Zinc – the major chemical element without which in a human body various exchange reactions wouldn't be possible. It is necessary for normal work of a pancreas, functioning of the immune system, growth and development. The person can receive zinc from the food consumed by it, especially those which have animal origin.
Instruction
1. By science it is proved that the zinc which is contained in animal products is acquired by a human body quicker and better. That is why at deficiency of this element it is important to enter such products into a diet. It is especially useful to eat mussels and oysters – leaders in zinc content. Only one fresh oyster is capable to provide 70% of daily amount of zinc necessary for the adult. By the way, children in day need no more than 3 mg of this substance, teenagers need from 8 to 11 mg, and the adult – no more than 9 mg.
2. A large amount of zinc also contains in chicken, pork and beef liver. It is a lot of it and in red meat, and the leader in the maintenance of this element are mutton and beef. Slightly less zinc is present at meat of a duck and turkey – about 2.47 and 2.45 mg on 100 g of a product.
3. Also cheddar cheese and processed cheese are rich with this chemical element – in 100 g of such products contains from 3.5 to 4 mg of zinc. The same amount of this substance is present also at an egg yolk.
4. From plant products, first of all, pine nuts – about 4.28 mg on 100 g of such nutlets can brag of the high content of zinc. It is a lot of this element also in peanut, seeds of sesame and sesame oil, walnuts, a filbert, pumpkin sunflower seeds, haricot, lentil and green peas. The last, by the way, is recommended to be eaten fresh.
5. As for grain, zinc can be received at the use buckwheat, barley and porridge. And also in case to include in a diet products from wheat flour of a rough grinding and bread with bran. It is also very useful to eat for breakfast of muesli at which there are germinated sprouts of wheat.
6. During a post or at the use only of plant products it is very important to enter as much as possible into a diet those from them which are rich with zinc. From them this element is acquired much worse, than from meat, dairy or seafood. Otherwise the organism will suffer a shortage of this substance that is fraught with frequent infectious diseases, the slowed-down development (at children and teenagers), a hair loss, visual impairment and other problems with health.
7. At the same time the excess of zinc is also undesirable to an organism as it can lead to a renal failure, problems with digestion and violation of work of a liver. Besides, the increased level of this element complicates digestion of iron and copper. That is why it is important to control amount of zinc in an organism.