Zinc is an indispensable substance for the human body, but how to get zinc from food, and which food

Almonds are high in zinc, as well as cashews and sunflower seeds.

Lean meat, pork liver, fish, egg yolks, etc. Among them, oysters have the highest zinc content. According to laboratory tests, animal foods generally contain more zinc, about 3-5 mg of zinc per 100 grams of animal food, and the amino acids produced after the decomposition of animal proteins can also promote the absorption of zinc.

There is less zinc in plant-based foods. There is about 1 mg of zinc per 100 grams of plant-based foods. Various plant foods with high zinc content include beans, peanuts, millet, radish, Chinese cabbage, etc.

1. Beef.

Braised beef contains 7 mg of zinc per 3 ounces (about 85 grams). Beef is also rich in protein (one serving of beef meets half of your protein needs in a day), as well as vitamin B12, which is beneficial for nerve health, among other things. Braised beef or braised beef is a good choice, but too much red meat can increase the risk of diabetes, heart disease and other diseases, so you can eat it once a week.

2. Cashew nuts. 1 ounce (about 28 grams) of cashews contains milligrams of zinc. Cashews also contain healthy fats, folate, B vitamins, and vitamin K. Unsalted cashews are a healthy snack that can also be added to stir-fries or coleslaw.

3. Chicken. 3 ounces of cooked chicken contains milligrams of zinc. Chicken is an important food for vitamin B6**, which is beneficial for the normal functioning of the brain. Chicken curry with yogurt is a good nutritional pairing.

4. Kidney beans. Half a cup (about 100 grams) of cooked kidney beans contains milligrams of zinc. Kidney beans also contain soluble and insoluble fiber, which not only benefits digestive health but also prevents blood sugar spikes. Red kidney beans are cooked with olive oil and some cumin and are a good snack.

5. Almonds. 1 ounce of almonds contains milligrams of zinc. Almonds are also rich in magnesium, omega-3 fatty acids, and vitamin E, which help protect the eyes and enhance immunity. Eating a handful of almonds in the afternoon can both fight hunger and prevent too much dinner from being eaten.

Oysters have the highest zinc content, and other shellfish such as scallops, conchs and mussels are also rich in zinc. Animal liver and poultry eggs also have a high zinc content, such as duck liver, chicken liver, egg yolk, for people who do not like to eat meat dishes, peanuts, walnuts, millet and other nuts are the best choice to supplement zinc.

Zinc-rich oysters. Herring. Shrimp.

Nori. Fish meal. Animal liver.

Beef. Snail. Fish.

Lean meat. Human milk. and sesame seeds.

Peanut. Walnut. Legumes and, in general, animal foods are high in zinc.

Bioavailability is large. And it's easy to absorb. Vegetables have pumpkin.

Eggplant. Cabbage. Celery.

Turnip.......

Foods containing more zinc include animal liver, lettuce, cabbage, eggplant, soybeans, lean meat, liver, eggs, dairy products, lotus seeds, peanuts, sesame, walnuts, seaweed, kelp, shrimp, red beans, lychees, chestnuts, melon seeds, almonds, celery, persimmons, etc

Child-friendly science says: Which foods contain more zinc? If you want to supplement zinc, look at it.

Zinc is a very important factor, and at the same time zinc is essential for the human body. Zinc is one of the indispensable elements of the human body, because zinc can promote human development and growth, as well as bone development for the human body. So zinc is a very important element.

So what are some of the foods that contain zinc? Let's talk about it. <>

In daily life, fish contains zinc, and fish contain a lot of zinc. Therefore, we can usually eat more fish to supplement the zinc that our body needs. And if children often eat fish, it is also very helpful for children's growth and development, and the human body can consume some liquid protein and amino acids, which can make people's bodies replenish sufficient zinc.

Lean meat. Lean meat also contains a lot of new elements, and the nutritional value of lean meat is very high, because lean meat is usually liked to be eaten by many people, so lean meat is a very common home-cooked dish. Therefore, you can supplement more lean meat in ordinary times to supplement some new elements. <>

Zinc is a very important element, which is good for human growth and development, and zinc is an important element for the synthesis of protein and insulin in the body, so we can imagine the importance of the heart, so we should supplement more zinc in ordinary times, if you find that your body lacks zinc, then you can eat some lean meat, fish and other foods rich in zinc. <>

At the same time, plant foods are also high in zinc, such as beans, peanuts, millet, radish, cabbage, eggplant, etc., and some fruits, such as raisins, peanut oil, walnuts, chestnuts, etc., are rich in zinc. Therefore, in normal times, we should pay attention to a balanced diet and absorb some zinc every day, because zinc is a very important trace element, so we should strengthen the body's absorption of trace elements. You can eat some nutritious and balanced foods, which is good for people's health and nutrient absorption.

For example, seaweed, shrimp skin, fish, but also animal liver, such as pork liver, lean meat, eggs or oysters, seafood, loach and so on. You should eat more vegetables and fruits, and you should eat more nuts.

Chicken liver, pork liver, fish, lean meat, walnuts, cashew peanuts, chestnuts, sesame, black beans, soybeans, mung beans, etc. are all rich in zinc.

Apples, fresh dates, pears, sour dates, black dates, strawberries, apricots, bananas, peaches, persimmons, lemons, oranges.

Zinc is one of the indispensable trace elements of the human body, participated in a variety of metabolic activities, zinc deficiency is easy to anorexia, has a great impact on growth and development, zinc deficiency can also lead to malformations during fetal growth, so in the process of children's growth and development, zinc is very important, can enhance human immunity, maintain the normal diet of the human body, can promote the development of intelligence. <>

There are thousands of foods in the world, and foods with high zinc content include apples, bananas, beans, eggs, oysters, seaweed, animal liver, kiwifruit, fish, nuts, etc. Apples are very nutritious, in addition to containing a lot of zinc, they are also very rich in minerals and vitamins, and they also contain a lot of calcium, which can help metabolize excess salt and calories in the body and prevent obesity in the lower body. At the same time, it is a low-calorie food, the nutrients in it are soluble and easy to be absorbed by the human body, so eating apples for a long time can enhance memory, prevent Alzheimer's disease, and make ** lubricated and delicate.

Peanuts and almonds can enhance memory and delay brain aging. Seafood foods contain a lot of trace element zinc, of which oysters are the most zinc content of all seafood foods, every 100 grams of oysters contain 100 mg of zinc, and oysters have moisturizing, beauty and blood pressure lowering effects, so they are deeply loved by female friends, but can not eat more, because oysters are easy to get high cholesterol if they eat too much. <>

Spinach is also rich in zinc, and spinach is a very delicious green vegetable, spinach can be made into spinach porridge, can also be paired with egg noodles, in general, the method is simple, the nutritional value is high, often eaten can improve people's immunity, but patients with gout, remember not to eat spinach. <>

In general, human metabolism needs a lot of elements, so in the process of daily diet, we must pay attention to a balanced diet, coarse grains and refined grains should be eaten, not picky eaters, once there is a problem, remember to seek medical attention in time, and supplemented by dietary therapy**.

Zinc has the effect of enhancing immunity and promoting mental development. Foods high in zinc such as beans, eggs, seaweed, kiwi, fish, peanuts, apples, etc. In addition, seafood is rich in zinc, so you can eat more seafood.

Pay attention to a reasonable and balanced diet, and mix and match coarse and fine grains.

Zinc is a necessary trace element for the human body, which is of great significance to people's physical and mental health, and the animal foods supplemented with zinc include animal liver, such as pig liver, chicken liver, etc., and seafood such as oysters and other zinc content is also relatively high. Plant-based foods for zinc supplementation include: apples, oranges, walnuts, cucumbers, tomatoes, cabbage, potatoes, turnips, and cabbage.

Chicken thighs, chicken breast, mentai fish, watermelon, bananas, wheat, greens, cornmeal, millet, these foods all have the effect of supplementing zinc.

Meat foods, including fish, chicken liver, offal, etc. You can also eat nut foods, such as peanuts, sesame seeds, walnuts, etc. There are also turnips, cabbage, egg yolks, beans, etc.

Seafood is relatively high in zinc, and oysters are the highest; The second is meat, such as pork liver and lean meat, and the fat content of pork liver is also relatively high, but some people may have some taboos; Fruits and vegetables are also more popular, and there are also a lot of zinc content, such as oranges. Zinc is an essential trace element for the human body, especially for the nerves, brain and immunity.

Let's make a ranking!

First, oysters, oysters are foods high in zinc, containing 16 to 182 mg of zinc per 100g of oysters. Second, wheat germ, which contains 17mg of zinc per 100g of wheat germ. Thirdly, beef liver is rich in zinc, which contains about 12mg of zinc per 100g of beef liver.

Fourth, low-fat beef contains about 10mg of zinc per 100g. Fifth, dry-roasted pumpkin and pumpkin seeds, dry-roasted pumpkin and pumpkin seeds contain about 10mg of zinc per 100g. Sixth, melon seeds, melon seeds are also a relatively rich food with zinc, containing about 10mg of zinc per 100g of melon seeds.

Seventh, dark chocolate and cocoa powder, which contain about milligrams of zinc per 100g. Eighth, mutton, mutton is also rich in zinc, containing zinc to milligrams per 100g. Ninth, peanuts, the zinc content of peanuts is not low, about 100g of zinc mg.

Tenth, the crab legs of crabs, crabs have a higher zinc content, about 100g of zinc.

Zinc-rich foods: lean meat, liver, eggs and oysters of animals, plant fruits have a higher content of nuts, such as peanuts, walnuts, etc., the highest content of apples in fruits, and tofu skin, soybeans, white fungus, cabbage, etc. The zinc content of wolfberry, rehman, mulberry, ginseng, and eucommia in traditional Chinese medicine is also high.

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.

Zinc-rich foods: oysters, squid, red meat, animal liver, etc.

Oxalic acid, phytic acid, cellulose, etc. in plant foods seriously interfere with the absorption of zinc.

Answer]: A foods rich in zinc mainly include seafood, animal juvenile liver, lean meat, nuts, etc., among which fish and shellfish foods contain the most zinc.