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Zinc in Food, these are Foods for Strong Immunity. What should we know about zinc?

Updated: Feb 14


  • One of the most important roles in the body is played by zinc, without which our body would not be the same. It strengthens immunity, but also helps to create smells and tastes! One of its most significant roles is to create protein and DNA synthesis, as well as to influence libido in humans. Zinc deficiency can cause a number of physiological changes and problems. Some studies have shown that eating zinc in the diet can reduce mortality among children who have an acute infection of the lower respiratory system.

The recommended dose is higher in these groups of people

  • Zinc is an extremely significant mineral, due to its antioxidant properties that will help strengthen the immunity. It is present in all organs, and is most abundant in erythrocytes (red blood cells), bones, muscles, liver, and prostate in men. Zinc is the second trace element in the human body after iron.

  • It is responsible for cell growth and division, strengthening the defense system and proper reproduction.

  • Helps produce the male sex hormone testosterone. It helps to balance the body during infection, “controls” the inflammation and suppresses it.

  • In combination with vitamin B, it reduces the production of histamine, which means that it is very effective in suppressing allergies. Some basic body functions depend on zinc, such as wound healing and full maturation. It also participates in the breakdown of alcohol and carbohydrate metabolism.

Foods rich in zinc help maintain brain structure and the general health of the nervous system.

  • This mineral is essential for the creation of insulin reserves and stimulates its function. The complex of zinc and insulin is located in the cells of the pancreas, and when the body does not have enough of that element, there is a possibility of developing diabetes. It has been noticed that diabetics have twice less zinc than normal.

  • Unlike some substances, the body cannot store zinc, which means that it is necessary to take zinc daily through food. The human body contains about 2–3 grams of zinc. The recommended daily dose for women is 8 mg daily. In pregnant women, this number increases to 11 mg, and in breastfeeding women to 12 mg. Zinc intake during pregnancy will have a positive effect on the health of the baby's brain.

Vegetarians and people who do not eat meat must be especially careful – they should take even more than 50% of the recommended daily intake of zinc from food. The group of people who have a higher risk of zinc deficiency are athletes, alcoholics, people with gastrointestinal diseases and those who take some medications for a long time.

Zinc in food helps boost immunity

  • Decreased immunity is a very common occurrence in humans, and can occur for many reasons. In that case, frequent inflammations and recurrent infections, chronic infections can occur, and recovery from the disease is longer and more difficult if the immunity is weak.

  • Immunity can be affected by smoking, chronic diseases, exhaustion and insufficient sleep, physical and mental stress, improper diet, insufficient movement ... To strengthen immunity, you can start consuming larger amounts of zinc through food.







Zinc in food is found in these foods:

  • Meat products – veal liver, lamb, beef, chicken and turkey, pork

  • Fish – oysters, oysters, crabs, tuna, shellfish

  • Whole grains and wheat germ

  • Eggs

  • Soy

  • Beer yeast

  • Dairy products – cheese, milk, and yogurt

  • Seeds – dried watermelon seeds, pumpkin seeds, sunflower seeds, chia seeds

  • Nuts – peanuts, almonds, walnuts

  • Vegetables – cucumbers, lettuce, olives, onions, peas, spinach, sweet potatoes, tomatoes

  • Fruits – avocados, bananas, kiwis, strawberries, peaches

  • Cocoa

These are foods that you can easily include in your daily menu and combine them in various dishes.

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