Without zinc it does not go verbraucherfenster hessen

Without zinc it does not go…Zinc is "only" a trace element, nevertheless it plays an important role with the metabolic processes in the body. During the cold season, it is also said to have a positive effect on the immune system. Which foods are good sources of zinc. When does a nutritional supplement make sense?

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For what do we need zinc?

Zinc belongs to the vital trace elements of humans. So it is necessary for the smooth running of numerous metabolic processes. For example, in protein metabolism and cell division. The latter also makes the mineral important for skin, hair and wound healing. Zinc is also important for the immune system. To build up various hormones.

What foods contain zinc?

Since there is only a small store of zinc in the body, zinc must be supplied regularly with food. Good sources of zinc include meat, fish and seafood, such as oysters. But there are also vegetarian zinc suppliers, for example oatmeal, cheese such as Edam, Gouda or Tilsiter, eggs, lentils, soybeans, peas, nuts, sunflower seeds, millet, wheat bran or mixed wheat bread. Who reaches for wholemeal products, the fourfold quantity of zinc can take in in comparison to ground out flours.

However, the body can absorb zinc better from animal foods. The reason for this is the phytic acid contained in plant foods: this inhibits zinc absorption by up to 45 percent. If you consume proteins, especially from animal products, and citric acid at the same time, or if you soak or germinate the corresponding foods before preparation, you can improve zinc absorption.

Since 2019, the German Nutrition Society (DGE) has made the recommended intake of zinc for adults dependent on the level of phytate intake. The zinc requirement is indicated in each case for a low, middle and high phytate supply. For example, for a wholesome diet (according to the 10 rules of the DGE) a medium phytate intake is amed. The daily requirement is eight milligrams (mg) for women and 14 mg for men.

What happens when there is a deficiency?

Due to the many tasks that the trace element performs in the body, the symptoms of a zinc deficiency are manifold. The symptoms include loss of appetite, hair loss, poor wound healing, skin and corneal changes, impaired vision, growth and fertility, and immune deficiency. In most cases, insufficient zinc intake from food or the intestines is to blame for an undersupply of the mineral.

In industrialized countries, however, mainly latent and mild forms of zinc deficiency occur.

Is there also an excess of zinc?

An oversupply of zinc through food is hardly possible. Only due to dietary supplements or the consumption of acidic foods or water from galvanized vessels can cause abdominal pain, nausea, diarrhea and vomiting. Sustained high levels of zinc can inhibit copper and iron absorption, hindering blood formation.

Zinc for colds – useful?

Especially in the winter months during the cold season, vitamin C preparations with zinc are advertised. These are to prevent worse colds or to cause a fast recovery. Although the mineral is part of the immune system, it has not yet been scientifically proven that an additional dose of zinc can improve the body's functions or prevent colds. However, zinc can reduce the duration and severity of a cold if it is taken at the onset of the infection.

However, when taking supplements, there is always a risk of excessive intake. Because the zinc requirement can already be sufficiently covered by a wholesome and varied diet.

Before choosing a zinc supplement, it is better to consult your family doctor. This can discuss with you the reasonableness. Recommend suitable preparations. Taking preparations without a special reason is not recommended.

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