Zinc is a very beneficial mineral, necessary for reproduction, immune function, structure proteins, growth, wound healing, insulin release, neurotransmitter secretion and many essential chemical reactions.
therefore, the zinc-rich foods include lamb, pine nuts, beef, mushrooms, oysters, soybeans, beef, crab, pumpkin seeds and sesame, peanuts, oats, cashews, wild rice.
However, these same foods also include ingredients that inhibit the absorption of zinc, phytate in particular. However, although it tends to reduce the absorption of zinc, also they provide significant health benefits. Namely, it is the storage form of phosphorus in minerals and plant seeds.
was initially considered an “anti-nutrients”, but its positive effects have been discovered very soon, like cancer and antioxidant action. Moreover, their presence reduces the glycemic effects of foods that contain it, and binds harmful toxic metals, and therefore reduces our absorption of them.
Moreover, it has been found to avoid the creation of kidney stones as well as vascular calcification. The highest concentrations of phytate can be found in nuts, seeds, beans and grains.
Apart from it, many other factors that can hinder the absorption of zinc as folic acid, protein intake, advanced age, calcium, the iron, the quality of the protein. In addition, you can lose during the cooking process and food milling.
zinc prevents depression
This mineral is important for the brain, as it is necessary for the release of neurotransmitters. Zinc may also act to reduce oxidative stress in the brain. Reduced zinc status in the body can cause depression and anxiety.
According to scientific studies, zinc concentrations in the blood are consistently lower in patients with depression, compared with control subjects.
Furthermore, it was reported severity of depression to raise with increasing zinc deficiency. Because of this, its supplementation been examined as an adjunctive therapy in the case of depression and gave promising results. M
oreover, the relationship between depression and reduces the amounts of zinc have been found to be more prominent in women than in men.
zinc status vegetarians and vegans
According to a review of 34 studies in 2013, vegetarians have reduced amounts of zinc compared to omnivores, particularly women and vegans.
requirements of this mineral for people who eat a diet full herbal that around 50 percent more than standard recommendations of 16.5 mg / day are measured for men and 12 mg / day for women.
Therefore, it is advisable to take zinc supplements along with foods rich in zinc, in order to maintain the adequacy of a nearby vegetarian or vegan diet.
Zinc and prostate
Normal prostate cells include zinc levels higher than any other body tissue. However, if these cells become malignant, their ability to accumulate zinc is lost.
zinc has been shown to contain anti-prostate cancer properties, but its relationship with the risk of prostate cancer remains unspecified. Some studies have found no connection at all, some found that the risk is reduced, and some considered a higher risk.
A study of mice placed in three diets zinc-deficient different, normal and supplemented, and found that zinc at optimum levels prevents prostate cancer, while deficiency or excess amounts can lead to prostate tumor growth.
These findings are relevant in the case of humans. Namely, the VITAL study examined more than 35,000 men for three and a half years, were asked to complete a questionnaire on the use of supplements in the last ten years.
Those who took 15mg of zinc or more on a daily basis had a 66 percent lower risk of advanced prostate cancer compared to those who did not use supplements. Except for those who ate more vegetables, they found no relationship between prostate cancer in general and zinc supplements.
The main finding was that participants who consumed more foods rich in zinc and took 15 mg of zinc had a lower risk of prostate cancer in general. However, those who took the same dose of supplements, but ate fewer vegetables, did not have a reduced risk.
In addition, a study found that long-term (10 years or more) zinc supplementation was associated with a 53 percent reduction in the risk of breast cancer. The scientists suggested that zinc supplements to be of great benefit, especially in people who follow a vegetarian or vegan diet nearby.
may often experience certain health problems, but not be aware of the fact that they are deficient in this mineral. Therefore, it is very important to learn to recognize the symptoms of zinc deficiency:
Joint pain and hip pain
zinc deficiency can also cause pain in the joints of the knees and hips. Namely, the bones have high concentrations of zinc, and reducing pain and lead to other problems.
According to research, deficiency of this mineral can be more detrimental to the development of the bones that a general diet restriction.
The reduced amounts of zinc negatively affect the health of the skin. Namely, the skin becomes rough or pale, or greasy, and this can trigger the creation of acne scars and stretch marks. Zinc is responsible for collagen synthesis which helps the healing process of wounds, and may also help in treating herpes types 1 and 2.
hypogonadism is the medical term for the improper functioning of the reproductive system, leading to a disorder of the operation of the gonads (testes and ovaries).
They have two functions, to produce sperm or eggs, and to produce hormones. The reduced amounts of hormones sexual and reproductive can lead to faulty primary or secondary sexual development. This serious problem can be prevented by eating foods rich in zinc.
The emotional instability
The deficiency of this mineral can have an influence on the brain and, therefore, cause numerous emotional disturbances in daily life. Symptoms include depression, sudden fright, anger, and low confidence, and mood swings, as the most common symptom.
In some cases, it may also lead to Attention Deficit Hyperactivity Disorder (ADHD).
Zinc deficiency can cause loss of appetite, and later lead to even more serious complications, such as anorexia. reduced diet leads to malnutrition and reduces zinc consumption and exacerbating the situation even further, since zinc levels continuously fall.
In addition, reduced appetite leading to weight loss and prevents the growth of new cells and tissues in the body. In addition, newborns with zinc deficiency may be smaller. In addition, a weak body is more susceptible to infection and poor immunity.
Zinc deficiency can lead to diarrhea, but the exact cause of this is not yet Clear. In some cases, the severity was reduced by 15% with zinc supplementation. However, although you can easily find these medications, you should always consult your doctor before using.
This is a common symptom of zinc deficiency, and is the result of dandruff . The normal hair growth is always blocking the amounts of zinc in the body are reduced.
Furthermore, hair loss can also be experienced in other areas of the body in case of a zinc deficiency long term. However, similar symptoms may also indicate an abundance of zinc in the body, which can also cause hair loss.
Therefore, this mineral is of great importance to health and its deficiency should be treated in time, in order to prevent serious health complications.
Therefore, you should regularly consume foods rich in zinc, such as pine nuts, such as fish, eggs, cashews, and walnuts. Moreover, you can also take zinc supplements in order to raise levels of zinc, but you should always consult a qualified physician before use.