What is zinc
Zinc a mineral that is essential to boost our immune system, which strengthens our resistance system and protects our body from infections. Zinc works as a neurotransmitter in-charge of the communication between the body cells, synthesizes proteins and carbohydrates, which is associated for the enzymes working and DNA, and keeps our sense of smell
A Zinc deficiency can lead to growth retardation, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. And excess intake of Zinc food, can leads to an increased amount of Toxins radical in the body
According to the Recommended Dietary Allowance (RDA) for zinc is 11 milligrams for adult males and 8 milligrams for women, although women need a bit more, about 12 milligrams daily, in case of pregnancy or breast-feeding.
Benefits of Zinc
Zinc helps to build muscle with repairing and rebuilding back into strong and big ones after workout.
Zinc preserves collagen which associated to prevent wrinkles.
Zinc boosts the metabolism to burn the fat faster by improving functioning of thyroid.
Zinc is especially important for men because of its role in maintaining prostate health, testosterone levels and overall sexual health. Though our bodies don’t produce zinc, a daily intake is recommended to ensure healthy levels of this mineral
Zinc is well known as “the vital sex mineral” according to Men’s Health magazine, zinc influences a Men’s fertility, potency, sex drive and long-term sexual health.
Men actually lose zinc during activity, which is to be replenished. Zinc deficiency weakens the testosterone production, which cause infertility with low sperm counts.
In addition to infertility, zinc deficiency causes low libido. Studies show positive effects of zinc supplements on sperm counts and motility, especially due to low testosterone levels.
Zinc also plays major role in female reproductive health and fertility. Zinc is responsible in the growth process of a woman’s egg, a zinc deficiency can leads to improper maturity of eggs and ovulation will be impeded and causes infertility, apart from this a zinc deficiency cause’s low libido also.
Sufficient zinc allows women to use estrogen and progesterone capably, and supports reproductive health.
Zinc increases the production of white blood cells which fight against infection. Zinc food boosts killer cells, which fight against cancer and helps white cells to release more antibodies.
Foods with Zinc
- Sesame Seeds: these are excellent sources of Zinc.
- Watermelon seeds: 100 grams of watermelon provides nearly 70% of the daily intake of Zinc.
- Garlic: contains 1.16 mg. that 10 % of daily need
- Chickpeas (Chana): 100 gms of Chickpeas provides 1.53 mg Zinc (16%)
- Egg yolks: 100 gms of Egg Yolk provides 2.30 mg Zinc (24%)
- Spinach: 200 gms (one cup) of serving provides 12.4 mg Zinc.
- Kidney beans: 100 gms gives 3 mg. Zinc (32%)
- Peanuts: 100 grams of dry roasted peanuts provides 22% of the daily requisite Znic.
- Flax seeds: 100 gms of these seeds provides 4.34 mg Zinc (46%)
- Brown rice: 100 gms of Brown Rice provides 2.02 mg Zinc (21%)
- Blackberries: about 0.8 milligram of Zinc per cup
- Soybeans : 100 gms of Soybean provides 4.89 mg Zinc (51%)
- Pomegranates: One fresh pomegranate gives 1 mg. Of Zinc.
- Avocados: One medium fruit gives 1.3 mg. of Zinc.
- Dates: Contain, 0.4 milligrams Zinc in a cup of serving
- Chocolate: 100 grams Chocolate (with no sugar) contains approximately 10 mg of zinc. 100 grams of cocoa powder has nearly 40% of the required daily dose of zinc for the organism.
- Pumpkin Seeds: 100 grams gives about 70% of the daily need of zinc.
- Wheat germ: 100 grams of wheat germ provides almost 100% of zinc essential in one day.
- Oysters: 100 grams of oysters contains from 100 up to 1000%! It depends on the type of oysters