Why should I include Zinc in my diet?
La absorción de zinc es limitada y depende de las reservas que tenga el organismo. El que procede de alimentos de origen animal se aprovecha mejor que el de los vegetales.
Además, las proteínas y la vitamina C favorecen su absorción. En cambio, el ácido oxálico y el ácido fítico la disminuyen. También la dificultan el exceso de cobre, calcio y fósforo.
- Dosis diaria recomendada: 7-8 miligramos / día para las mujeres y 9-11 miligramos para los hombres.
HEALTH PROBLEMS DUE TO EXCESS OR DEFICIT OF THIS MINERAL
Like other minerals and nutrients, the effects zinc has on your body will largely depend on its amount. That is why it can cause some health problems both due to excess and shortage.
Zinc deficiency problems
Zinc deficiency causes delayed growth in children, greater susceptibility to infections, anorexia with consequent weight loss, night vision is reduced, wound healing is slower, there is a regressive loss of taste and senses. smell and skin lesions such as scaly skin and white spots on the nails can occur.
On the other hand, low levels of this mineral are also associated with reduced testosterone levels and hypogonadism (shrunken testicles in men), according to a study published in the journal “Nutrition.”
A balanced diet usually meets the requirements of all the necessary nutrients, but in case of alcoholism, digestive diseases or following a very monotonous and low-calorie diet , a deficiency of this mineral could occur. In this case it is important to seek medical advice and assess the usefulness of taking a supplement of this mineral .
Problems caused by excess zinc
Through the diet there are no problems of excess of this mineral, but when supplements are taken they can occur. Taking high doses of zinc on a regular basis (more than 150 mg of zinc per day) can lead to copper deficiency , altered iron levels and a weakening of the immune system.
Other symptoms that may also occur include low blood pressure, seizures, joint pain, and a metallic taste in the mouth.
Also, keep in mind that accidentally taking a dose of more than 200 mg of zinc causes nausea and vomiting, and can be dangerous.
MAIN SOURCES OF ZINC: RECOMMENDED FOODS
If you are interested in incorporating foods that contain a large amount of zinc into your diet, include meats, fish, shellfish (especially oysters) , nuts, whole grains, legumes and milk on your menu .