Foods rich in zinc, such as yeast, legumes and cocoa, are useful for the proper functioning of hormones and insulin, sex hormones and growth hormones, but also for sight, smell and memory. Let's find out better.
Brewer's yeast among foods rich in zinc
Properties of zinc
Zinc is an important mineral for the health of the body, in particular for the correct functioning of hormones and insulin, sex hormones and growth hormone, but also for sight, smell and memory, being involved in the functioning of the sense organs and the brain.
In men, zinc is an important element in sperm production . The body generally contains 1.4 to 2.5 grams, mostly stored in red and white blood cells and muscles.
Main foods rich in zinc
Zinc is a mineral found in various foods: in fish and meat, in cereals (wheat germ and oats), in legumes, in dried fruit and in seeds (pumpkin, sesame and sunflower).
High percentages are also found in yeast, milk, mushrooms, cocoa, walnuts and egg yolk. A diet that introduces these foods, well balanced, omnivorous, vegetarian or vegan, ensures a good supply of zinc, avoiding dangerous deficiencies.
Brewer's yeast
Brewer's yeast is in itself a very rich food: in 100 grams of product there are more than 8 grams of mineral salts, of which 10 milligrams of zinc . In particular it is rich in B vitamins, vitamin E and H and lipoproteins. It also contains phosphorus, potassium, magnesium, calcium, zinc, chromium, selenium, iron, manganese and copper. It can be eaten both fresh, dissolved in water, and in the form of dried flakes, added to sauces, condiments, first courses. It is a very valuable food for vegans and vegetarians.
Chocolate
Dark chocolate and cocoa powder are foods that contain a high percentage of zinc, about 2.5 milligrams for a 100-gram serving of chocolate, almost 10 milligrams in dark bitter chocolate, up to 8 milligrams for the same dose of cocoa. A good habit is to consume a small square every day, possibly with a high percentage of purity.
The walnuts
Walnuts bring important amounts of minerals, trace elements, vitamins and precious substances: eating 3 or 4 a day means ensuring a good supply of these nutrients, including zinc . Also the seeds contain in considerable quantities: about 10 milligrams of mineral per 100 grams of product, in particular the sesame seeds, the watermelon seeds, which were included in the diet especially in eastern countries for millennia, and pumpkin seeds and of sunflower . Brazilian nuts contain 7milligrams of zinc, per 100 grams of product; hazelnuts contain from 3 to 5 milligrams.
mushrooms
Often underestimated, field mushrooms and dried porcini mushrooms are among the best sources of zinc and selenium. 100 grams of dried mushrooms contain almost 7 milligrams. So don't limit yourself to eating risotto with porcini mushrooms every now and then, but enjoy yourself in imaginative recipes: pizzas, pastas, main courses and side dishes enriched with mushrooms, without forgetting the stuffed champignon mushrooms.
eggs
It is known, the egg yolk is a food of high biological value, it contains noble proteins and many minerals, such as iron, calcium, zinc, vitamins of groups A, B, D, E. One yolk contains from 3 to 5 milligrams of zinc for one hundred grams of product .
You can learn more about what they are and when to use natural zinc supplements
Daily zinc requirement
The recommended daily dose of zinc varies with age . In infants up to one year it is around 5 milligrams; children up to 10 years need 10, which become 15 in adolescence .
Men need about 10 milligrams of zinc a day, while women need about 8, 12 if they are young teenagers. In pregnant women the quantity rises to 15 and 19 during lactation.
Also discover symptoms, causes and natural remedies against excess zinc
Zinc-rich recipe
Pasta with walnut sauce and field mushrooms
Ingredients for a couple of people: 150 grams of spaghettoni, a dozen nuts, a shallot, 300 grams of field mushrooms, white wine to taste, a packet of vegetable cream, extra virgin olive oil, parmesan, salt and pepper.
Procedure : wash and carefully clean the mushrooms, cutting them into small pieces, sauté them with the oil and the chopped shallots in a large pan; then add the coarsely chopped walnuts. Then sprinkle with a splash of white wine, let it evaporate, add salt and add the cream, making the sauce thicken. Cook the pasta al dente and sauté it in the pan with the sauce, adding the grated parmesan and fresh pepper.
