17 Foods With Zinc And Their Functions In The Organism

Zinc is found mainly in foods of animal origin and is not produced naturally by the body, being essential for the normal functioning of the central nervous system and for strengthening the immune system, leaving the body stronger to fight diseases caused by viruses, fungi and bacteria. 

In addition to this, zinc plays important structural roles as a component of several proteins in the body. So a lack of zinc in the body can cause altered taste sensitivity, hair loss, difficulty healing and even growth, hypogonadism and developmental problems in children.

The human body possesses 2 to 3 grams of zinc, which is present in greater amounts in the liver, pancreas, kidneys, bones and muscles. Other tissues include parts of the eye, prostate, sperm, skin, hair and nails. Excretion of zinc is through urine, hair, skin sloughing and through semen.

17 foods with zinc and their functions in the organism

Table of foods rich in zinc

The list below shows the foods that have the highest amounts of zinc:

Most of the daily intake of zinc is provided by meats, fish, poultry, breakfast cereals (because they are consumed and fortified with this mineral), milk and its derivatives. Oysters and other seafood, liver, whole grain cereals, soy derivatives and nuts in general are also excellent sources.

Functions of zinc in the body

Zinc is very important for the functioning of the body because :

  • Strengthens the immune system;
  • Stimulates child growth and development;
  • Increases energy levels, combating physical and mental fatigue;
  • Delays aging;
  • Improves memory;
  • It is necessary for the senses of taste and smell;
  • Promotes wound healing;
  • Acts in enzymatic reactions, protein and DNA synthesis:
  • Balances blood sugar levels;
  • Regulates the production of various hormones.

    • In addition to this, this mineral helps to improve skin appearance and strengthen hair.

    See more about the functions of zinc in the body. 

    Daily requirement of zinc

    The recommended daily requirement for zinc intake varies according to the stage of life, but a balanced diet covers the nutritional needs of this mineral.

    The amount of zinc in the blood varies between 70 to 130 mcg/dL and in the urine it is normal to find between 230 to 600 mcg of zinc / day. So the recommended daily requirement is:

    Symptoms caused by zinc deficiency or excess

    Zinc deficiency can cause decreased palate sensation, anorexia, apathy, growth retardation, hair loss, delayed sexual maturation, low sperm production, weak immune system and glucose intolerance.

    In some cases there could be an excess of zinc manifesting through some signs and symptoms such as nausea, vomiting, abdominal pain, anemia or copper deficiency.

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