Where does Zinc help us and in which foods can we find it?
Zinc (Zn) is the second most common metal in the body after Iron. It plays a critical role in many biological functions, such as proper immune system function, tissue development and maintenance, and proper functioning of the nervous system.
How does Zinc help our health
Is one of the 24 micronutrients that our body needs for survival. It is a trace element very important for our organism, and although we need it in small quantities, a deficiency can occur.
Let’s take a look at some of its properties:
Antioxidant properties: Acts as a powerful antioxidant that protects our cells from free radicals. This mineral helps detoxify the body and reduces the risk of developing diseases.
Boosts the immune system: Contributes to strengthening the normal functions of our immune system. This means that it can help fight infections and diseases, as well as enhance overall health and well-being.
Improves overall skin health: Has anti-inflammatory properties and can improve the health of our skin. It can help treat herpes, acne, and other skin problems, while also aiding in maintaining the elasticity and health of the skin.
Psychological effects: Has also been reported to have positive effects on our psychology. Some studies have shown that zinc can help alleviate depression and anxiety.
In summary, is a particularly useful mineral for our body. From protecting cells and boosting our immune system to improving skin health and having positive effects on our mental health, it should be part of our daily diet.
A balanced diet that includes foods rich in zinc is important for our health and well-being. Our body cannot produce it and stores minimal amounts, so we need to provide it through food.
This precious metal is mainly found in animal-based foods, although there are also plant sources, but due to the presence of phytic acids, its absorption by the body is more limited.
Meat & Poultry: All these, especially beef liver, are rich sources of zinc. Seafood: Some seafood such as shellfish, mussels, and lobster are also rich sources. In fact, mussels are one of the richest foods in this metal, containing up to 7 mg per 100 grams.
Dairy: Milk, yogurt, and various cheeses are good sources of bioavailable-zinc, meaning that most of it can be absorbed by our body. Goat milk powder, from the Aria series, is an excellent choice.
Beans and Seeds: Beans, such as navy beans and black beans, as well as seeds, including pumpkin seeds and flaxseeds.
Nuts: Nuts such as almonds, walnuts, and peanuts are also rich sources and can contribute to daily intake of this element.
Dark Chocolate: A 100-gram piece of dark, unsweetened chocolate can provide almost the daily recommended intake.
The lack of zinc in the body and what it causes
Due to the fact that the body needs small amounts of this metal for its smooth functioning, zinc deficiency is not common but can be influenced by various factors such as during pregnancy and lactation.
Zinc Deficiency can lead to conditions such as:
- Anemia: Contributes to the production of red blood cells, so its deficiency can lead to anemia.
- Weakened immune system: Is important for the functioning of the immune system, and its deficiency can make the body vulnerable to infections and diseases.
- Neurological problems: Is involved in the transmission of nerve impulses, and its deficiency can lead to neurological problems such as depression, anxiety, and fatigue.
Toxicity from excessive consumption of zinc
Just as we need zinc for the smooth functioning of the body and its deficiency can create many problems, excessive consumption of it can also lead to many serious problems.
Some of these include:
• Nausea & vomiting
• Diarrhea
• Psychological depression
• Weak immune system
• Headaches
• Stomach cramps
Furthermore, consuming for a long period is likely to cause deficiency in other nutrients such as iron and copper.
In order to avoid all adverse effects, we must adhere to the recommended daily intake and not exceed the consumption of zinc supplements without our body’s need.
The recommended daily intake of zinc may vary by age group and gender.
The Food and Drug Administration (FDA) provides the following guidelines for the recommended daily intake of zinc for individuals of different ages:
• Adults (men and women): 15 micrograms
• Adolescents (14-18 years old): 11 micrograms
• Children (9-13 years old): 8 micrograms
• Children (4-8 years old): 5 micrograms
• Children (1-3 years old): 3 micrograms
It is important to know that the more protein a meal contains, the greater the absorption of zinc by the body.
Furthermore, zinc intake is crucial for people who exercise as it contributes to protein synthesis, the body’s mechanism for building and repairing muscles. Also, for people on a diet, deficiency can be a factor that hinders weight loss.
Real Greek Dairies‘ protein is the ideal meal for before or after the gym as it provides satisfactory amounts of zinc and helps in muscle recovery and proper function.
Why do products made from goat and sheep milk have higher zinc concentration compared to those from cow's milk?
Real Greek Dairies products made from goat and sheep milk are an excellent choice for zinc intake. They present a higher concentration of this precious metal compared to the respective cow’s milk for two main reasons:
Diet: Goats tend to graze naturally, consuming more plants and herbs that come into contact with the soil. Since this metal is found in the soil, the diet of goats and sheep is rich in zinc.
Body size and weight ratio: Goats have much smaller bodies than cows, so the milk they produce has concentrated ingredients.
Additionally, differences in the biochemical composition of milk between the two types of animals also affect the concentration of zinc.
Real Greek Dairies is a member of the Hellenic Protein group.
* All texts on realgreekdairies constitute informative content aimed at informing and promoting a healthy lifestyle in conjunction with a balanced diet. For specific cases and additional advice, it is advisable to always consult your doctor or nutritionist.
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