The diet is a fundamental habit for people , since it allows incorporating the minerals and vitamins essential for the body. Although, one of the most unknown nutrients, but at the same time most important for health is zinc .
The zinc is a mineral that the body really needs in minimal amounts, but it has a capital relevance in the functioning of the body. And it is that there are many functions in which this mineral intervenes in the human body.
Among other issues, zinc is one of the key nutrients for the functioning and balance of the immune system, accelerates the healing processes, helps regulate the production of fat in the skin, reduces aging, stimulates tissue regeneration, vital for the growth of children.
Benefits for the body
The virtues of zinc do not end here, since its presence in the body generates important benefits at different levels. According to experts in nutrition and medicine, these are some of the favorable effects of consuming this mineral:
- Participates in cell regeneration.
- Helps improve osteoporosis treatments.
- Guarantees the proper development and growth of the bones. Therefore, it is important to ensure the necessary contribution to children during the growth stages, along with calcium.
- Intervenes in thyroid function and maintains the health of the metabolic system.
- Helps to rest better at night, by stimulating the production of melatonin.
- Promotes the regulation of blood glucose.
- Contributes to a balance in the body's coagulation processes.
Having optimal levels of this mineral is key to health. For example, a deficiency in infants and children slows growth and delays sexual development in adolescents.
On the other hand, the lack of zinc in the body can also cause damage to the eyes and skin, loss of appetite, hair loss or diarrhea; in addition to problems with wound healing, reduced sense of taste and decreased concentration levels.
Foods rich in zinc
Thus, the best way to have adequate levels of zinc in the body is through the consumption of certain foods naturally.
Foods rich in zinc
In this sense, the foods that provide the greatest amount of this mineral are nuts, such as almonds, walnuts and peanuts; legumes, especially lentils; meat and sausages; and blue fish and shellfish. In general, fruits and vegetables provide a very small amount of this nutrient.
Although, some nutrition experts recommend not combining some of the foods mentioned above with dairy products, since calcium competes with zinc in its intestinal absorption, causing a less assimilation of both nutrients.
In addition, it is not advisable to combine the consumption of foods rich in zinc with tea, coffee, cocoa or other foods with a high fiber content.
On the other hand, there are also food groups that favor the absorption of zinc by the body, such as manganese. Thus, manganese is a mineral found mainly in strawberries, blueberries, and raspberries.