deficiency, muscles can perform their functions, but the likelihood of injury increases. Namely, knees and Achilles tendons. Therefore, dietary supplements with zinc are used by athletes who seek to build up their calf muscles.

To maintain immunity

The thymus gland is the main organ of immunity. Here the maturation of T-lymphocytes occurs – cells that produce antibodies that destroy viruses. Therefore, zinc is a trace element that is necessary for the normal functioning of immunity.

For cognitive functions

The element supports cognitive abilities. This was proven by experiment: the hair of excellent students had a higher concentration of zinc than less successful peers. In addition, there is evidence showing that deficit conditions increase the risk of developing senile dementia.

To enhance the effect of drugs

Simultaneous intake of drugs for the treatment of gastric and duodenal ulcers, intestinal diseases and zinc enhances the effect of the former.

For healthy and beautiful skin

This is one of the main components of therapeutic cosmetics, for example, to eliminate dandruff, as well as various skin problems.

How to understand that there is not enough zinc?

Zinc deficiency often has no specific symptoms, especially since their severity depends on the duration of the deficiency. The following symptoms can be suspected of zinc deficiency:
  • loss of appetite;
  • decrease in efficiency;
  • hair loss;
  • cosmetic skin problems;
  • long-term healing of wounds and cuts;
  • taste sensitivity disorders.
Zinc deficiency can cause serious health problems. For example, with digestive tract disorders, alopecia, frequent respiratory infections, etc.

What vitamins contain zinc

The element is not synthesized in the human body and should regularly come from the outside, for example, with food.

The list of zinc-rich foods is extensive, but its content is small:

  • oysters;
  • beef liver and beef;
  • red poultry meat;
  • seafood;
  • cashews, peanuts;
  • cereals;
  • vegetables: carrots, onions, mushrooms;
  • legumes: peas, chickpeas, lentils.

To one degree or another, foods that contain zinc are included in the diet daily. However, the deficiency of this element is still quite common.

What dishes should I include in the diet?

In addition to directly including products in the diet, it is necessary to take into account the method of preparation. Features of heat treatment contribute to the partial destruction of the element. Therefore, when cooking, it is recommended to adhere to the following rules:

  • When cooking red poultry meat, it is better to use methods with minimal liquid loss, such as baking or grilling.
  • Oysters are healthier raw or steamed.
  • Before cooking chickpeas, lentils and peas, it is important to pre-soak them. This will allow you to remove phytates that interfere with the absorption of zinc.

Why zinc is not absorbed

There are several main parameters and factors that predispose to the formation of zinc deficiency:

  • Refusal of products containing zinc.

It can be a deliberate refusal, for example, due to eating habits or allergies. The fact that zinc is not contained in the same concentrations in products is also important. The climatic zone of cultivation, as well as the features and conditions, are of great importance.

  • Increased needs.

Higher concentrations of zinc are required by infants, adolescents during the period of active growth, as well as athletes, pregnant and lactating women.

  • Diseases.

For example, genetic features, prolonged diarrhea, poisoning, bad habits (alcohol abuse), as well as diseases that prevent the absorption of zinc in the intestine. According to data, 10-40% of people in economically developed and developing countries live in zinc deficiency. Therefore, there is a need to look for additional sources.

What vitamin complexes to choose?

Food additives use different forms of zinc, which differ in bioavailability, that is, absorption. Additives with zinc oxide are worse absorbed. And best of all – organic zinc compounds, for example, picolinate. When taking such dietary supplements, the possibility of heartburn, irritating effect on the mucous membrane is excluded. These are supplements with excellent bioavailability, as well as a high safety profile.