What is zinc? The secret to our health and beauty!
Hello everyone! This is John. Did you know that a nutrient called "zinc" is actually very important for staying healthy and beautiful every day?
Some people may think that zinc is difficult to understand, but don't worry! Zinc plays many important roles in our bodies, acting as a silent hero. For example, it acts as a guardian for the body, helping to prevent colds.Immune functionThey support the immune system (the body's natural defenses), help produce new cells, and keep your sense of taste and smell normal... They really are hard workers!
However, this important zinc cannot be produced in the body, so it is necessary to get it from your daily diet. Today, let's take a look at what foods are rich in zinc and when you should consider taking supplements!
Charge up on zinc with your daily meals! 10 recommended foods
Zinc is found in animal foods such as meat and seafood, as well as plant foods such as beans and nuts. It is ideal to get a balanced diet from a variety of sources. Here are some foods we particularly recommend!
Get plenty of zinc from animal foods!
- Oysters:Oysters, also known as "milk of the sea," are the kings of zinc! They boast the highest zinc content by far. They are delicious raw, grilled, or fried. They are packed with nutrition and are perfect as a treat for special occasions.
- Beef (especially red meat):Red meat of beef is also rich in zinc. Enjoy it as steak or in stews. It is especially recommended for growing children and athletes.
- Pork liver:Some people may not like liver, but pork liver is also a good source of zinc. It is also rich in iron, which helps prevent anemia, so it's a good idea to incorporate it into your diet. It's easy to eat if you make it into stir-fries or pates.
- Chicken (thigh meat):Chicken often appears on the dinner table. Chicken thighs in particular contain zinc. There are many ways to cook chicken, such as fried or teriyaki, so you'll never get bored of it.
- egg:Eggs, an indispensable part of our daily diet, also contain zinc. The great thing about them is that you can easily get zinc by boiling them or making them into omelets! Eggs are said to be a complete nutritional food, and they also contain a balanced amount of other nutrients.
Charge up on zinc from plant-based foods!
- Pumpkin seeds:Pumpkin seeds have a fun crunchy texture. They are great as a snack or as a topping on salads. In addition to zinc, they also contain magnesium and good fats.
- Lentils:Lentils are often used in curry and soup. They are actually a very easy-to-use bean because they don't require soaking in water. They are also rich in dietary fiber, which helps regulate your stomach.
- Chickpeas:Chickpeas have a delicious, fluffy texture and are used in salads, stews, and hummus (chickpea paste), which is also rich in dietary fiber and protein.
- Sesame:Sesame seeds are packed with nutrients in small grains. When ground into sesame, the nutrients are easily absorbed. You can easily replenish zinc by adding a little to your daily meals, such as by sprinkling it on salads or rice.
- almond:Almonds are familiar to those who are interested in beauty and health. They contain not only zinc, but also vitamin E and dietary fiber. They are also a perfect snack when you feel a bit hungry.
A few quick tips:Zinc contained in plant-based foods is less easily absorbed by the body than zinc from animal sources. But don't worry! You can increase the absorption rate by eating them with vegetables and fruits rich in vitamin C (such as peppers, broccoli, lemons, etc.) or animal protein (meat or fish).
"Maybe food alone isn't enough?" Time to consider supplements
The most important thing is to get a balanced diet every day. However, in times like these, it may be a good idea to consider supplements (nutritional supplements. They are not medicines, but rather a support for your diet).
- When it is difficult to get enough zinc from your diet, for example, because you have picky eaters or a small appetite.
- Vegetarians and vegans who primarily get their zinc from plant-based foods.(As mentioned above, zinc from plant sources can be less absorbed, so you need to be mindful of how much you take.)
- Pregnant or breastfeeding women.(Your baby will need more zinc for its development. However, don't take it upon yourself - be sure to consult your doctor!)
- People who play sports that make them sweat a lot and elderly people.(Zinc can easily be lost through sweat, and its absorption rate can decrease with age.)
- Those who continue to eat a diet centered on processed foods.(Zinc is easily lost during processing, so it can become deficient.)
Important points to note:Taking too much zinc is not good either. It can interfere with the absorption of another mineral, copper, and can cause nausea, stomach discomfort, and other problems. If you use supplements, be sure to follow the recommended daily amount written on the product. It's not the case that "if you take more, you'll feel better!" If you're worried, it's best to consult a specialist such as a doctor, pharmacist, or registered dietitian.
Be sure to charge up your zinc intake wisely with your daily meals!
What do you think? Did you understand that zinc is a very important nutrient that supports our health and beauty?
First of all, try to incorporate zinc-rich foods such as oysters, meat, beans, and nuts into your diet. Eating a variety of foods in a well-balanced way is the shortcut to good health.
And if you feel like you might be lacking something, or if you find it difficult to supplement your diet, consult with a specialist and try making good use of supplements. We hope you all have healthier and happier days!
From John: I've recently started eating pumpkin seeds and almonds as snacks. They're easy, tasty, and give you some zinc, so it kills three birds with one stone! I hope you all try to get more zinc in a way that suits you.
This article is based on the following original articles and is summarized from the author's perspective:
10 Zinc-Rich Foods You Should Eat (And When Supplements Make Sense)