1, balanced diet, no partiality, more intake of zinc-rich food

Shellfish seafood, red meat, animal offal are good sources of zinc, of which oysters contain the highest amount of zinc. Every 100 grams of animal food contains about 3-5 mg of zinc, and the amino acids produced by the decomposition of animal protein can also promote the absorption of zinc. Plant foods contain lower levels of zinc. Plant foods contain about 1 mg of zinc per 100 grams. Various plant foods with high zinc content include beans, peanuts, millet, radish and cabbage. In short, foods that contain more zinc include lean beef, pork, lamb, chicken hearts, fish, oysters, egg yolks, skim milk powder, wheat germ, sesame seeds, walnuts, beans, peanuts, millet, and radishes.

2, pay attention to factors affecting the absorption of zinc

Zinc is absorbed in the duodenum and jejunum, with an absorption rate of about 30%, and zinc absorbed in the intestinal tract begins to concentrate in the liver, and then distributed to other tissues. Promote the absorption of zinc factors include vitamin D, high protein, glucose and certain drugs (iodoquinoline, phenytoin sodium) inhibit the absorption of zinc factors include grains, legumes in the phytic acid, tea in the tannins, dietary fiber and calcium and iron, etc., long-term supplementation of calcium and iron should be aware of zinc supplementation.

3, to avoid excessive zinc

Adult male daily zinc suitable recommended amount of 12.5mg / d. Blindly excessive zinc or consumption of zinc contaminated zinc due to galvanized cans of food and beverages can interfere with the absorption and utilization of copper, iron and other trace elements, affecting the neutrophils and macrophage vitality, inhibit the ability of the cell killers, damage to immune function; adult intake of more than 2 grams of zinc can happen! Zinc poisoning, causing acute abdominal pain, diarrhea, nausea and vomiting.

Symptoms of zinc deficiency in adults:

1. loss of appetite: picky eaters, anorexia, refusal to eat, a general reduction in the amount of food, no sense of hunger, do not take the initiative to eat;

2. indiscriminate eating of strange things: biting fingernails, clothing, gnawing on toys, hard objects, eating hair, confetti, raw rice, wall dust, dirt, sand and gravel;

3. recurrent episodes of oral ulcers;

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4. low immunity, frequent colds and fevers;

5. recurrent respiratory infections such as: tonsillitis, bronchitis, pneumonia, sweating, night sweats in bed;

6. white spots on the nails, long barbs on the fingers, and the appearance of a map tongue (irregular red and white shapes on the surface of the tongue);

7. slow reaction time and lack of concentration;

8. Skin damage: when trauma occurs, wounds do not heal easily; susceptible to dermatitis and persistent eczema;

9. Vision problems: vision loss, which can easily lead to difficulty in night vision, nearsightedness, farsightedness and astigmatism.

Zinc-containing foods

Lean beef, pork, lamb, chicken hearts, fish, oysters, egg yolks, skim milk powder, wheat germ, sesame seeds, walnuts, beans, peanuts, millet, radish

Zinc is mainly found in seafood, animal offal, and very little zinc is found in other foods - water, There's almost no zinc in staple foods or in the eggs that kids love to eat, and there aren't a lot of vegetables and fruits that contain zinc.

Lean meat, pork liver, fish, and egg yolks contain zinc, with oysters containing the most. According to laboratory tests, animal food containing zinc is generally more, every hundred grams of animal food contains about 3-5 mg of zinc, and animal protein decomposition of amino acids can also promote the absorption of zinc. Plant foods contain less zinc. Plant foods contain about 1 mg of zinc per 100 grams. Various plant foods that contain relatively high levels of zinc include beans, peanuts, millet, radish, cabbage, and so on.

Fruits and vegetables with high zinc content

Plant foods with relatively high zinc content are beans, peanuts, millet, lettuce, cabbage, eggplant, radish, cabbage, etc.; and raisins, sesame seeds, pine nuts, peanut rice, milk, walnuts, chestnuts and other nuts.