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- Cell division,<\/li>\n
- Cell growth,<\/li>\n
- Wound healing, and<\/li>\n
- The breakdown of carbohydrates<\/a>.<\/li>\n<\/ul>\n
The senses of smell and taste also need zinc to function properly. The body needs to grow and develop during pregnancy<\/a>, infancy and childhood. Zinc also enhances the action of insulin and helps stimulate the activity of at least 100 different enzymes.<\/p>\n
How much zinc do you need?<\/h2>\n
At the moment, the recommended dietary allowance (RDA) for zinc – in the United States – is 8 milligrams (mg) a day for women and 11 mg a day for men.<\/p>\n
Although some foods can provide amounts well above the amount of zinc that you need daily, there are no reported cases of zinc poisoning from naturally occurring zinc in food. However, zinc poisoning can occur from dietary supplements, including multivitamins or accidental ingestion of zinc-containing household products.<\/p>\n
Here are some of the signs that you need to look out for:<\/h3>\n
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- Nausea and Vomiting<\/li>\n
- Stomach Pain and Diarrhoea<\/li>\n
- Flu-Like Symptoms<\/li>\n
- Low \u201cGood\u201d HDL Cholesterol<\/li>\n
- Changes in Your Taste<\/li>\n
- Copper Deficiency<\/li>\n
- Frequent Infections<\/li>\n<\/ul>\n
What foods provide good sources of zinc?<\/strong><\/h2>\n
Some people are at risk of being deficient in zinc. The individuals include young children<\/a>, teenagers, the elderly and women who are pregnant or breastfeeding. Below are 10 of the best foods which are rich in zinc.<\/p>\n
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Meat<\/em><\/h3>\n<\/li>\n<\/ol>\n
Red meat is an especially good source of zinc. However, good amounts can be found in all different kinds of meat.<\/p>\n
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Shellfish<\/em><\/h3>\n<\/li>\n<\/ol>\n
Shellfish is a healthy, low-calorie source of zinc.<\/p>\n
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Legumes<\/em><\/h3>\n<\/li>\n<\/ol>\n
Legumes \u2013 for example, chickpeas, lentils and beans – all contain substantial amounts of zinc.<\/p>\n
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Seeds<\/em><\/h3>\n<\/li>\n<\/ol>\n
Seeds are a healthy addition to your diet. In addition, they can help to increase your zinc intake.<\/p>\n
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Nuts<\/em><\/h3>\n<\/li>\n<\/ol>\n
Eating nuts \u2013 like pine nuts, peanuts, cashews and almonds – can boost your intake of zinc.<\/p>\n
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Dairy<\/em><\/h3>\n<\/li>\n<\/ol>\n
Dairy products \u2013 such as cheese and milk – provide a host of nutrients, including zinc.<\/p>\n
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Eggs<\/em><\/h3>\n<\/li>\n<\/ol>\n
Eggs contain a moderate amount of zinc. What\u2019s more, they can help you meet your daily RDA target of zinc.<\/p>\n
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Whole Grains<\/em><\/h3>\n<\/li>\n<\/ol>\n
Whole grains \u2013 such as wheat, quinoa, rice and oats – contain some zinc.<\/p>\n
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Some Vegetables<\/h3>\n<\/li>\n<\/ol>\n
For the most part, fruits<\/a> and vegetables are not good sources of zinc. However, some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you don\u2019t eat meat. Potatoes, both regular and sweet varieties, contain approximately 1 mg per large potato. This is 9% of a man’s recommended daily intake (33, 34).<\/p>\n
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Dark Chocolate<\/em><\/h3>\n<\/li>\n<\/ol>\n
Interestingly enough, dark chocolate contains acceptable amounts of zinc. In fact, a 100-gram (3.5-ounce) bar of 70\u201385% dark chocolate contains 3.3 mg of zinc, or 30% of a man’s recommended amount (39). Make sure that you watch the calories that you\u2019ll end up taking in with the chocolate!<\/p>\n
Contact Trifocus Fitness Academy<\/a><\/h2>\n
Want to know more about nutrition and how you can reap the nutritional benefits of food for yourself and others? Trifocus Fitness Academy\u2019s Specialised Nutrition Course<\/a> will teach you this and so much more!<\/p>\n
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