Zinc
Zinc is one of the elements in the human body, where it exists in many parts of the body, including: skin, pancreas, liver, kidneys, bones, red blood cells, white blood cells and many more.
Perhaps the most important feature is its many benefits, including: reducing the various skin diseases, prevention of night blindness, reduce cancer, help with pregnancy, regulate metabolism in the body and others, but sometimes less than normal.
It should be noted that the proportion of natural zinc should be 3 milligrams of adults, and in this article will talk about the reasons for lack, and symptoms of deficiency, in addition to the most important foods that contain it.
Causes of zinc deficiency
- Kidney disease.
- Eating unhealthy foods.
- Difficulty in absorbing food in the body.
- Lack of animal protein intake.
Symptoms of zinc deficiency
- Weight loss quickly, without much reason.
- Anemia.
- Dry outer layer of skin.
- Difficulty in vision.
- Inflammation of various infections.
- Stunted growth in children.
- Hair loss in large quantities.
- Excessive diarrhea.
- There are white spots on or below the nails.
- Depression and anxiety.
- Sudden reduction in blood pressure.
- Not wanting to eat.
- Fatigue and tiredness.
Main foods containing zinc
- Cocoa and black chocolate: One cup of crushed cocoa contains 5 milligrams of zinc.
- Chicken: Chicken is one of the most white meat containing zinc, 100 grams of which contains 8 milligrams of zinc.
- Pumpkin seeds: Pumpkin seeds, sunflower seeds contain a large proportion of the zinc element.
- Kiwi: One cup of fresh kiwi contains 25 milligrams of zinc.
- Sesame seeds: Sesame is one of the most useful grains of the body, as it contains the element zinc, and it contains many nutrients such as: phosphorus, iron, copper, in addition to calcium.
- Seeds of pumpkins Contains sufficient amount of zinc element.
- Turkey: It is a white meat that contains a large amount of zinc.
- Shrimp: It is a seafood rich in zinc, also contains phosphorus, and many nutrients.
- Garlic: Of the most vegetable rich in zinc.
- Raisins: One cup of raisins contains 32 milligrams of zinc.
- the strawberry: One cup of strawberries contains 23 milligrams of zinc.
- Oysters: Each 100 grams of oysters contains a good proportion of zinc, which in turn limits diarrhea.
- Red meat: Red meat, especially cow meat, contains zinc in large quantities, each containing 12 milligrams of zinc.
- Spinach: It is a green leafy vegetable rich in zinc, as every 100 grams of it contains 0.8 milligrams of zinc.
- Nuts of all kinds: Nuts contain 3 milligrams of zinc.
- Raspberry: One cup contains 53 milligrams of zinc.
- Peaches: One cup of fresh peach contains 77 milligrams of zinc.
- Seeds of melon.
- Note : Zinc pills can be taken in pharmacies, as they replace the natural food in some cases, but prefer to consult a specialist doctor first.