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What can I eat to supplement zinc?
Zinc is an essential trace element for human body to enhance immunity and prevent diseases. Because it is not easy to be stored by the human body, it must be supplemented every day. Zinc can be supplemented by eating foods with high zinc content every day. Zinc supplements include:

1. In addition to zinc, apples are also rich in nutrients such as lipids, sugars and multivitamins, especially high in fine fiber.

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Second, cashews contain zinc 1.6 mg. Cashews also contain healthy fat, folic acid, B vitamins and vitamin K.

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Third, almonds contain 0.9 mg of zinc. Almonds are also rich in magnesium, omega-3 fatty acids and vitamin E, which helps to protect eyes and enhance immunity.

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4. Carrots are rich in carotene, vitamins and zinc, and their nutritional value is relatively high.

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5. Beef not only contains a lot of protein, but also is rich in zinc, so braised beef or braised beef is a good choice.

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Six, kelp zinc content of 4.93 mg, kelp is rich in carbohydrates, less protein and fat.

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Seven, the zinc content of shiitake mushroom is 8.57 mg, shiitake mushroom is rich in provitamin D, and protein contains 18 kinds of amino acids. Regular consumption can improve immunity, delay aging, lower blood pressure and treat indigestion.

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Eight, the zinc content of scallop 1 1.69 mg, their efficacy is stronger than the commonly used cholesterol-lowering drug sitosterol. It also has the functions of strengthening the brain, strengthening the spleen, harmonizing the stomach, caring skin, and inhibiting cancer and tumor.

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Extended data:

Definition and function of zinc supplementation;

Zinc supplementation is to supplement the essential trace element zinc, which plays an extremely important role in human growth and development, reproductive genetics, immunity, endocrine and other important physiological processes.

Zinc exists in many enzyme systems, such as carbonic anhydrase, respiratory enzyme, lactic dehydrogenase, superoxide dismutase, alkaline phosphatase, DNA and RNA polymerase, etc. It is an essential substance for the synthesis of nucleic acids, protein, carbohydrates and the utilization of vitamin A.. Has the effects of promoting growth and improving taste.

Zinc deficiency is prone to poor taste and smell, anorexia, slow growth and less than normal intellectual development. Zinc supplements can often eat zinc-rich foods: such as protein zinc, oysters, walnuts, egg yolks, seafood and so on.

Zinc-containing food:

Lean beef, pork, mutton, chicken heart, fish, oyster, egg yolk, skimmed milk powder, wheat germ, sesame, walnut, beans, peanuts, millet and radish.

Zinc is mainly found in marine products and animal offal, and the content of zinc in other foods is very small-there is almost no zinc in water, staple foods and eggs that children like to eat, and there are not many vegetables and fruits containing zinc.

Lean meat, pork liver, fish and egg yolk contain zinc, among which oysters contain the highest zinc. According to laboratory tests, animal foods generally contain more zinc, about 3-5 mg of zinc per 100 grams of animal foods, and amino acids produced after the decomposition of animal protein can also promote the absorption of zinc.

There is less zinc in plant food. Every 100 grams of plant food contains about zinc 1 mg. There are beans, peanuts, millet, radish and Chinese cabbage with high zinc content in various plant foods.

The zinc content per 100 grams of food is about:

1, 3.8 mg of lean pork;

2, 4 mg of pig liver;

3, chicken liver 5 mg;

4, egg yolk 3.4 mg;

5, kelp 3.2 mg;

6, fish and shrimp 8 mg.

References:

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