Zinc
Zinc is a basic mineral needed by the body in small quantities, but necessary to maintain the sense of smell, maintain the immune system, build proteins, produce enzymes and DNA, and also helps cells communicate by acting as a neurotransmitter, and lack thereof can lead to stunted growth, diarrhea , Disability, hair loss, eye and skin diseases, poor appetite, and depression. On the contrary, the consumption of a lot of zinc can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, headaches, it also disrupts the absorption of long-term iron and iron, impaired immunity, and difficulties in other metal metabolism.
Zinc sources
- Meat: If you eat meat, you are less likely to suffer from zinc deficiency. Meat is one of the best foods rich in zinc. Meat that has the highest percentage of zinc is beef, lamb, chicken and turkey.
- Seafood: Seafood is a rich source of zinc, especially lobster, oysters and mussels, but be aware of frequent or frequent eating; it causes the zinc level to exceed the body level.
- Pumpkin and Sesame Seeds: One hundred grams of pumpkin or sesame seeds give you ten milligrams of zinc.
- Vegetables: Some vegetables are good sources of zinc, including soybeans, beans, peas, potatoes, pumpkins, asparagus, leafy vegetables and especially spinach.
- Fruits: Generally fruits do not contain abundant amounts of zinc, but there are some fruits rich in zinc, pomegranates, avocados, dates, and berries.
Iron
Iron is an essential metal used by the body to transport oxygen to its cells. Its deficiency causes anemia. Chronic deficiency can lead to the failure of some organs. Its increase leads to the production of harmful free radicals and interference with metabolism, causing damage to organs such as the heart and liver. , Which is two types, animal iron is easier to absorb, and iron, and there are some factors that reduce the absorption of iron, such as eating foods containing calcium, and drink stimulants, with meals containing iron, and in contrast, vitamin C, which can be obtained from citrus and guava And many vegetables, Helps absorb iron.
Iron sources
Iron is found in many foods but is rich in oysters, liver, sunflower seeds, nuts, dark chocolate, beef, lamb, beans, peas, whole grains, vegetables such as pepper, broccoli, tomatoes and dark leafy vegetables.