How to supplement zinc in food? How to supplement zinc with foods

Zinc-rich foods: Foods rich in zinc include oysters and malt, followed by lean meat, egg yolks, fish, milk, walnuts, peanuts, sesame seeds, seaweed, animal liver, etc.

Aquatic products: jellyfish head, sea cucumber, sea rice, dried scallops, lobster, river shrimp, squid, crucian carp and other fresh fish, animals: liver, kidney, beef, mutton, lean pork, pork belly, chicken and duck, eggs, quail and other meat.

Plant-based foods are hard-shelled nuts, such as peanuts, sesame, walnuts, pine nuts, watermelon seeds, sunflower seeds, hazelnuts, lotus seeds, black sesame seeds, chestnuts, etc.; Cereals and legumes, such as rice, corn, wheat, black rice, buckwheat, oats, soybeans and soy products, beans (broad beans), mung beans, edamame, peas, cowpeas, black beans, etc.;

Vegetables, such as goldenrod, white radish, garlic, ginger, snow red, pea sprouts, rape, amaranth, spinach, green bamboo shoots and bamboo shoot leaves, tomato, bergamot, mustard greens, leeks, celery, eggplant, garlic sprouts, potatoes, pumpkin, etc.;

Fruits, such as fresh dates, pears, sour dates, black dates, strawberries, apricots, bananas, apples, peaches, persimmons, lemons, oranges, etc.

There are a lot of them. For example, seafood: sea fish, kelp, dried shrimp and so on!

There are also lean meat, liver, eggs and oysters of animals, etc., the nut content of plant fruits is higher, such as peanuts, walnuts, etc., the content of apples in fruits is the highest, and there are also tofu skins, soybeans, white fungus, cabbage, etc. The zinc content of wolfberry, rehman, mulberry, ginseng, and eucommia in traditional Chinese medicine is also high.

Dietary supplements: liver, fish, lean meat, milk, eggs, peanuts, walnuts, and beans contain more zinc, so pay attention to adjusting children's diet.

Shellfish seafood and red meat (four-legged animals) will do.

As we all know, trace elements such as iron, zinc and copper are very good for our health, especially for male friends, zinc supplementation is more beneficial to the body. Zinc can promote the development of the thymus gland, ensure the immune function of cells, and can also promote growth, improve immunity, and help intellectual development. If you are deficient in zinc, you are prone to picky eating and anorexia.

What foods can I eat in my daily life to supplement zinc? Here are a few ingredients to try.

1. Lean meat. Lean meat is very nutritious, rich in not only zinc, but also rich in protein, vitamins B1, B2, B12, and various minerals such as iron, phosphorus, potassium, and sodium.

2. Pork liver. Pork liver is rich in nutrients, which can supplement a lot of zinc for the human body, not only that, it is also rich in vitamin A, which protects the eyes and maintains normal vision; It is rich in iron, which can regulate and improve the physiological function of the hematopoietic system in patients with anemia. Pork liver also contains a large amount of vitamin C and trace element selenium, which can enhance human immunity.

3. Fish. Fish meat is also relatively high in zinc, in addition, it is also rich in magnesium, iron, calcium, folic acid, vitamin A, vitamin B2, vitamin B12, etc., the amount and ratio of essential amino acids contained in high-quality protein in fish meat are most suitable for human needs, easy to be digested and absorbed by the human body.

In addition, zinc supplementation can also eat more oysters, shrimp skin, seaweed, eggs, walnuts, peanuts, sesame, beans and other foods. Ensure that the daily diet is reasonable, and there will generally be no zinc deficiency.

The foods that supplement zinc mainly include oysters, oysters, herring, shrimp skin, seaweed, sesame, peanuts, pork liver and other foods rich in zinc, but there is a disadvantage that it is slow to supplement, plus everyone's stomach is different, and some people are even difficult to make up, so the best way at present is to root according to the metabolism of the human body, if the zinc deficiency is not serious, or to prevent zinc deficiency, but for people with more serious zinc deficiency, the best is to supplement protein zinc. The most common ones are the following, the first generation of inorganic zinc sulfate, zinc chloride, zinc nitrate, the second generation of inorganic zinc gluconate, zinc licorice, zinc phosphate, zinc citrate, etc. Choosing your own zinc supplementation foods will only absorb faster and have a better effect of zinc supplementation. 1

Seafood is a relatively concentrated category of zinc supplements, especially shellfish, among which oysters are known as the food with the highest zinc content in the world. Beef contains a lot of zinc. Therefore, as long as you eat some beef in moderation every week in your daily life, you can provide enough zinc for the human body.

Pork liver is rich in nutrients, and the zinc content in pork liver is also very high. In addition, regular consumption of pork liver can also replenish blood. Mushroom is a common mushroom that we often eat in our daily life.

Mushrooms are nutritious, delicious and contain a lot of zinc, and the zinc content of mushrooms in mushroom food is outstanding.

Disease analysis: If the child has zinc deficiency, it is necessary to make relevant supplements in a timely manner, through drug supplementation and food supplementation, the effect of drug supplementation is relatively fast, through food supplementation is also possible, to eat more animal offal, egg yolk kelp seafood, such food has a certain complementary effect, usually to achieve a comprehensive and balanced diet, meat and vegetarian matching.

There are many foods that supplement zinc, marine fish, oysters, beef, lamb, fish, and animal liver.

Hello, you can supplement through your daily diet, you can also take some zinc supplements, there are a variety of foods in your life that can supplement zinc, such as a variety of seafood, red meat, animal offal, and fresh vegetables and fruits. Generally speaking, if you are not picky eaters or anorexic, your usual diet can meet the zinc content required by your body, and you do not need to deliberately supplement zinc. However, in summer, when some children have severe sweating or diarrhea, they can appropriately supplement foods containing zinc, otherwise it may affect the child's appetite and lead to slow growth and development.

1. Seafood: such as oysters, scallops, clams, snails, dried squid, dried cuttlefish, oyster meat, dried razor clams, shrimp skin, seaweed, kelp, etc., which can be cooked by making porridge, boiling soup, stir-frying, etc., to supplement the zinc required by the human body;

2. Red meat: For example, beef, goat meat and other red meat, although the zinc content is not as high as that of seafood, the absorption rate of zinc is still relatively high;

3. Animal offal: generally seafood and red meat are slightly expensive, and you can choose more affordable foods to supplement zinc every day, such as eating more pork liver, chicken liver, beef liver, duck liver and other animal offal, which has a high zinc content;

4. Vegetables: such as Chinese cabbage, white radish, eggplant, greens, bean pods, soybeans, celery and other vegetables, all of which have high zinc content;

5. Fruits: such as apples, kiwifruit, dates, lychees, bananas, persimmons and other fruits, which have relatively high zinc content compared to other fruits.

Foods containing zinc include: lean pork, mutton, animal liver, crab meat, shrimp skin, chicken, chicken and duck egg yolk, hairtail, sardines, changyu, yellow croaker, seaweed, soybeans, white radish, carrots, eggplant, cornmeal, millet, wheat, celery, potatoes, Chinese cabbage, apples, bananas.

Apples are known as "nootropic fruits" and "memory fruits". It is not only rich in trace elements such as zinc, but also rich in nutrients such as lipids, carbohydrates, multivitamins, and especially high in fine fiber.

Among foods, oysters have the highest zinc content. The highest zinc content of oysters and herring is more than 1000mg, while that of meat, liver and eggs is between 20 and 50mg.

The choice of zinc supplementation food should be considered from three aspects: zinc content, absorption and safety. Not all foods high in zinc are the best zinc supplements, safety and absorption are the most important things.

Zinc is mainly found in seafood and animal offal, while other foods contain very little zinc – there is almost no zinc in water, staple foods and children's favorite eggs, and there are not many vegetables and fruits that contain zinc.

Lean meat, pork liver, fish, egg yolk, etc. Among them, oysters have the highest zinc content. According to tests, animal foods are generally high in zinc, with about 3-5 mg of zinc per 100 grams of animal food, and the amino acids produced by the breakdown of animal proteins can also promote zinc absorption.

Vegetable foods contain less zinc. There is about 1 mg of zinc per 100 grams of plant foods. There are beans, peanuts, millet, radish, Chinese cabbage, etc.

It has a high zinc content in a variety of plant foods.

Protein-rich foods tend to be high in zinc. Such as meat, offal, shrimp and crabs, fish and shellfish. Grain germ also contains more zinc, such as legumes, whole grains and nuts, but the absorption rate of zinc is low.

Crustaceans such as snails, oysters, and mussels are also rich in zinc. Seeds such as sesame seeds, sunflower seeds, and pine nuts are also high in zinc. However, white flour, rice, vegetables and fruits contain less zinc.

Zinc is one of the essential trace elements in the human body, and it is very important for maintaining the normal physiological function and health of the human body. Zinc supplementation can enhance immunity, promote growth and development, improve intelligence, protect eyesight, etc. Here are some ways to supplement zinc:

1.Zinc supplementation: Foods rich in zinc include oysters, lean meat, pork liver, beef, chicken, duck, fish, shrimp, crab, beans, nuts, whole wheat bread, oatmeal, sesame seeds, etc.

2.Zinc supplements: Zinc supplements can be given by mouth, but they should be used under the guidance of a doctor.

3.Zinc tablets: Zinc can be supplemented by oral zinc tablets, but they should be used under the guidance of a doctor.

4.Zinc patches: Zinc-containing patches can be used to supplement zinc, but they should be used under the guidance of a doctor.

It is important to note that the dose of zinc supplementation should be determined on an individual basis, and excessive zinc supplementation may cause adverse effects. Zinc supplementation under the guidance of a doctor is recommended.

The zinc supplement effect of dried fruits is very good, and then the zinc supplement effect of oysters and seafood is also very good, and the zinc supplement effect of steamed bananas is also very good every day.

When I looked at the health hall that day, it said that it was still animal food zinc supplementation that came quickly. For example, red meat or something.

If you are deficient, it is best to use medicine to make up for it, and the effect is better.

Animal offal, such as pork liver, pig blood, spinach, and oysters are fine.

The food we eat daily contains more zinc oysters, pancreas, liver, blood, lean meat, eggs, coarse grains, walnuts, peanuts, watermelon seeds, etc., and general vegetables, fruits, and grains contain zinc. Parents who want to give their children zinc supplements can pay attention to this aspect. In fact, zinc supplementation in summer can increase children's food, and their resistance will also increase significantly.

Animal offal and shrimp can be supplemented.

Zinc supplementation is found in both animal and plant foods. The animal foods supplemented with zinc are: oysters, beef, pork, fish, pork liver, chicken, chicken liver, eggs, all kinds of seafood, especially oysters, with zinc content per 100g, the food is rich in zinc, but it contains high cholesterol and should not be eaten every day.

Plant-based foods for zinc supplementation include: apples, oranges, walnuts, cucumbers, tomatoes, cabbage, potatoes, turnips, and cabbage.

In addition, the ** of zinc can come from food, or from zinc supplements, the effect of zinc is generally much faster than that of food supplements, which can make up for the lack of food supplements, and the effect is more comprehensive, but also pay attention to the choice, because a lot of zinc is ***; At present, the effect of zinc supplementation is relatively good, and the new Xibao brand zinc and selenium tablets are highly absorbed, and they are widely used in promotion.

Foods rich in various trace elements are introduced as follows:

Iron: black fungus, liver, seaweed, daylily, blood tofu, rape, mushrooms, sesame, bean curd, yeast, clams.

Zinc: peanuts, sesame, cocoa, fish, lean meat, walnuts, soybeans and soy products, pork, beef, lamb, liver, eggs, milk.

Copper: spinach, soybeans, liver, sesame, persimmons, pork, brown rice, snails, shrimp.

Magnesium: kelp, seaweed, sesame, corn, carrots.

Iodine: kelp, seaweed, shrimp, marine fish.

Calcium: seaweed, kelp, dried shrimp, shrimp skin, crab, spinach, soybeans and soy products, peanuts, fish, bone broth.

Phosphorus: soybeans, peanuts, egg yolks, shrimp, pumpkin seeds, sunflower seeds, yeast.

Cobalt: tea, cocoa, liver, oysters, shrimp, wakame.

Manganese: soybeans, barley, brown rice, beef liver, tofu, sesame, clams.

Molybdenum: coffee, sesame, wheat, oysters, spinach.

Selenium: soybeans, wheat, chicken, eggs, pork, beef.

Chromium: beans, wheat, eggs, chicken, pork, butter.

Lithium: wheat, germ, brown rice, cereals, eggs.

Vanadium: fresh vegetables, soybeans, sesame seeds, clams, milk, eggs, fish.

4 kinds of "zinc supplement" foods, no longer have to worry about the lack of "zinc" in your family.

Dried fruits, such as walnuts, almonds, etc.

How to supplement zinc?

1. Zinc supplementation for pregnancy

Zinc supplementation should be scientifically examined and diagnosed, and zinc supplementation is indeed needed, and it should be carried out under the guidance of a doctor. For example, often eat some oysters, animal liver, meat, eggs, fish, whole grains, dried beans and other zinc-rich foods, in addition, often eat a little walnuts, melon seeds and other snacks containing more zinc, can play a better role in zinc supplementation. At the same time, experts also advise pregnant women to eat as little or no overly refined rice and noodles as possible.

2. Zinc supplementation for children——

1) Zinc supplementation for children, must be diagnosed as zinc deficiency after examination, can take zinc preparations, the daily amount of zinc supplementation for children is milligrams of kilogram body weight, for children with iron deficiency anemia and rickets, during the period of iron supplementation and calcium supplementation, if zinc supplementation is required, the dose should not be too large.

2) Although the zinc content in milk is higher than that of human milk, the absorption and utilization rate is low, so infants who are only fed with cow's milk should be properly supplemented with zinc.

3) Breastfed infants and young children are generally not deficient in zinc, so zinc supplementation is not necessary.

4) For children with poor appetite, serum iron and serum zinc should be measured, and the cause should be found out.

5) Children who regularly eat lean meat, fish, egg liver, shells, walnuts, peanuts and watermelon do not need zinc supplementation as long as they pay attention to their diet.

6) Zinc preparations should not be taken on an empty stomach and should be taken after meals.

In short, if a child is diagnosed with zinc deficiency, he or she should also take the drug under the guidance of a pediatrician, and should not blindly abuse zinc-containing drugs.

The best way to supplement zinc in daily life is through food. First, breastfeeding is promoted. Secondly, eat more zinc-containing foods, such as oysters, herring, shrimp skin, seaweed, fish meal, sesame seeds, peanuts, pork liver, beans, etc.