One of the most important elements for a person is zinc, about which we today and talk. Without this trace element, the bone and muscle tissue will never become full systems of the body: zinc stimulates cell growth and improves metabolism. Zinc in different quantities saturated red blood calves, leukocytes, men's cum, liver and renal fabric. In the body in adults people contain up to 3 g of trace element.
Zinc value for the body
The deficit of the useful substance worsens general well-being, undermines immunity and prevents the normal life of a person in general. Regular saturation of all organism systems with zinc makes it possible such useful processes as:
- strengthening the optic nerve;
- reinforced RAS regeneration;
- rapid growth and development of bone tissue;
- activation of the work of the cerebral cortex;
- Improving mental processes;
- the normal functioning of the genital organs and the childbearing system;
- Raising resilience Cold;
- stimulation of the nervous system;
- Prevention of development Allergies;
- energy source with severe poisoning;
- prevention of fibrosis development;
- multiplying sexual energy and potency;
- Rejuvenation of hair, leather and nails.
Zinc deficiency in the body
To replenish zinc reserves in the body, you need to know which products the maximum valuable microelement content:
- Oranges, lemons, grapefruits, apples, green vegetables, figs - in these producers of plant origin The concentration of zinc is 0.25 mg at the rate of 1 kg of body weight.
- 1 kg of honey contains 0.31 mg of useful trace element.
- In 1 kg of raspberry, black currant or dates can be found 2-8 mg zinc.
- Up to 8 mg of a valuable substance contains products such as meat, peeled rice, sugar and ordinary beets, milk, asparagus, celery, tomatoes, potatoes, bread.
- From 8 to 20 mg of zinc per 1 kg of weight is present in garlic, bows, yeast, crude rice, eggs of grain crops.
- Pretty high zinc content (20-50 mg) was detected as part of molasses, meat of rabbits, squid, barley and oatmeal, lentils, peas and green tea leaves.
- 30-85 mg - such an important trace element contains beef liver.
- The record for the content of the largest number of zinc beat the sunflower seeds, germinated wheat and wheat bran - from 130 to 202 mg!
Note that the body absorbs zinc is not completely, but only 20-30% of the total mass.
Daily need for zinc
In the body of each of us individual requirements for the daily amount of zinc, which are primarily determined by sex and age:
- boys to six months - 3 mg zinc per day;
- Girls up to six months - 2 mg / day;
- Children under 3 years old - 3 mg / day;
- Children under 8 years old - 5 mg / day;
- Teens from 13 years old - 8 mg / day;
- Guys up to 17 - 18 years old - 11 mg / day;
- Girls - until 17-18 years old - 9 mg / day;
- Men up to 50 years - 15 mg / day;
- women up to 50 years old - 12 mg / day;
- Pregnant to 18 years old - 15 mg / day;
- Pregnant women from 19 years - 14 mg / day;
- girls under 18 during lactation period - 20 mg / day;
- Girls from 19 years during lactation - 17 mg / day.
Zinc assay features by the body
Speaking about the need for daily replenishment of zinc reserves in the body, it would be wrong to default about the factors that one way or another affect the quality of the assimilation of this trace element.
For example, the reception of diuretic tablets sharply increases the need of a person in the zinc, and the dairy products and drinks containing caffeine, salt and sugar and interfere with the body to fully absorb the trace element.
Natural protein products, on the contrary, contribute to the best absorption of zinc, so do not forget more often eating nuts and legumes.
For the zinc absorption process, another trace element is a kind of catalyst - copper.
What makes an excess of the useful substance
Excessive care for his health sometimes gives the result, directly opposite to expectations: excess zinc in the body sometimes is also dangerous as its deficit. Nutritionists warn that the daily rate of the microelement should not exceed 150 mg, otherwise there will be poisoning of the body. This means that dietary supplements and zinc vitamins need to be taken with great care.
If you show inattention, zinc oxide from a useful trace element immediately turns into a real poison. Remember the symptoms that occur when the organism is inxicing zinc:
- Sweetish taste in the mouth;
- bad appetite;
- permanent thirst;
- increased fatigue;
- cough and chest pain with deep breathing;
- nasal congestion;
- vomit;
- diarrhea.
In addition, the reasons for excessive accumulation of zinc in the body may be a zinc exchange disorder, as well as professional activities related to chemical production.
When it comes to proper nutrition, they say not only about the composition and caloric content of products, but also on the compilation of the right diet, taking into account the state of health of a particular person. Ideally, the singularities need to be discussed with a doctor. The specialist will tell me that, how much and how to eat, so that the person gets the most useful substances as much as he needs for good well-being.
