Zinc is a mineral that is necessary for a healthy life. It takes part in the functions of approximately more than 300 enzymes and plays a major role in the realization of some functional processes in our body (1, 2, 3). It protects your immune system and is involved in the repair of body tissues. Our body does not store zinc. Therefore, in order to meet our daily requirements, we need to meet our needs from foods with a good diet. Men need 11 mg of zinc per day, and women need 8 mg. However, these amounts may decrease or increase in some special cases. While pregnant women need up to 11 mg of zinc per day, this amount can go up to 12 mg in women who are breastfeeding.
However, these amounts are often not met by individuals. Many people, including individuals in adolescence, young people, the elderly, and pregnant or breastfeeding individuals, are at risk of zinc deficiency. For this reason, consuming zinc-rich foods is of great importance for a healthy and balanced life (1, 4).
Zinc in Which Foods
Since our body cannot produce it naturally, we get zinc from the foods we eat or through supplements. As we mentioned in the article "What is Zinc Deficiency?"; including animal foods such as red meat, poultry, fish, milk, yogurt and eggs, and grains such as rice and wheat in your meals can help meet your daily needs. Many foods, including seafood, and high-protein foods such as beans and nuts also contain a good amount of zinc. Foods that contain this valuable mineral for the body are generally as follows;
- Meat
- Seafood
- Legumes
- Nuts
- Dairy products
- Eggs
- Dark chocolate (5, 6)
These foods we mentioned can be very useful for a healthy diet and meeting our body's other daily needs. On the other hand, taking zinc supplements can be an alternative way for individuals who do not prefer to consume these foods (4, 7, 8). However, it would be best to get advice from a physician before starting supplementation. After measuring body values, adjusting the dose amount by knowing the amount of zinc needed will be a positive step for your health.
Which Fruits Contain Zinc
In general, fruits and vegetables are poor sources of zinc. On the other hand, some vegetables contain a reasonable amount of minerals and can be a good alternative to meet daily needs, especially for individuals who do not consume meat and dairy products. For example, regular and sweet potatoes, green beans, and cabbage can be seen as a small source of zinc. Following a diet rich in vegetables can also help reduce the risk of chronic diseases such as heart disease and cancer. Other vegetables and fruits rich in zinc are as follows;
- Pumpkin
- Peas
- Avocado
- Blackberry
- Pomegranate
- Melon
- Apricot
- Peach
- Kiwi (9, 10)
Bikalite Zinc Varieties
The safety of the product used in supplementary foods is a very important issue. In Bikalite, the documents belonging to the products and the manufacturing companies are meticulously examined, and only the products that comply with our quality criteria and are original are offered to you. If the zinc and other supplementary foods in Bikalite are used correctly, it will meet the daily needs of you and your loved ones and ensure that you are healthier. You can shop from Bikalite with peace of mind.
References:
- Türk Gıda Kodeksi Beslenme ve Sağlık Beyanları Yönetmeliği
- Zinc
- Zinc: an overview
- The 10 Best Foods That Are High in Zinc
- Discovery of human zinc deficiency: its impact on human health and disease
- Zinc and its importance for human health: An integrative review
- Foods High in Zinc
- Foods high in zinc
- Sweet potato, cooked, baked in skin, without salt
- Beans, snap, green, cooked, boiled, drained, without salt